Shrink Upper Arm Fat With These Efficient Exercises, Trainer Says

Staying lean and strong through strength training can be beneficial for many reasons. First of all, your bones will be in much better shape. Plus, you’ll experience far fewer symptoms of chronic problems, while burn calories efficientlyaccording to Mayo Clinic. With that in mind, you might be interested to know that building muscle training are a great way to Burn calories— including upper arm fat — which is why you should consider adding them to your regular diet. exercise routine. With all of this in mind, be sure to check out the following options from Seamus Sullivan, BS, CSCS PN1, Online Performance and Nutrition Coach. sullivan deals Eat this, not that! his suggestions for super effective exercises you can use to reduce upper arm fat.

Read on to learn more and get ready to tone up. And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

Tricep pulldowns with rope — Shutterstock

Sullivan notes that this particular exercise is done with a cable machine and the rope handle attachment. He suggests triceps rope pulldowns as an effective exercise to help you focus on your upper arms.

According to Sullivan, “You’ll be gripping the strings with each hand, while keeping your elbows close to your ribs. [Then,] reach your hands toward your hips.” As you do this, you should feel the muscles that extend behind your elbow to your shoulder working hard. Completing 3 or 4 sets of 12 to 15 repetitions at least twice a week will help you create a Defined upper arms.

Maintain physical activity, avoid malnutrition to protect muscle health

woman doing dumbbell lateral raise to reduce arm fat — Shutterstock

Sullivan also suggests adding dumbbell lateral raises to your exercise routine to specifically target upper arm fat. He notes that if done correctly, this exercise will result in a rounded look that you’ll be pleased with.

He explains that you should feel this engage the deltoid muscle in your shoulder, saying, “This move begins by holding dumbbells at your hips and raising your hands no higher than shoulder level with a slight bend in your elbows.”

Start by doing 15 reps before resting for 10 seconds and continue with another 5 reps. From there, Sullivan instructs, “Repeat the short reps and the small rep set for 4 to 5 rounds to get more muscle fiber recruitment for an amazing rounded look.”

Keep in mind that adding dumbbell lateral raises to your exercise routine twice a week is a great starting point for building results.

man doing bicep curls in gym — Shutterstock

When it comes to putting a bicep curl machine to good use, Sullivan tells us: “[This will benefit] the muscles in front of the shoulder and between the elbow, plus some in the forearm depending on the variation.” He also explains, “There are several bicep curl machines, so any is a good choice.”

As for performing the bicep curl, “keep your elbows still by your ribs and curl your hands toward your shoulders,” Sullivan instructs. This exercise is another option that can be done twice a week. You’ll need to do 3-4 sets of 15 reps to get ripped arms.

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For more information on ways to end up with leaner, stronger limbs, be sure to read 7 ways to lose stubborn arm fat. So don’t forget to subscribe to our newsletter for more mind and body news!