The Ultimate Exercises for Flabby Arms (How to Destroy Bat Wings)

Nobody likes the dreaded bat wings flailing in the wind. I’m sure at one point you didn’t even realize it, they just popped up on you, right?

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8 Awesome Exercises for Flabby Arms

If your end goal is to get rid of the flab, it’s going to take more than just a little cardio and a clean diet (which we will cover here). It’s also going to take a little extra work on toning the muscles surrounding the bat wings. Here, we will cover some of the best exercises for flabby arms, and some dieting tips and tricks you can follow to help you eliminate that dreadful flabby skin around your arms.

Before I dive into the exercises too quickly, let me first cover the most important part, your diet!

Step 1: The Diet

I cannot emphasize this enough! What you eat MATTERS! I am personally not aware of what your eating habits currently are. If I had to guess, I would have to say not too good. What you want to do is incorporate all the proper macronutrients.

What are macronutrients you ask?

Your macros are going to be your protein, carbohydrates, and fats!

Let’s first begin with…

Protein:

Protein is incredibly important for thermogenesis (the metabolic process during which your body burns calories to produce heat), which plays a big role for weight loss to occur. The idea is for you to stick to LEAN protein sources. Some examples of this would be

Next, let’s focus our attention on the next important macro, which is carbohydrates.

Carbohydrates:

Carbohydrates are important and you need them for energy. More importantly, you also you want to eat the correct kinds to help with fat loss. Fat loss mean bye bye bat wings! Here is a list of carbs you should be eating:

  • Sweet Potatoes
  • Yams
  • Oats/Oatmeal
  • Brown Rice
  • Quinoa
  • Chia Seeds
  • Wild Rice
  • Legumes

Lastly, let’s draw our attention to the final macro, which is going to be fats.

Fats:

Fats are another sadly misconstrued nutrient that is absolutely necessary if you want to lose fat and destroy flabby arms. You just need to right kind! You are going to want to stick to poly-unsaturated and mono-unsaturated fats. Avoid saturated fats as much as possible. Here is your list of the good fats:

  • Olive Oil
  • Coconut Oil
  • Avocado
  • Olives
  • Almonds
  • Peanuts
  • Pumpkin Seeds
  • Walnuts
  • Flaxseed/Flaxseed Oil
  • Fish Oil
  • Sunflower Seeds

I may have forgotten to include this last one (technically it’s not a macro), but it is just as important…

Water:

I’m sure you’ve been told the human body is made up of 60% water, I was even told a much higher number (although this one is more accurate). So, it shouldn’t be a surprise that I’m telling you to consume water and lots of it!

According to the mayo clinic, men should drink about 15.5 cups (3.7 liters) per day while women should get around 11.5 cups (2.7 liters) per day (1).

What’s interesting about water, is it can actually help boost your metabolism to aid in weight loss. According to 2 different studies, drinking 17 oz of water can temporarily boost your metabolism by 24-30% (2).

So, just remember to drink a **** ton of water!

Alright, enough about the diet, just give me the exercises already!

Here we go!

Exercises for Flabby Arms

We are going to be focusing primarily on single muscle isolation exercises. Although, I am going to include a few compound movements as well that can be beneficial for helping you rid yourself of those flabby arms.

You need not worry about turning into the incredible hulk from doing these exercises. Your muscles may grow a little, but unless your eating like a monster, you’re going to burn off fat. I prefer to use the word “tone” because that’s exactly what we are going to be doing to your arms!

Let’s begin!

1. Overhead Tricep ExtensionExercises for flabby arms

This exercise can be done with a dumbbell, resistance band, or even a gallon of water! If you are using a dumbbell, you want to make sure you a weight that you can handle. It’s NEVER a good idea to use a weight that’s too heavy, especially when you are holding that weight over your head!

For this exercise, you can begin by starting in a standing or sitting position. Raise the dumbbell(s) over your head until arms are stretched out and completely straight. Next, slowly lower the weights behind your head, making sure your elbows do not flare out too much.

Once you have lowered the weight as far as you can (you should feel a good stretch in your triceps), begin raising the weight back up to starting position. Be aware that your arms should not be swinging back and forth. Instead, your arms should be locked in one position at all times. The only part of your arms that have any range of motion is going to be from the elbows up. 

2. Tricep Push-Down

Exercises for flabby arms

Exercises for flabby arms

This is one of my personal favorites, and also, in my opinion, the BEST exercise for developing those triceps (aka best for eliminating flabby arms). If this exercise is done properly, it can really burn (the good burn). 

Word of caution, if you have an elbow injury and a pain begins to develop from performing this exercise, try to lower the weight or even come back to it another day. 

Ok, let’s get back on track.

This exercise can be done with either a resistance band or a push-down rope. To utilize the rope, you are most likely going to need access to a gym. If you do not, that’s ok! Resistance bands work just fine. 

For at home use, you want to take the resistance band and wrap it around a bar (pull-up bars work best, assuming you have one) a couple of times until you have a good resistance. Now, you want to face the cable/resistance bands and make sure you have an overhand grip. Adjust the bands/cable so the handles rest at about chest height.

