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8 Fat-Burning Exercises for Women to Get Slim Arms Fast

Arm fat might be the cause for embarrassment and a loss of self-confidence for some people. If your stubborn flabby arms start to annoy you, then include dumbbell exercises in your workout routine! Using dumbbells is essential because they help tone your muscles, burn fat in different areas, and improve your stamina. All you need to do is choose the right weight and start.

The Bright Side team can’t live without our daily exercise, and an arms workout is an important part of our routine. We are happy to share our amazing list of effective exercises with you, to help you in achieving the arms you’ve always wanted.

1. Dumbbell shoulder press

Dumbbell shoulder press works out shoulders, deltoids, and anterior muscles. This exercise can be performed either standing or sitting on a regular bench, military press bench, or utility bench that has back support

Starting position: Stand on the floor and hold your dumbbell in each hand.

What to do:

  • Raise your dumbbells to shoulder height. Inhale.
  • Rotate your wrists to make sure your palms are facing forward.
  • Exhale and push your dumbbells upward.
  • Take a small pause and slowly lower the dumbbells back down to shoulder height while inhaling.
  • Repeat 30 times.

2. Overhead triceps extension

The overhead triceps extension is good for working out your tricep muscles. You can also use an elastic rope instead of a dumbbell for this exercise.

Initial position: Sit on a bench (with back support or without) and hold one dumbbell with both hands. Extend your arms fully and raise the dumbbell up.

What to do:

  • Bend at the elbows and lower the dumbbell behind your head.
  • Keep your elbows steady and pause for one second.
  • Extend your arms and return back to the initial position.
  • Repeat 20 times.

3. Bicep curls

Bicep curls are simple, effective, and excellent for working your biceps out, sculpting your arms, and making your upper body stronger and more fit.

Initial position: Stand with feet hip distance apart and hold the dumbbells in your hands.

What to do:

  • Extend the arms fully with a slight bend in the elbow.
  • Bending at the elbow, bring the dumbbells toward your shoulders and pause.
  • Lower slowly back to the initial position.
  • Repeat 30 times.

4. Tricep dips

One of the easiest ways to achieve beautiful arms is to strengthen your triceps. To perform this exercise you can use a bench, a stable chair, your couch, or a half wall.

Initial position: Position your hands shoulder-width apart on a bench or a chair and extend your legs out in front of you.

What to do:

  • Slide your buttocks off the chair. Keep your elbows slightly bent to hold the tension in your triceps.
  • Slowly lower your body toward the floor with the help of your elbows, until they’re at about a 90-degree angle. Make sure you keep your back close to the chair.
  • Once you lower your body, hold this position for a second and then press down into the chair to straighten your elbows.
  • Repeat 15 times.

Note: Keep your shoulders down as you lower and raise your body.

5. Dumbbell kickback

Dumbbell kickback is another very effective exercise that focuses on the triceps.

Initial position: Place one knee and one hand on the bench. Put your standing leg slightly back and plant your foot firmly on the floor. Make sure your torso is parallel to the floor.

What to do:

  • Hold a dumbbell with your free hand, position your elbow at your side. Make sure your upper arm is parallel to the floor.
  • Keep your upper arm fixed and extend your lower arm behind you by contracting the tricep muscle.
  • Make a short pause, hold this position, and then return to the initial position.
  • Repeat 20 times.

6. Lateral raises

Lateral raises focus on shoulders. They effectively work out your deltoids and traps.

Initial position: Hold a dumbbell in each hand with your arms by your sides, shoulders are neutral, palms facing inward, and there is a slight bend in your knees.

What to do:

  • Keeping your arms straight, lift the dumbbells out to the sides, but no higher than your shoulders.
  • Pause, make sure your back is still neutral and your knees are slightly bent.
  • Slowly lower the dumbbells to the initial position.
  • Repeat 30 times.

Note: Lower the weight slowly to feel the tension in your muscles.

7. Superman

The Superman exercise engages your whole body. It works out your abs, spine, arms, shoulders, and buttocks.

Initial position: Prepare a yoga mat and lie face down, on your stomach.

What to do:

  • Extend your arms and legs. Keep your neck neutral.
  • Keep your torso stationary and lift your arms and legs up toward the ceiling. Try forming a “U” shape with your body.
  • Hold the position for 5 seconds, lower your arms and legs, and go back to the initial position.
  • Repeat 10 times.

Note: Exhale when you lift your arms and legs and inhale when you lower them back down.

8. Upright rows

Upright rows work out your shoulders, back, and arms. Finish this exercise with your elbows above your shoulders, not at or below them.

Initial position: Hold a dumbbell in each hand, palms facing inward, and stand with your feet hip distance apart with knees slightly bent.

What to do:

  • Raise the dumbbells to your shoulders (keep them close to the body!), bending the elbows.
  • Hold for a couple of seconds and lower your hands to the initial position.
  • Repeat 30 times.

Do you know more exercises that are suitable for burning the fat on your arms? What do you think about our exercises? Will you include them in your workout? We want to know everything in the comment section!