Find Out 10 Best Flabby Arm Exercises To Tone Your Arms Leave a comment

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Your loose, saggy arms might not match your strong body very well. It can be tricky to get them in shape. Losing arm fat isn’t easy. But you can do exercises like upper body workouts, weights, tricep and bicep curls, and strength training for your arms. These flabby arm exercises work the muscles in the front (biceps) and back (triceps) of your arms. If you do these exercises regularly, your arms can become toned, and you can lose extra fat. Try these exercises because they can change how your flabby arms look in less than a month!

Also Read: How Can Regular Exercise Improve Your Health?

Best Exercises to Get Toned Arms

1. Triceps dips

When working out at home, you can make it more effective exercise for flabby arms by putting your feet on a stool and your arms on a chair or bench.

How to do it?

  • Hold onto a bench or something sturdy, and start with your arms behind you.

  • Slowly lower yourself down while keeping your body straight and your elbows close to your sides.

  • Use only your triceps to do this, and make sure your elbows form a 90-degree angle.

  • Then, push your body back up using just your triceps. Do this over and over again.

Also Read: Exercise and Nutrition: The Best Approach Towards A Healthy Lifestyle

2. Push-ups


Although their primary purpose is to strengthen the chest, push-ups also target the triceps as a secondary muscle. This is one of the most effective flabby arm exercises and the most widely used strength indicator.

How to do it?

  • With your arms slightly bent, place your hands shoulder-width apart on the floor, palms down. Maintain your foot contact. Use your hands and toes to support your weight.

  • Bring your chest nearly to the floor as you lower yourself. As you inhale, do this.

  • Breathe out and raise your body to the starting posture.

  • Repeat, keeping yourself steady at the peak.

Also Read: How the Spin Exercise Helps You to Maintain Your Ideal Body?

3. Tricep kickbacks

triceps kickbacks

Two light dumbbells are needed for tricep kickbacks. You can use One-liter water bottles for the dumbbell exercises if you have no dumbbells at home.

How to do it?

  • Raise a dumbbell with both hands.

  • While standing, slightly bend your knees while maintaining a straight back and a tiny forward bend. You ought to be nearly parallel to the ground. Make sure your upper and forearms are at a 90-degree angle by keeping your head up and your arms close to your sides.

  • As you extend your arms, maintain your shoulders firmly at your sides. Just concentrate on contracting your triceps.

  • After two seconds of holding still, bring your arms back to the starting position. Do not swing your arms.

  • Repeat.

Also Read: 10 Easy Exercises for Office Workers

4. Tricep extension

triceps extension

An excellent triceps workout that tones and strengthens the triceps is tricep extension.

How to do it?

  • Place your feet shoulder-width apart as you stand.

  • Using both hands, grasp a dumbbell by encircling it with your thumbs for improved grip. Holding the dumbbell behind your head requires your palms to be toward the ceiling.

  • Your head and upper arms should be nearby. Your elbows should be perpendicular to the floor and near your eyes.

  • Lower your upper arms till your upper back is in contact with the weight. Keep your elbows in place. Keep them securely fastened near your ears.

  • Use your triceps to raise the dumbbell with your arms stretched above your head. Breathe out while you do this.

Also Read: 5 Exercises That Can Help You Fix Your Posture

5. Bent over row

bent over row

You will need a barbell to complete a bent-over row. Another option is to use a set of dumbbells.

How to do it?

  • Hold a barbell with your palms facing downward while standing with your feet shoulder-width apart.

  • Lean forward and flex your knees a little. Maintain a straight back. Your head should be pointing upward and your torso parallel to the floor.

  • Elbows should be kept close to the torso. Exhale, then bring the bar up to your chest, slightly below your ribcage. Breathe out while you do this.

  • Squeeze and hold your back muscles in this posture.

  • Drop the bar to your starting position, which should be right around your knees. Repeat.

Also Read: Why is exercise the best way to lose fat?

