A proper arm workout to get rid of arm flab involves burning fat on your arms through burning more calories than you consume and toning your arm muscles through exercise.

Before we get to the arm workouts, it’s important to understand that you should not ignore your diet and focus on working out alone… this will prolong getting rid of the fat around your arms. If you are looking for faster results, be prepared to eat fewer calories than usual.

The following exercises are going to give you an arm workout that focusses on different angles of your arm to target different parts of your arm. We are going to use dumbbells in this workout to add weight and speed up the fat-burning process.

The weights of the dumbbell must be heavy enough to get your arms tired by the 10th rep.

Equipment needed:

  • Dumbbells
  • Yoga mat (optional)

Without delay, grab your set of dumbbells and start the 15-minute toned arm workout that will finally help you get rid of those flabby arms. Tone your triceps and biceps with this arm workout for flabby arms. (Related: 4 Minute Fat Blasting Kettlebell Workout).

15-Minute Toned Arm Workout To Get Rid Of Flabby Arms

Single Arm Dumbbell Overhead Press


The single-arm dumbbell overhead press gives you a more intense workout than using two arms at the same time. It engages your core and strengthens your shoulders.

This workout can also be performed sitting on a bench.

  1. Stand with your feet hip-distance apart. Hold one dumbbell with your right hand and raise it up to your shoulder by bending your elbow.
  2. Rotate your wrists so that your palms face forward and push the dumbbell upward overhead.
  3. Lower the dumbbell slowly to your shoulder position. This is one rep.
  4. Do 2 sets of 10 reps and repeat with your left hand.

Triceps Extension

  1. Stand with your feet hip-distance apart, knees slightly bent, and hold one dumbbell with your two hands in front of you.
  2. Raise the dumbbell up overhead and keep your arms straight and next to your ears.
  3. Bring the dumbbell down behind your back by bending your elbows. Keep your biceps stable and close to your ears. Engage your abdomen to keep your body stable.
  4. Raise your arms again and straighten them overhead. This is one rep.
  5. Do 3 sets of 8 reps.

Triceps Kickbacks

  1. Hold a dumbbell in your right hand and stand with your feet hip-distance apart.
  2. Hinge forward your torso and bend your elbow next to your hip with your palms facing your body.
  3. Extend your arm backward raising the dumbbell behind you.
  4. Bend your elbow again and bring the dumbbell back next to your thighs. This is one rep.
  5. Do 2 sets of 10 reps and repeat with your left hand.

Related: 8 Dumbbell Exercises to Burn Fat and Build Muscle

Dumbbell Side Raise

  1. Stand up straight facing forward, holding a dumbbell in each hand next to your body with the palms of your hands facing your body.
  2. Keeping your arms straight, slowly lift the weights out to your side bringing your arms up to shoulder-level and parallel to the floor.
  3. Bring the weights down slowly next to the side of your body. This is one rep.
  4. Do 2 sets of 10 reps.

Dumbbell Pushups


Don’t be turned off by this workout if you can’t do push-ups as it can be done in two variations.

If push-ups are hard for you, all you have to do is modify the push-up by having your knees on the floor and feet lifted up.

  1. Hold the dumbbells on each hand a little wider than shoulder-width apart and get on a push-up position.
  2. Lower your torso to the floor by bending your elbows but not touching the floor.
  3. Push your body up and then row the dumbbell on one hand by lifting it up to the side of your body.
  4. Lower the dumbbell to the floor and repeat the row with the other hand. This is one rep.
  5. Do 2 sets of 8 reps.

1-Minute Cardio Workout


Burn more calories with a 60-second cardio workout. After all, getting rid of arm fat involves burning calories.

  1. Start from a squat position and place your hands behind your head.
  2. With force, jump high and release your hands to the air.
  3. Do this for 60 seconds.

Your heart will be racing after this which will help you burn more calories.

Final Thoughts

These workouts are not only going to help you lose arm fat and flabby arms, but they are also going to help you build upper body strength. This is intense arm workout and you will see your arms getting toned over time. Say good-bye to flabby arms.

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