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The Best Exercises for Flabby Arms That Will Make You Feel Fit & Fab

Let’s talk about body fat. Every person on Earth has fat on their body, and nothing is wrong or shameful about it. However, some areas on a woman’s body are more prone to holding fat and saggy skin than others. For example, your upper arm is one spot that retains more fat than other limbs. On top of that, women’s arms tend to have more fat compared to men’s.[1] While you should always strive for self-love, arm flab may cause some insecurities. We want to help you get the arms of your dreams with some easy exercises for flabby arms — no matter your size, age, or fitness level.

First thing’s first: take a moment in the mirror to appreciate your flab! Take a good look at yourself and thank every inch of your body for stretching and protecting you for this far in your life. Finished? Okay, we can move on. But remember, you can still love your body and strive for a healthier, more toned version of you. Along with healthy eating and well-rounded workouts, these exercises for flabby arms will have you looking like Michelle Obama in no time (have you seen how beautifully toned her arms are?!). Let’s get to it!

Why Do We Get Flabby Arms?

Woman pinching her flabby arms

So, what’s the reason you get flabby arms anyway? Is it all linked to how often you do push-ups, or is there more to it? Well, it turns out there are some scientific reasons your upper arms retain more fat. Here are two main factors that contribute to upper arm fat.

1. Biological sex

As women, we strive for equality with men. But there are still some genetic differences that we can’t get around. One of those differences is how our bodies retain fat. As mentioned before, females are more likely to have upper arm fat than males.[2] Not only that, but a woman’s body holds and metabolizes fat differently than a man’s.[3] It’s not something to cry about, it’s just good to be aware of it so you can target those special areas if you’re after defined arms.

2. Age

As women age, we are more likely to have increased fat mass in the upper arms.[4] On top of this, your skin loses its elasticity with time.[5] Basically, this means that you’re holding more fat in your upper arms and your skin isn’t strong enough to battle with gravity anymore.

3 Reasons It’s Worth Doing Exercises for Flabby Arms and Bat Wings

Exercises for flabby arms and even your back fat have some major perks. But there are many misconceptions about these kinds of workouts for women. At the gym, you might be used to seeing ripped men crowding the weight room and only tiny, pink, 2-pound dumbbells for women. The reality is that you ought to be making room for yourself in that weight room, lifting bigger weights in order to see some muscle definition in your arms and burn the fat away.

And no, lifting weights or targeting your arms won’t make you a bodybuilder overnight. Once you get to know the best exercises for flabby arms, you’ll be able to reap the benefits of whatever fitness goals you set. Here are just a few reasons exercises for flabby arms are worth the jump out of your comfort zone.

1. Improve your upper body strength

Woman doing push ups at home to rid flabby arms

This one is a no-brainer. As you work out your arms and upper body, you’ll gain strength and mobility. Not only is this great for your self-image and fitness goals, but it can also aid you in daily life. Maybe holding your kids constantly is wearing out your arms. Or maybe you just want to be able to re-arrange your house without calling someone stronger to help with the heavy lifting. Either way, targeting your arms in your workouts will inevitably give you some great overall results.

Fun Fact: You have 64 bones in just one arm. Of those 64, 38 bones are in your hand!

2. Improve your posture

Woman pinching her flabby arm against a pale green background

Some, if not all, arm workouts combine movements and concentration in your back, shoulders, and chest too. This is a winning combination if you could use a literal pick-me-up in your posture. It turns out that your upper body strength is crucial in maintaining good posture. Studies even show evidence that following upper body exercise programs (even simple ones at home) can improve your posture with some time.[6] In today’s culture of slumped shoulders and backs hunched over computers or smartphones, a little upper body support never hurt.

3. Regain your confidence

Woman doing exercises with weights for flabby arms

Hopefully, you have never felt self-conscious wearing a tank top because your body is beautiful in any form. But if there were any doubts or second-thoughts in your mind before, they should be blown out of the water soon.

After you see the results of these exercises for flabby arms, you’ll be glad you took the initiative to start. You’ll want to show off your arms instead of cover them up. Additionally, remember that confidence comes from within, and that exercise and working out boosts your mood and overall energy levels.[7]

The Best Exercises for Flabby Arms

We’ve taken the work away and provided you with some of the best exercises for flabby upper arms. There are options for workouts at home or at the gym, giving you no excuses to ignore your arms for another minute. Grab some comfy workout clothes and let’s go!

Important: Stretching your upper body is just as important as stretching the lower limbs. Try stretching for 10 minutes before and after your workout so you can prevent injury and improve mobility.

1. Diamond Push-ups | 10 reps

How to do it

  1. Begin in the plank position. Move your hands together so that your thumbs and index fingers touch to make a diamond under your chest.
  2. Next, slowly lower your body down evenly until your elbows are at a 90-degree angle. Remember to keep your elbows hugged to your sides, and your core engaged.
  3. Rise back up by pushing into your hands and feet, as if you are pushing a wall away from you. Repeat.


If you’re just starting out on your fitness journey, you can modify this exercise for a less intense push-up. Just lower down to your knees when in plank position, and carry on as instructed.

2. Windmills | 30 reps in each direction

How to do it

  1. Stand with your feet hip-width apart. Hold your arms out horizontal to the ground.
  2. Then, draw circles with your arms in a forward motion. Pretend that each arm is holding a marker and your drawing circles on the wall.
  3. Draw 15 big circles, and 15 small circles. Then switch directions.


To increase the difficulty, hold a weight in each hand. You can use a light dumbbell or water bottles filled to your liking.

3. Tricep Kickbacks | 12 reps


2 dumbbells (or if at home: two water bottles)

How to do it

  1. With a dumbbell in each hand, stand with your feet hip-width apart. Bend your knees slightly and rotate from your hips forward, so that you’re bending down nearly halfway. Keep your gaze forward. Throughout the exercise, keep your elbows hugged to your side ribs.
  2. Then, lower down your forearms with the dumbbells so that your elbows are at 90-degrees. Pause here for 3 seconds.
  3. While breathing out, push back your forearms again so your arms are straight out and in line with your body. Pause here for 3 seconds. Repeat.

4. Skull crushers | 10 reps

Woman doing skull crushers to work out flabby arms


2 dumbbells (or if at home: two water bottles), gym bench

How to do it

  1. Lay down on your back, with your head resting at the end of the bench. Hold one dumbbell in each hand. Lift your arms straight up, with a 90-degree angle between your shoulder and the bench.
  2. Next, lower the dumbbells down behind you until your elbows reach a 90-degree angle.
  3. Then, push them back up to the starting position, remembering to keep your upper arms in line with your body and not wide-winged. Repeat.


To increase the difficulty, change the starting position up. So, instead of starting with your arms straight up above with a 90-degree angle between your shoulder and the bench, do a 60-degree angle. This will ensure that your triceps are constantly engaged, even in the starting/rest position.

Andrea’s 2 Easy Exercises For Flabby Arms [Video]

The Best Exercises For Flabby Arms


While everyone struggles with some problem areas on their bodies, flabby arms are something a lot of women have in common. Now that you know how to work out your arms so that they can work for you, what’s stopping you? Grab a friend and try these exercises for flabby arms together.


Scientific References: