Whats more annoying than having belly and belly fat? Having flabby arms!. This article will give you exercises to get rid of flabby arms and that too at your home.

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!

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

Also check out our complete guide to Reduce Belly Fats.

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 fat.


Exercises to get Rid of Flabby Arms

 Pilates Boxing 

Pilates boxing - Piloxing

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 body workout and very much helps in toning.

How to do:

  • 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 (go up to 20).


 Triceps Swing 

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:

  • Lie on your back with your feet on the floor.
  • Bend both your knees
  • Carry a 5 lb dumbbell in each hand.
  • Keep them a few inches off the floor
  • Keep your arms over 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 

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 exercise but if done correctly, produces great results in shorter time.

How to do:

  • 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 palm should be facing your body at all times.
  • Bring them down and repeat 9-12 times.


 Arnold Shoulder Press 

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 muscles building. It is variation of the original shoulder press and is named after the actor and politician, Arnold Schwarzenegger.

How to do:

  • Sit on an exercise bench with a back rest
  • Warm up with 2 to 3 sets 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 inwards
  • Repeat to 10-12 times.


 Field Goal Post 

field goal chest

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

How to do:

  • 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 wide stretching 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 

shoulder cycle

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:

  • 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 are parallel to the floor.
  • Open your arms out to the sides so they are almost at a 180-degree angle.
  • Complete 6-8 cycles and switch directions.


 Triceps kick back 

trick 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:

  • 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.
  • Stay straight and let the triceps do all the work.


 Teapot rows 

Teapot rows        

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

How to do:

  • Keep your legs apart slightly.
  • 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 sets 10-15 times before switching to the other hand
  • Repeat 12-5 times for 3 sets for best results.


 Scorpion Push up 

scorpion push ups

The scorpion push up is for your gluts and hips. It requires core engagement throughout the push up. The scorpion push up is one of the many push ups 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:

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


 Cable Chest Fly 

cable chest fly

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

How to do:

  • 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 sec.
  • 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.




Probably the polar opposite of the push up the chin up utilizes the biceps to lift the whole body from a hanging position.

How to do:

  • 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 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.

Also read Dr Khurram’s Weight Loss Guide to get some great weight loss results.

So these were some of the most effective and result oriented exercises that can really help toning your arms. If you found this article informative then don’t forget to share it with your friends and dropping a comment.

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Anila Shah

Meet Anila Shah, She is creative, full of ideas and likes to write on Beauty, Arts, Home, Food, culture and much more.
Her passion is to bring positive change through her ideas and creativity.
Last but not the least, she is also an Admin of Ladiestan.pk Facebook Group.


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