When it comes to successfully reducing arm fat, you should know where to look. If you want to know how to reduce arm fat fast you have to use a combination of diet and exercise. It is easy to burn off fat in other parts of the body than the arms. So you must do exercises that target the fatty areas of your arm. The most important thing to remember when trying to reduce arm fat is that you need to stick with the routine. If you want to see results, you must push yourself through the workout.

Things That Are Responsible For Causing Arm Fat

Are you dealing with stubborn arm fat? Don’t worry you are not alone. Some of the things that causes arm fat are:

Not Following Active Lifestyle 

One of the common reasons for the arm fat is the onset of aging. As you age the metabolic rate starts decreasing and not being physically active can store the excess fat in your arms.

Low Testerone Levels 

There is no proper conclusion for this but according to some studies low testosterone levels in the body can cause the storage of excess fat in the upper region of the arm. As women get older the testosterone levels start decreasing in their body which make it even more difficult to lose those flabby arms.

Now comes the main question: how to reduce arm fat at home? Is there any effective exercise to reduce arm fat quickly? Well yes, there is but first let’s start with what to eat and then the right exercises to reduce arm fat.

What is The Right Diet To Lose Arm Fat?

Nutrition is as important in arm fat loss as exercise is. First of all, if you are trying to cut kilos in general, you should aim to consume fewer calories than you are expending overall and not just via exercise.

It varies from person to person, of the calories you are taking in. Arrange them as per the macronutrients: carbohydrates, fats and proteins.

  • Have a well-balanced meal. That means, make sure you include unprocessed, whole carbohydrates, lean protein or other protein sources such as protein powderprotein bar and healthy fats, with every meal.
  • It is not necessary to have precise measuring. Just keep the portions right and pay attention to when you are full. To get your mind more in tune with your stomach, you need to eat more slowly and don’t finish your plate.
  • Don’t drink water with your meals and after your meals. Just have it before the meal.
  • Don’t keep your breakfast under any circumstances because doing this will lead to overeating during the latter part of the day. Also make sure that your breakfast is rich in protein carbs and fat.
  • Limit your sugar intake.
  • Try to limit your intake of minimally processed foods. Have more fresh, whole foods like fruits, vegetables and lean proteins.

Allot the half of your daily calories to complex carbs, such as whole grains, and vegetables like peas, potatoes etc. Another 20 to 30% should contain protein-rich foods such as soy, lentils, beans, spinach, eggs and chicken. And the remaining 20-30% goes towards healthy fat such as nuts, seeds, peanut butter and ghee.

Best Exercises To Lose Arm Fat

Here are some of the most simple and effective exercises to melt that underarm fat as well as shape, tone, and strengthen your muscles. You can always go to the gym but who has time for that? If you want a quick and convenient alternative, then can perform this below mentioned arm fat loss exercise in the comfort of your own home.

  • Tricep Dips 

In tricep dips you use your own body weight to tone the arms, which will help lose those flabby arms without bulking up.

  • Bicep Curls 

Bicep curls target the biceps. This exercise also requires weights, which makes it super effective in toning flabby arms.

  • Push Ups 

Push ups are not only the perfect ab workouts but also ideal exercise tone arms and strengthen your muscles. You may find it difficult at first to gain balance but it is better to practice balancing on your knees and hands and not toes and hands.

  • Tricep Kickbacks

Tricep kickbacks are similar to arm weight exercises that are usually performed with dumbbells or you can also try using water bottles as weights. This exercise may look pretty easy but in reality it will set the triceps on fire and cut off that underarm fat.

  • Plank 

Planks are one of the best exercises to strengthen the core. Besides that, they are also perfect for flabby arms but your entire body.

  • Single Arm Lateral Raise 

It is a power-packed arm toning workout that helps lose underarm fat quickly and cut off the jiggle.

  • Bent Over Row

Bent over row works your biceps and your back too. It can be performed with dumbbells or some laying at your home like kettlebells etc.

  • Side Plank With Dumbbell Raises

Slide plank requires balancing on one arm, so it is a great pose for strengthening your wrists, shoulders and arms. While doing this exercise it is important to keep your arm strong and avoid sinking into your shoulder.

  • Counter Push Ups

Counter push-ups can be done using a kitchen counter or table, as the focus of this exercise is stability. It is an amazing exercise to tone your arms.

  • Scissors 

This exercise is really fun to do and also helps in losing arm fat quickly. It is also one of the most effective cardio workouts to lose weight.


Achieving those toned arms is not that difficult. All you have to do is stick to a healthy diet, right workout and lifestyle habits. You will achieve results even faster if the arm fat reduction exercise is a part of your large workout routine.

What do you think is the best exercise for arm fat reduction? What is the right diet approach? Feel free to share your views in the comments section below.