Get Rid of Bat Wings for Good With This Dumbbell Routine, Trainer Says

If you have extra weight in your upper arms, you’re dealing with what’s known as the dreaded “bat wings.” As much as you want this excess flaccidity oh good, to fly Right off the bat, there are some necessary steps to take to get rid of bat wings for good. This is one of the most difficult parts of the body to tighten, so along with a healthy diet, choosing the training that working your triceps is key.

Compound lifts are the name of the game here as they target multiple muscle groups and help you burn more calories. My favorite compound movements for the upper body include bench presses, shoulder presses, dips, and pushups. Although the majority of your lifts should be these compound movements, you should also incorporate movements that directly hit the triceps. If you’re already doing pushups and kickbacks, we’ve got a couple of new exercises to add to your regimen.

Below is a dumbbell routine you can do to help build your triceps and get rid of bat wings for good. Take a look and then don’t miss it. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

Trainer doing bridge dumbbell floor press — Tim Liu, CSCS

Grab a pair of dumbbells and lie down on the floor. She performs a glute bridge by bending her knees and lifting her hips. Keeping her core engaged and glutes engaged, she lifts the weights like you’re doing a bench press. Flex your chest and triceps hard at the top, then lower until your elbows touch the ground before performing another rep. Complete 3 sets of 10 to 12 repetitions.

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plank dumbbell triceps extension — Tim Liu, CSCS

Begin this exercise in a push-up position but with one arm holding a dumbbell. Raise the weight to your side and keep your arm locked in place. Keeping your core engaged and your glutes engaged, begin a triceps extension by straightening your arm. Flex your triceps hard at the end of the movement, then curl back until your bicep touches your forearm. Complete 3 sets of 8-10 reps on each arm, performing all reps on one side before switching to the other.

Overhead Triceps Extension to Get Rid of Bat Wings Forever — Tim Liu, CSCS

Stand tall, grab a dumbbell in both hands and hold it above and behind your head. Bend your elbows and lower the weight slowly under control, achieving a nice triceps stretch at the bottom. Once you’re at the bottom, extend your arms up, flexing your triceps hard at the top. Complete 3 sets of 10 to 12 repetitions.