6. One-arm push-up

one-arm push-ups

The one-arm push-up is a good workout for toning the triceps and losing flabby arms.

How to do it?

  • With your legs slightly bent, lie on your side.

  • Your left arm should be resting on your right shoulder.

  • Raise your torso with your right arm on the floor and your palm facing up.

  • Alternate sides and carry on.

Also Read: Folding Exercise Bikes – What Should You Expect From It?

7. The Windmill


You can strengthen your upper arms, shoulders, and neck muscles by rotating them. It also offers your arms a good workout. The secondary muscles worked are the triceps and biceps.

How to do it?

  • Raise your arms so they are parallel to the floor and at shoulder height in front of you.

  • Raise your arms now and move them in a 360-degree circle like a windmill’s blades—backward, down, and forward.

  • Do this 20 times in a forward and 20 times in a backward motion.

Also Read: Tone Your Legs With These 4 Exercises

8. The prayer pose

prayer pose

Your triceps are worked while your hands are joined. Your biceps are worked when you move your hands up and down. In this manner, each repetition tones your upper arms while exercising your triceps and biceps.

How to do it?

  • Raise your hands over your head in the prayer position.

  • Bring your clasped palms to your chest’s front.

  • Lift your joined hands once again.

  • Do this thirty times over.

Also Read: 10 Best Dance Physiotherapy Exercises

9. Arm stretches

arm stretches

Your triceps are worked while your hands are clasped together. The triceps are further stretched as the hands are pulled to the opposite sides, which tones the muscles. This is a terrific arm workout for anyone with loose fat hanging around the triceps.

How to do it?

  • Put both hands up above your head.

  • Interlock your hands by holding your left wrist with your right and your right wrist with your left.

  • Now, bring your left hand across to your right with your right to bring your left elbow behind your head.

  • Release the tension and bring your arms back to the center without letting go of your wrists.

  • Pull your right hand to the left with your left hand so your right elbow is behind your head.

  • Release the pull once more and bring your hands to the center. At least two sets of 20 repetitions each should be performed.

Also Read: 5 Easy Pool Exercises to Help Seniors Stay Active

10. Dolphin pose

dolphin pose

Dolphin posture helps improve flexibility, strengthen the muscles in your arms, and help you lose “bingo wings,” an older woman’s phrase for flabby arms. The most common question asked by women “How do i get rid of flabby arms?”

How to do it?

  • Bring your forearms to the mat and bend your elbows to start on all fours.

  • Curl your toes under and elevate your legs until they are straight, feeling the support in your upper body and core.

  • Keep your back straight.

  • The feet need to be hip-width apart, and the toes need to be pointed forward.

  • Feel the backs of your legs expand as you press your heels into the ground.

  • Keep the legs straight, or bend the knees slightly to keep the back flat.

  • The head and neck should swing freely from the shoulders, with the forehead resting on the ground.

  • For two to six breaths, hold your breath.

  • To release the pose, gently bend the knees and bring the hips to the tabletop.

  • Exhale as you place your body in balasana.

Also Read: 5 Effective Gym Exercises You’re Not Doing: Boost Your Workout Routine Today


We have concluded some best arm exercises for saggy arms. Getting toned upper arms might seem hard, but it’s totally achievable. You can work on your arm fat and muscles by doing exercises like push-ups, triceps kickbacks, extensions, windmills, and arm stretches. You don’t need to go to a fancy gym for this. Just doing short 30- to 45-minute workouts at home will help you get in better shape. If you include any of these exercises in your fitness routine, you can make your arms look and feel their best.


Latika Rajput

Written by

Latika Rajput

Registered Nurse & Midwifery



Jan 2023

144 posts

Latika has wide experience as a health content writer. She studies various research and health blogs to make sure her writing is accurate and helpful.

She is passionate about discussing medical procedures, patient care, and illness. She delights in simplifying complex medical issues.View Profile

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