20 Exercises That Melt Upper Arm Fat Fast

Burning arm fat can be a tricky process. When it comes to losing fat, especially in the upper arm area, it is all about persistence, proper nutrition, and effective exercises. If you want to replace arm fat with muscle mass, below are 20 exercises to help you do so.

20 Exercises to Help You Lose Upper Arm Fat.

  1. Hammer Curl.

Begin by keeping the torso upright, the arms straight and the knees slightly bent. Take dumbbells in each hand and begin lifting them up, at a 90-degree angle, thus affecting the pectoral area. Make sure your biceps are contracting and then slowly return to initial position. Do 10 reps with regular weight, or 15-20 reps with lighter weight.

  1. Triceps Dips.

For this exercise, use a bench, chair or a table for support. Place hands on the chosen surface and keep the arms straight at all times. Lower your body as far as it goes, but don’t push yourself beyond your ability. Push back up to initial posture. Repeat 10-15 times.

  1. Push-Ups.

Start by lying on your stomach and place hands beneath each shoulder. If you are a beginner, do push-ups while supported on the knees. For a standard push-up, push off the ground, engage the abs and keep the back straight. Slowly return to initial position, making sure not to bend the back inwards. Do 15-20 reps.

  1. Sit-up Pullovers.

Lie on your back and keep the knees bent. Take a light dumbbell and hold it on your chest. Begin lifting the upper body until the hands are engaged, and then roll back to the opposite side to come back into your original position. Do a total of 20 reps.

  1. Cross-body Curls.

Begin standing up, holding a dumbbell in each hand. Keep arms by your sides and slowly curl each dumbbell until it slightly touches the opposite pectoral. Hold posture for 1- seconds and repeat on the other arm. Do a total of 10 reps.

  1. Triceps Kickback.

Start with your knees bent and lean at a 45-degree angle. Bring the dumbbells to each side, straighten one arm to the back and squeeze. Return to initial position and switch sides. Do a total of 20 reps, 10 on each side.

  1. Bicep Curl Exercises.

Sit on a firm chair or bench. Take a dumbbell in each hand and lift the dumbbells until they come close to the shoulder. Keep the palms facing inwards. Pause for a second and return to initial position. Switch sides and do a total of 10 reps.

  1. Side Plank.

Start by lying down on a mat, and place forearm beneath the shoulder. Keep the upper leg supporting over the lower leg. Lift the body upwards, supporting on your elbow, forearm, and foot. Hold posture for 30-60 seconds, and switch sides.

  1. Medicine Ball Push-up.

Keep knees on the ground, and place a medicine ball under one hand. With elbows bent, lower the torso to the floor. Reach a 90-degree angle with the arm and then, return to original posture. Do the exercise for 30 seconds, and take 15 seconds of rest. Switch sides and repeat.

  1. Dumbbell Press.

Stand straight, keep the feet at shoulder-width and your knees mildly bent. Take one dumbbell and hold with both hands in front of your chest. Raise the arms, reaching the dumbbell over your head. Hold posture for a second, and then return to your original posture. Do a total of 10 reps or 15-20 reps with lighter dumbbell.

  1. Around-the-world Exercise.

Stand straight, keep the feet at shoulder-width and your knees mildly bent. Take one dumbbell and hold with both hands in front of your chest.  Begin rotating the dumbbell to the side, the back and the side of your head. Keep the dumbbell vertical, horizontal, and then vertical again. Do a total of 20 reps, 10 on each side.

  1. Front to Lateral Raise.

Kneel on the floor and take two dumbbells by each side. While keeping the core tight, raise the dumbbells in your front. Swing both arms to the sides, keeping them parallel to the floor. Do a total of 10-15 reps.

  1. Dumbbell Side-Plank.

Start by lying down on a mat, and place forearm beneath the shoulder. Keep the upper leg supporting over the lower leg. Use the opposite arm and support the dumbbell against the upper leg. Lift your body, supporting on the elbow, forearm, and feet. Hold 30-60 seconds, and then switch sides and repeat.

  1. Overhead Triceps Stretch.

Keeping the feel at shoulder-width, take a dumbbell and slowly lower it until you brush the neck area. Hold posture for a second and then return to initial posture. Do a total of 10-15 reps.

  1. Delt Fly.

Lean forward with the torso at a 45-degree angle. Take a dumbbell in each hand, facing the palms inwards. Raise the dumbbells, until your arms are parallel to the floor, and then return to initial posture. Do a total of 15-20 reps.

  1. Upright Row Exercises.

Stand up, keeping the back straight and the feet at shoulder-width. Take dumbbells in each hand, facing palms outwards. Raise each dumbbell to the armpits, hold for a second and return to original posture. Do a total of 10-15 reps.

  1. Zottman Curl.

Keep the torso upright, and take a dumbbell in each hand, with your arms by your side. Lift the weights upwards, rotating the hands to an overhand grip. Lock the elbows as lifting, then rotate once more as returning to initial posture. Do a total of 10-15 reps.

  1. Squat with Curl.

Keep your arms by your sides and take one dumbbell in each hand. Lower into a squat position. Returning to your original posture, curl dumbbell in the direction of your shoulders. Do a total of 10-15 reps.

  1. Isometric Biceps Hold.

Take a dumbbell in each hand, keeping the arms at your sides. Curl dumbbells in the direction of your shoulders and hold posture for 30-45 seconds. Do more reps if you can.

  1. Triceps Hold.

Take a dumbbell in each hand, holding a dumbbell with both hands overhead. Lower dumbbell behind your head, at a 90-degree angle. Hold posture for five seconds and slowly return to initial posture. Do 5-10 reps with medium weight, or 10-15 reps with heavier dumbbells.

Source: www.powerofpositivity.com

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