Arm Workout For Women: 23 Exercises to Get Rid of Flabby Arms

You know what’s more annoying than having belly and back fat? Having flabby arms!. This article will give you workouts to do at home to get rid of them. You can use weights or no equipment at all. Not only flabby arms feel weird but they also don’t look nice especially when they finally sag and make us look like we have bat wings! Yikes! It’s also hard to accept that some friends and family would not only tease you for those arms but also play with it too! They really like the jiggling but we definitely don’t!

The only way to get the flab out is to get serious with our diet and exercise routine. As with everything, most fat loss routines start with a good diet but how about when it comes to making the muscles firm? We have exercise to answer that and we’ve compiled the 13 best exercises to finally get rid of those pesky flabby arms.

If you are in the process of toning your arms and getting rid of the flab, the following exercises will help you tremendously to get the desired toned arms you have been waiting for. Some are simple, while others are slightly complicated but each one of them will help you get rid of the excess fat.

Pilates boxing

Pilates boxing which is otherwise called Piloxing mainly combines techniques of pilates, boxing with a dash of dance if you are feeling adventurous. Pilates help in strengthening the body and boxing is a martial art that is a great form of exercise to burn fat and tone muscles. This exercise gives your arms and upper body a good workout and very much helps in toning.

How to do it:

  • Stand with your feet apart, bend your knees and move forward from your waist
  • While keeping your elbows up and steady, box with your right hand forward
  • Make sure you are clenching your abs while doing the motion
  • Box on each side several times (can go up to 20)

Triceps swing

The main focus of this exercise is on the arms. With a set of weights, this exercise helps in toning the arms. The technique is simple and after a few workout sessions, you will see visibly toned arms.  If you want to focus on your triceps, this is a very good exercise for you.

How to do it:

  • Lie on your back with your feet on the floor
  • Bend both your knees
  • Carry a 5 lb dumbbell (or less) in each hand
  • Keep them a few inches off the floor
  • Keep your arms straight and raise your right arm over your chest while the left one is above your head
  • Lower the arm and repeat the steps
  • Do it 15 times with your right arm and then switch sides
  • Do 2-3 sets to see positive results

Bent over reverse fly

This exercise tests your stamina as you engage the muscles at the back of your shoulders. Since you are not standing straight in this exercise, it is challenging but a great one to tone the muscles of your arms. It is one of the tougher exercises but if done correctly, produces great results in shorter time.

How to do it

  • Bend your knees a little bit and move the elbows with an outward motion (dumbbells in your hands)
  • This motion will stretch your arms to form a straight line
  • Your palms should be facing your body at all times
  • Bring them down and repeat 9-12 times

Arnold shoulder press

It is a great exercise for the entire shoulder muscles. This exercise hits both the front and side heads of your deltoid muscles. This exercise essentially helps in muscle building. It is a variation of the original shoulder press and is named after the actor and politician, Arnold Schwarzenegger.

How to do it

  • Sit on an exercise bench with a back rest
  • Warm up with 2 to 3 sets right before the actual exercise
  • Hold the dumbbells in front of you above your chest with your palms facing your body
  • Your elbows should be slightly bent
  • Make sure that the dumbbells are above your head and rotate it
  • Continue lifting the dumbbells and make sure that your arms are extended above. Make sure your arms are straight.
  • Pause and then lower them to the original position by rotating your palms inward
  • Repeat 10 to 12 times
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Field goal post

This form of exercise targets your entire arm. Using weights helps straighten your upper body. This exercise is one of the easiest to accomplish and will give you great results if done regularly.

How to do it

  • Bring your elbows up to just below your shoulder with a dumbbell in each hand
  • Open your arms wide stretching them back to active your shoulder blades
  • Now, bring your forearms down. Make sure they are parallel to the ground and then raise the arms stretching them again
  • Close them right in front of your face
  • Repeat 10-15 times while keeping your elbows up

Shoulder cycles

The shoulder joint has a greater range of moving capability than any other joint in your body. This exercise tests just that. It improves core strength and ability. The upper body motion fires the muscles which strengthen the abdominal and back muscles. This form of exercise is great for people who exclusively want to strengthen their upper bodies.

How to do it

  • Stand with your feet slightly apart
  • Hold a light weight in each hand close to your sides
  • Raise your arms in front of you so they’re parallel to the floor
  • Open your arms out to the sides so they are almost at an 180-degree angle
  • Lower your arms down to the start
  • Complete 6-8 cycles and switch directions

Triceps kick back

It is a good triceps workout which helps tone the arms. This exercise assists the chest in every pushing movement. If done correctly, this is an extremely effective way of toning your upper body.

