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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Want to reduce arm fat in just a month? Targeted exercises using weights can help you tone and slim your arms. Let’s explore the best weight-based workouts to help you achieve your goal!
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Bicep curls are a classic for toning the front of your arms. Hold a dumbbell in each hand and curl them up to your shoulders. Do 3 sets of 12-15 reps, increasing weight as you get stronger.
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For the back of your arms, tricep kickbacks are perfect. Bend forward slightly, hold a dumbbell in each hand, and extend your arms back. Aim for 3 sets of 12 reps.
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Stand with your feet shoulder-width apart and hold dumbbells at your sides. Raise your arms until they’re parallel to the floor, working your shoulders and arms. Do 3 sets of 10-12 reps.
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This move targets your triceps. Hold one dumbbell overhead with both hands and lower it behind your head. Press back up to the starting position for 3 sets of 12 reps.
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Hold dumbbells with your palms facing each other and curl up like a bicep curl. This works both your biceps and forearms. Perform 3 sets of 12-15 reps.
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Bend over and keep your back flat. Hold dumbbells, pulling them towards your waist. This strengthens your upper arms and back. Do 3 sets of 10 reps per arm.
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Reducing arm fat requires dedication to both strength training and a balanced diet. Stick with these weight-based exercises, and you’ll see toned, defined arms in just a month!
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