There’s nothing worse than arm fat. Even if you’ve lost 100 pounds, it still seems to be with you.  Some embrace it and let it just be part of their self as it is. Still, others feel very self-conscious of their wobbly arms and cover up even in the heat of the summertime.

If you’re someone who would like to deal with flabby arms fast, you may be looking for a significant pill or a particular exercise that will make the fat magically melt away. A triceps workout is your best option as it helps to put some definition in the upper body.

While they are small and strategic movements, they make a big difference. One of the things you will notice right away in a triceps workout is how it burns when you’re doing the maneuvers.

While the arms may be screaming, you will also feel something happening in your core too. While triceps are great, don’t forget the importance of cardio too.

Since you want to burn fat, you must also keep up on a healthy eating routine and do a mixture of exercise. To get started, you need to have three days that you devote to working out. You need some dumbbells or a lightweight kettle-bell. Here are seven maneuvers for the best workout for your arms.

Seven Moves to Tone Your Triceps

These seven exercises will have your arms toned in no time flat. Most people begin to see results within a few weeks.


1. Triceps Swing Backs

Start by standing at the right side of a weight bench. You should have a dumbbell of no more than 10 lbs. in your right hand, and make sure you keep your palm facing in.

Now, put your left leg and left hand on top of the workout bench. Slowly lean forward, making your hips and upper body at a 45-degree angle. You want your upper arm to be parallel to the floor, so bend your elbow till you achieve this stance.

Pull your abdominal muscles tight, keep your elbow near your waist, and bend your knees a bit. You want to make sure your upper arm is still and slowly straighten your arm behind you completely. The goal is to have one end of the dumbbell face the floor.

Lastly, you want to bend your arm for you to lower the dumbbell. Do ten reps on the left side, and then switch and do the right side.

2. Skull Crusher

When you do this barbell exercise the right way, your skull will be safe. It’s a traditional barbell lift performed on a workout bench.

The weights can be adjusted according to your strength endurance, and they can help tone and strengthen your arm muscles.

To do this exercise safely, you need a spotter who can be your gym partner. Spotters keep their hands positioned under the barbells as you lift so that you can’t drop it on yourself.

Lie on your workout bench, stretch your arms straight up to grasp the barbell that the spotter has placed above you. While trying not to move your shoulders and upper arms, bring the barbell down toward your face by bending your elbows.

Bring the weights up by straightening your elbows into the starting position. Try to do four sets with five to seven reps.

3. Reverse Triceps Extensions

To do this maneuver you want to stand in front of a cable extension, and make sure you set it as high as it can go. Keep your right arm against your side, and you should try not to move it.

Reach with your left hand to grab the cable. As you continue to hold the rope, smoothly bend your elbow at a 90-degree angle. As you straighten your elbow, stretch your arm down while pulling the cable down at the same time.

Hold this position for 1-2 breaths then return to the starting position. Do three sets of 10-15 reps. Switch arms and repeat the steps.

4. Push-up & Claps

If you remember the classic push-ups you did in high school gym class or in the military, this option will be a fun twist. Not only does it work your back and legs, but it gives all your arm muscles a full workout.

Start by getting on the floor in the push-up position. Keep your elbows slightly bend and go down towards the floor. Now when you come up, lift your hands from the floor and clap them once. Quickly set your hands back down to keep your balance.

Once you have done a push-up and clap together, it counts as one rep. Strive to do 15-20 reps per set. The clapping motion will help to work those arms and tighten that flab. Don’t fret if it takes you a couple of times to perfect this maneuver.

5. Triceps Towel Stretch

The towel stretch is comfortable and doesn’t require any extra equipment. Grab a beautiful sized bath towel, but you don’t want one that is too thick and hard to grasp when bunched. Fold the bath towel long ways until it’s at its longest shape.

Now, place your right hand by your head holding the top of the towel, and place your left hand behind your waist to catch the end of the towel. You want to move this towel back and forth as if you were drying your back after a shower.

The only key here is that you want to dry for longer than you would if you were wet. You want to do ten reps with your right arm in the upper position; then, you should switch and do ten reps with your left hand in the upper position.

You will feel the burn on the hand that is on top. It’s the one doing most of the work as the bottom side is just a support for the towel’s end.

6. Dynamic Triceps Warmup

You should do this maneuver before any other strenuous workouts as it helps to warm up those muscles. Place your arms at your side, stretched out like you’re about to fly. Make sure your palms are facing downward.

With your arms extended, start to roll the arms backward until you’re forming circles. The goal is to do ten of these circle movements. Now, rotate your arms and do ten circles going forward. To intensify the warmup, face your palms backward, down, and upwards.

7. Triceps Dips

If you’re serious about getting rid of that arm fat, you need to utilize these dips. Start by sitting sideways on a workout bench. You need to keep your feet flat on the floor and your hands on either side of you on the bench.

Now, place your feet out in front of you until your body is at a 45-degree angle, and your arms are resting behind you on the bench. It seems like an odd position, and it’s not going to be the most comfortable, but it works.

You will feel a bit suspended, which is how you should be. Now, start doing a reverse squat with your hands firmly placed on the bench. Dip down and up. If you do this exercise right, the heel of your foot should never leave the floor nor will your behind touch it. Do 15-20 reps of this maneuver.

Why are the Arms so Prone to Fat?

There are many different reasons why you may have excessive arm fat. You can blame your parents if you notice that they have this problem, you can blame your diet or your age. All these factors come into play when it comes to your bat wings.

Did you know that body fat can increase by up to 30 percent as you age? Many people notice the fat deposits seem to collect in the rear end and the arms. The only real way to get rid of age-related fat is by having surgery. You can tighten it through exercise only a small bit.

If you have fat caused by overeating, then it seems to be more willing to respond to workouts. You need to cut about 500-1,000 calories from your diet. In addition to the calorie deficit you create, you need to also increase your workout time to about five days per week.

Since each person is different, as are your calorie needs, you should use an online calculator to figure out how much you need to eat to lose. The goal is to lose a safe one to two pounds per week. If you are losing it any quicker than that, it can be counterproductive and make your fat hang even more.

Final Thoughts on Building Better Triceps

Your body needs time to build muscle to shrink some of the stretched skin. Though, you should set realistic goals for yourself. If you have four inches hanging from your arms, it’s unrealistic to think that you can get rid of all of that by exercise alone.

Thankfully, by doing some sculpting exercises and working those bat wings, you can at least make them look better when you’re wearing a tank top. Find the best workout that helps you to see results, and you must stick with it.