How to do it

  • Kneel with one foot on the ground. Ensure that the other leg is behind you
  • Holding the weight in your hand, begin by your sides then proceed to kick it behind you
  • Stay straight and let the triceps do all the work

Teapot rows

Teapot rows mainly target your biceps and triceps. It helps get rid of the love handles. It tones up your arms and strengthens your back muscles as well.

How to do it

  • Keep your legs apart slightly (hip wide would do the trick)
  • You can keep one hand on your hip while the other holds the weight
  • Lean over to the side of your weight while ensuring you do not bend your back. This step will ensure that you work the love handles when you bend towards the weight
  • Carry out the sets 10-15 times before switching to the other hand
  • Repeat 12-15 times for 3 sets for best results

Scorpion pushup –

The scorpion pushup is for your glutes and hips. It requires core engagement throughout the pushup. The scorpion pushup is one of the many pushups that leads to a solid upper body along with other types such as spider, split etc. It will help you achieve a strong, slick upper body.

How to do it

  • Lie on your stomach
  • Make sure your arms are outstretched and feet on the ground
  • Kick your right foot toward your left arm
  • Repeat 5 times before switching
  • Now, kick your left foot toward your right arm
  • Do 3-4 sets to see results

Cable chest fly

It is a very effective chest exercise. It is ideal for a well toned upper body. A good chest exercise can shape up your body parts such as biceps, triceps, shoulder, abdomen etc.

How to do it

  • Set the cable machine for yourself
  • Make sure that the pulleys are at the top of your machine
  • Select a weight and once you are ready, stand straight, lean forward and hold both handles
  • Keep your feet together or a few inches apart based on your preference
  • Bend your arms slightly and squeeze both handles together. Use your upper body and pause for 4-5 seconds
  • Slowly bring your arms back to the start position
  • Repeat this for 3 sets and rest for up to a minute in between the sets.

Mountain Climber

This exercise mainly targets the core but it gets your arms tense specially because they’re in a static position. This effectively tenses the arms and effectively works it to burn the fat.

How to do it:

  • Get to the start of a push-up. Your neck, back, butt, and legs must trace a straight line. Spine must always be neutral.
  • Tighten your core and butt.
  • Lift one foot off the ground and drive the knee towards your chest. Tap the ground with the foot and go back to starting position.
  • Do the same with other leg.
  • Repeat as many as possible in under 10 minutes. If the form starts to break, stop.

The Push-up

This exercise has been a staple for decades and with good reason. This workout not only helps you develop a good chest but it also gives your arms a tough workout that makes sure your arms get firmer the more you do it. It’s simple and effective.

How to do it:

  • Get to push-up position, hands wider than shoulder width.
  • Tighten your core and butt then perform one strict push up.
  • Rinse and repeat.

Tricep Push-up

Similar to how the standard push-up is done except the focus is the triceps. The difference is the wideness of the hand position. You want to do this exercise a lot because the tricep area is where the flab is usually located in. Tightening the triceps would definitely help make it seem like the flab is smaller.

How to do it:

  • Get to pushup position, hands only shoulder width.
  • Tighten your core and butt then perform one strict push up.
  • Make sure your elbows are as close to your side as possible.
  • Rinse and repeat.

Bicep curls

Perhaps one of the most popular exercises in the gym, the bicep curl simply works the arms in a way that focuses on making it bigger and stronger. Simple enough to do with relatively simple and light equipment. All you’ll need would be a dumbbell or a resistance band.

How to do it:

  • Go to starting position: stand straight with a dumbbell in each hand to your sides. Lock your elbows to your sides while you rotate your palms so that they are facing forward.
  • While keeping the upper arms static, breathe out and curl the dumbbell while contracting your biceps.
  • Raise the weight to shoulder level and hold the position for a short pause.
  • Breathe in and slowly lower the dumbbells to starting position.
  • Rinse and repeat.

Spider Push-Ups

Another popular variant of the push-up, this exercise aims to do some decent leg and ab work at the same time. The imbalance this exercise will bring will definitely make your arms work twice as hard as it simultaneously tries to hold the static position and at the same time maintain equilibrium.

How to do it:

  • Start with the standard push-up stance.
  • As you do a normal push-up, lift on leg off the floor, swing it to the right side, bending the knee.
  • Try to touch the elbow with the knee or as close as possible.
  • Reverse the motion then push upwards to first position.
  • Repeat with the other leg.
  • Do 5 per leg per set. The key here is to keep the core and butt tight.

The One Leg Push-Up

This is simply a one-leg version of the standard push-up. Similar to how the spiderman push-up works but this only requires one leg to be lifted off the ground while the exercise is done.

How to do it:

  • Get to push-up position, hands shoulder width.
  • Lift one leg up without over extending it towards your back. Keep it straight.
  • Tighten your core and butt then perform one strict push up.
  • Do 5 times per leg. Rest 30 seconds per set.

Tricep Dips

As funny as the name implies, this exercise is anything but. Considered as one of the best ways to work your arms, dips are known to challenge your core stability while requiring your arms to lift and lower your bodyweight in a slow and controlled manner.

How to do it:

  • While your butt is in front of a chair or table, place the hands shoulder-width apart. The legs must be bent on the floor, hip-width with the back comfortably close to the chair or table.
  • Straighten out the arms while keeping the elbows slightly bent.
  • Slowly bend the elbows and lower your body towards the floor until the arms are about at a 90 degree angle.
  • Press with your arms back up to starting position.


A simple exercise, this focuses on core strength but your arms will be one of the muscles greatly challenged by this exercise.

How to do it:

  • Get to the push-up position.
  • Lower your elbows perpendicular to your shoulders.
  • Tighten your core, butt, and ensure a neutral spine.
  • Get at least 30 seconds per plank set.

Bent over rows

One of the popular choices for a great whole body exercise, bent over rows puts emphasis on upper body strength. The arms are challenged by either a dumbbell or kettlebell and this works wonders for those who want to have muscle in their flabby arm.s

How to do it:

  • Start with both feet shoulder-width apart.
  • Bend the knees while hinging the upper body from the hips. The butt has to be way behind.
  • Hands must be straight under shoulders.
  • Bend the elbows back while lifting the dumbbell or kettlebell towards the sides of the chest.
  • Slowly lower the weights back to starting position.
  • Rinse and repeat.

Dumbbell/Kettlebell Presses

Among the many free weight, pressing remains to be one of the best ways to strengthen not just the arms but also the upper body as a whole. Pressing a weight overhead requires great muscle control and balance, something that can be used to grow the arm muscles and burn the fat in your arms.

How to do it:

  • Get a dumbbell or a kettlebell you can comfortably press.
  • With a dumbbell or kettlebell at shoulder level, (kettlebells are in the rack position) slowly raise the weight overhead.
  • You may choose to move the weight to your side first if that’s where you’re comfortable with.
  • After pressing it straight up, lock the elbows in and pause briefly.
  • Slowly reverse the movement back to starting position.
  • You can choose to use two bells at a time if you can.

Kettlebell Swings


One of the most popular kettlebell exercises, this is a whole body exercise that focuses mainly on maintaining strict focus on posture while swinging a kettlebell from behind the back all the way to chest level. This exercise will demand grip strength as well as overall arm strength when it comes to holding the kettlebell in place and keeping it from flinging away from you.

How to do it:

  • Grab a kettlebell with both hands.
  • Bend at the creases of your hips while keeping your back neutral from the neck down.
  • Then pull the kettlebell towards you and hike it back between your legs. Again, neutral spine.
  • Use your glutes and legs to swing the kettlebell back up to chest level. The spine must not overextend. Arms must not exert too much strength save for grip. Power will come from the legs.
  • Rinse and repeat until you feel fatigue coming in.

Archer Row

This workout puts much emphasis on upper body strength. The fact that it’s a dumbbell-lifting exercise ensures your arms will definitely be challenged which would translate to muscle growth therefore burning the fat in your arms.

How to do it:

  • Grab a dumbbell that is not too light or too heavy.
  • Go into the pushup position. Maintain the straight line from neck to ankle.
  • Tighten your core and your butt.
  • Spread your feet until they are slightly wider than hip-width.
  • Turn your feet and have them both point to one direction.
  • With your free palm flat on the floor, perform a row with the hand with the dumbbell.
  • Do this slowly but consistently. Don’t over twist. If the form starts to sag, drop the dumbbell and stop.


Probably the polar opposite of the push-up, the chin-up (not to be confused with the pull-up) utilizes the biceps to lift the whole body from a hanging position.

How to do it:

  • For the starting position: Grab the bar with the palms facing you. The grip must be closer than shoulder width.
  • Keep your upper body as straight as possible and stick your chest out.
  • As you exhale, pull yourself up until the head is near or at the same level of the bar. Only use the biceps when you pull. Don’t jump or use any kicks to get a boost.
  • Keep the elbows close to your body. Make sure the only muscles that move are you biceps as much as possible.
  • Slowly lower yourself back starting position. Inhale as you perform this.

Time to get those toned arms?

You are free to try any of the following exercises. It would be better if you can do at least one or two of them on a daily basis to make sure your flabby arms will disappear faster. These exercises, though aimed to build strong and lean arms, would also develop certain parts of your body as well. Done correctly and consistently, you would definitely find yourself with not just a sexier pair of arms but a sexier body overall.

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