Flabby, flabby arms, also known as “bingo wings,” can be extremely difficult to tone and firm. Done, we said it, and it’s less than exciting to learn. But with bad news comes good news, and we’re here to tell you about five bingo wing exercises that will firm up your flabby arms over time.
Many women deal with the dreaded bingo wings. The term can be found in the Urban Dictionary and is based on people who play, you guessed it, bingo! Raise your arm to yell “Bingo!” draws attention to any upper arm movement that may exist. The fight is real when it comes to concealing this area and even more so when it comes to toning it. With the purpose of squeeze flabby arms—especially the back—performing strength training exercises for your triceps should be a #1 priority. Specifically, a pressing movement, along with exercises aimed primarily at the long head of triceps—also known as the stubborn flaccid area that needs the most work.
To focus on the long head, you need exercises that require overhead arm work. This better targets that part of the triceps. Here are five bingo wing exercises you can do to tone things up. Aim for 3 sets of each move.
Begin this Close Grip Bench Press by lying back on a bench with your eyes in line with the bar. Instead of doing your normal bench press hand position, bring your hands together until your thumbs are near the knurled part of the bar. Using a narrower grip, bring the bar out and tuck your shoulder blades back and down on the bench. Lower the bar while maintaining control until it touches your chest, then push it back up, flexing your triceps hard at the top before performing another rep. Complete 3 sets of 8 to 10 repetitions.
Related: The #1 Batwing Workout to Tighten and Tone Those Arms
Cable french triceps extensions start by installing the EZ bar attachment at the bottom of the cable pulley. Hold the inner part with both hands and place it on your head. Turn so it’s right behind you. Bend from your elbows to where your biceps touch your forearms for a deep triceps stretch. Once you’ve touched, extend your arms and flex your triceps hard at the top. Complete 3 sets of 12 to 15 repetitions.
Begin this next exercise by grabbing a single dumbbell and lifting it above your head. Bend from the elbow, bringing the weight down through your body and behind your head. Get a solid triceps stretch at the bottom of the movement, then fully extend your arm back to the starting position, flexing your triceps to finish. Do 3 sets of 10 to 12 repetitions for each arm.
Related: The most recommended exercises for sagging jowls, according to trainers
Start by setting your bench with an incline of at least 30 degrees. He grabs a pair of dumbbells and pushes them up with palms facing each other. Pull your elbows back and then bend your elbows and lower the weight until they touch your shoulders. Get a solid triceps stretch at the bottom, then reverse the movement, extending your elbows and flexing your triceps to finish. Complete 3 sets of 10 to 12 repetitions.
Begin this final exercise by lying down on a flat bench and holding a dumbbell at arms length. With your elbows bent, begin pulling the weight behind your head until you get a lat and triceps stretch at the bottom. Once you’re at the bottom of the movement, lift the weight up while extending your elbow. Flex your triceps hard to finish before doing another rep. Complete 3 sets of 10 to 12 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