Next, make sure you tuck your elbows in at your sides and keep them locked in that position. Start with a low weight/resistance, and begin to lower the weight until your arms are completely straight. When your arms are almost fully extended, begin to rotate your wrists so that your palms are now facing behind you. 

Last, slowly raise your arms back up to starting position. Again, make sure your elbows are locked in one place the entire time. Also, do not raise your shoulders, keep them locked in one place as well so you are not compensating.

3. Chair Dips

Exercises for flabby arms

Yet again, another one of my favorite exercises. There are a couple of different ways of doing this exercise. If you do not have access to a gym, then we can use a chair, edge of a couch, ottoman, or even a bench outside. 

So, first find a bench (or whatever platform you prefer), and grip the edge of the bench with both of your hands. You want to place your hands slightly wider than shoulder-width, and make sure your palms are facing down. 

Next, lift your butt off of the bench and walk your feet out so that your legs are extended in front of you. Also, make sure your feet are angled up towards the sky so that you’re resting the weight on the edge of your heels. This is going to be your starting position.

Note: If you want to make this exercise more difficult, try raising your feet on to a higher platform. For example, if you are using a chair in the house, grab another chair of equal height and place your feet on there instead.

Now, begin to slowly lower your body by bending the elbows. You want lower yourself until your elbows are parallel to the ground. Next, slowly raise yourself back up to starting position, and repeat. We want to aim for 10-15 reps and roughly 3 sets (but you can always do more reps if it’s too easy).

4. Push-upsExercises for flabby arms

To do a push-up correctly, you want to make sure that your arms are straight, butt is clenched, and your abs are flexed tight. Also, make sure your hands are placed so that they are in line with your chest (NOT your shoulders). 

Now, begin to lower yourself down until your elbows are at a 90-degree angle. You want to try and go as low as you can, depending on your fitness level. Make sure when you are lowering yourself down that your elbows do not flare out. We want them to stay locked in one position as close to the body as we can (close-grip for targeting the triceps. 

Next, pause at the bottom and hold yourself there for a second (isometric hold), and explode back up to starting position.

This can be a difficult exercise to do depending on your upper body strength. If this is too difficult, then simply do this exercise on your knees the same way (aka knee push-ups).

5. Sumo Squat/Overhead Extension Combo

This is going to be one of the compound movements, which is better for burning more calories and getting a better overall conditioned workout. You will need a dumbbell for this exercise. You want to start out in a standing position with your feet 2-3 feet apart and feet pointing outward. Next, grab the dumbbell and position it the same way you would for a tricep extension. 

Keep your back straight and your chest and shoulders up. Make sure to find one object in the room and keep your focus on that one spot (so your head doesn’t move). 

Begin to lower yourself down so that your hips and butt are backwards as your knees start to bend. Lower yourself down. Once your legs are parallel to ground, pause for a second and explosively lift yourself back up to starting position. Once you have almost reached the top, begin to raise your arms until they are fully extended. Lower your arms back to starting position and repeat the squat.

6. Lunge to Tricep Kickback

You want to start out by holding a dumbbell in each hand (make sure they are light enough so you can do this exercise correctly) and place one foot directly behind you with the toe pointing to the ground and the heel facing the ceiling. Next, you want to step the opposite foot forward and lower yourself down by bending at the knee

Make sure you are placing the majority of your weight on the heel of the foot in front of you. While holding that lunge position, keep your shoulders over your hips and place your elbows so that they are slightly behind your torso.

The last step, keep your elbows locked in position, and raise your arms out until they are fully extended. Bring your arms back to starting position, followed by bringing your legs back to starting position.

Different ways you can incorporate these exercises

  1. Higher Intensity – we want to aim for at least 15-20 reps (preferably more) with short periods of rest (30-45 seconds). Pick the appropriate weight so that you can do this safely and effectively.
  2. Heavier compound lifts–  This type of lift is for focusing on strength (5-8 reps), with longer periods of rest in between sets (3 mins or more). Again, only grab a weight that you can utilize safely! (only applicable to certain exercises)
  3. High Rep with medium intensity–  You are aiming for 10-15 reps and want your rest time to between 1-2 minutes. 

So why all the different style workouts? 

Our main goal is to focus on exercises for flabby arms, correct?

In order to accomplish this, we need to center our attention on the muscles surrounding the arm. Did you know that there are different types of muscle fibers throughout your body? 

My guess is you probably didn’t know this. Well, we want to tackle all of them!

  • We have Slow Twitch muscle fibers, which are primarily used for long distance running.
  • Next, there is Fast Twitch Oxidative, and this muscle fiber is used during a 400-800 meter dash.
  • Last but not least, Fast Twitch Glycolytic, which is used during heavy weight lifting.

What you should do

My suggestion would be to mix it up. Maybe one week try using a workout style to target one specific muscle fiber, and the following week switch it up to a different workout style. The main goal is to target all of them so that you can develop really nice toned fit arms.

Alright, that sums up the exercises for flabby arms! Trying to figure out a good workout routine can sometimes be difficult without the right help. 

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We a great workout routine that will surely help you rid yourself of the dreaded bat wings!

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If you’re ready to FINALLY get the body you have always wanted, this is your BEST option!

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