Arm Workouts

Best Exercises For Flabby Arms With Weights

Bat Wings. No-one wants them, but they can appear for a number of reasons; either you’ve had a few weeks break from your diet, or unfortunately accumulate more fat around your arms.

Well, you’ll be glad to know that you can tighten your arms up by lifting weights (at home, or in the gym). We’ve created a quick workout that will obliterate fat around your arms.

See what we’ve put together for you below, and say bye bye to those bat wings…

Arm Exercises For Flabby Arms


Never forget the importance of warming up. If you skip this, you’ll find yourself cramping up or pulling a muscle (which will put you out of action, and stop your fat burning journey).

To warm up, you can perform a light jog on the treadmill, a set of pushups, or a few minutes on the rowing machine. The point is, you need to get your blood pumpin’ before the main course.

  • Light jog on Treadmill
  • or 1 set of 10 reps Pushups
  • or few minutes on Rowing Machine

1. Tricep Dips

a girl performing tricep dips to get rid of her flabby arms

This first exercise doesn’t require any weights. This makes it easy to perform in the gym, or even while you’re catching up on TV – but trust us, you’ll be feeling the burn after it!

To do this, place your arms on a bench or chair, and stretch your legs out in-front (or elevate them with a stool). Then proceed to lower your body until your triceps are contracted, and then repeat.

What to do: 

  • 4 sets of 15 reps

2. Arnold Press

a girl performing the arnold press to get rid of her flabby arms

You might be surprised to hear that the Arnold Press activates almost all your arm muscles. It’s known for being a ‘shoulder exercise’, but this has proven to reduce those flabby arms.

To perform the Arnold Press, sit on an exercise bench in an upright position, supporting your back against the bench. Then hold 2 dumbbells at the top of a bicep curl, then shoulder press with your hands facing forward in the finishing position. Then repeat.

You’ll be doing 15-20 reps here, so make sure you pick a light weight to complete this exercise.

What to do: 

  • 4 sets of 15-20 reps

3. Tricep Extensions

a girl performing tricep extensions to get rid of her flabby arms

There’s quite a few exercises that focus on your triceps in this list. Why? Because that’s mostly where we want to tighten – in order to shred away those bingo wings!

To perform Tricep Extensions, start with one dumbbell lifted above your head, with your arms fully extended. Then slowly lower the dumbbell behind your head, making sure to only move your forearms (keeping your elbow in a locked position). Then repeat.

Again, we’re going for a higher rep range (15-20 reps); this will help you burn more calories, and help tone up your triceps.

What to do: 

  • 4 sets of 15-20 reps

4. Bent Over Rows

a girl performing bent over rows to get rid of her flabby arms

Bent Over Rows are great for working your your back and biceps – helping to tighten your arms!

You might have seen people use heavy weights and lean on a bench before. But as we’re going for high volume, you’ll be using lower weights – so there’s no need to lean against a bench.

Instead, you can simply bend your back, making sure to keep your back straight.

What to do: 

  • 4 sets of 15-20 reps

5. Push-Ups

a girl performing push ups to get rid of her flabby arms

We’re finishing strong here with some push-ups. You’ve been killing the high reps with light-weights, so by now you’ll be feeling pretty burnt out.

But one last push…see what we did there…before you can go home and relax. As this will finish you off, without adding the stress of weights, it’ll also act as a nice warm-down too.

What to do:

  • 1 set of push-ups until failure.

Don’t Forget: Diet

a picture of a diet plan with breakfast lunch and dinner being planned out for the week

It’s true that diet is one of the most important things when you’re aiming to lost body fat – whether it’s on your arms, legs or stomach.

For this reason, you need to watch your calorie intake. You can follow this link to a calorie calculator we found on this link (scroll halfway down the page here).

To lose body fat, you’ll need to consume less than your maintenance calories – which you should’ve calculated by clicking on the link above. Along with your workout plan, this will ensure that those bingo wings disappear!


  • Consume less than your maintenance calories to eliminate bingo wings.


a picture of fitness model and queen of workouts alexia clark holding her favorite fat burner instant knockout

We just mentioned that you need to count your calories. Well, consuming less calories can mean that you’ll be missing out on vitamins and key fat burning nutrients.

This is where a quality fat burning supplement and multivitamin can come in. These will add essential vitamins and nutrients to your diet – without adding extra calories.

For this reason, we’ve chosen the highest rated fat burner for you to try.

Fat Burner – Instant Knockout 

We’ve chosen Instant Knockout as the recommended fat burner here, as it’s used by female fitness icon & “Queen of Workouts” – Alexia Clark.

Not only that; this fat burner is the highest rated product this year. There’s some great transformations from women who’ve taken Instant Knockout. And after trying it for ourselves, we have no hesitation in recommending it either.

You can only buy Instant Knockout direct from their website, but it arrived within a week it wasn’t an issue.

Why you’ll like it:

  • Eliminate flabby arms, belly & legs – lose unwanted fat and reach your fitness goals faster.
  • Less snacking – suppressed appetite means less cravings for sugary treats!
  • Never feel tired – increased energy levels results in more self-confidence & motivation to work hard in the gym.
  • Used by professional fitness models – Alexia Clark, a leading female fitness model, is a known user of Instant Knockout.
  • No side effects – There hasn’t been any reports of side effects in any reviews.


  • Premium price – the best products always cost more, and it’s no different with Instant Knockout.
  • Not sold in retail stores – you can only buy this direct from their website:

Best Instant Knockout Transformations 

We’ve put together some transformations from Instant Knockout customers below:

A picture of a instant knockout customer, showcasing her transformation

a picture of a happy instant knockout customer showing her amazing transformation

To Buy, Visit 

Lose Those Flabby Arms!

After reading this article, you now have everything you need to get started on your fat burning journey. So what are you waiting for?!

Put in the hard-work with this workout, make sure you’re diet is on-point, and you’ll definitely achieve your fitness goal.

You can even do this at home! 

In fact, for those that don’t have much time on their hands; you can pick up a cheap set of dumbbells and perform this workout in the comfort of your living room!

There shouldn’t be any excuse here. Lose those flabby arms and achieve a figure you’re proud of when looking in the mirror.

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