Exercises For Flabby Arms

5 Killer Exercises For Flabby Arms (Get Rid Of Bat Wings)

One of my clients came up to me the other day with a worried look on her face. As she started to shake her jiggly arms to show me the problem I already knew she was looking for some exercises for flabby arms.

It’s one of those pain points a lot of my clients seem to have. I’ve never met a woman on this planet who actually like have flabby arms otherwise known as batwings.

Most of the time flabby arms are caused from two reasons…

  1. You don’t have any muscle tone in your arms.
  2. You have excess fat on your arms.

98% of the time these are the main reasons why people, women in particular, have flabby arms.

This is also a huge problem for people who are “skinny fat” who might appear to be thin but they’re really lacking serious muscle tone.

This is why somebody who looks thin can still have a flabby unattractive body. That’s why I’m going to share with you my best exercises to get rid of flabby arms to tone these babies up!

When Exercises For Flabby Arms Isn’t Enough

exercises for flabby arms using weights

If you’re carrying too much excess fat on your arms then all the exercises in the world probably aren’t going to help to tone them up.

The key is going to be eliminating the excess fat on your arms then toning them up.

The best way to get rid of the fat on your arms causing them to be flabby is through dieting.

The exercises below are going to tone those flabby arms but they’re not going to be able to burn off the fat.

Nutrition is going to be the most effective strategy along with the following exercises.

For a complete nutrition and workout system for eliminating those flabby arms check out my Flat Belly Formula system designed to rapidly melt fat off your body.

Then when combined with the exercises below you’ll be able to get rid of those unwanted flabby arms once and for all.

“Josh, I Need Some Exercises For Flabby Arms!”

flabby arms workout

When my former client came up to me it was a little shocking to see the pain in her face as she pled for me to show her what to do about her flabby arms.

I always knew people didn’t like having belly fat and thigh fat, but the flabby arms was kinda of a new one for me.

I told her I was on the case and immediately went to work designing a workout program for her to follow to get rid of those stubborn flabby arms once and for all.

The reason she was so desperate to lose her flabby arms was of her daughter’s upcoming wedding in only a couple short months.

She was wearing a dress with higher sleeves so it was only a short matter of time before she needed to have her arms looking slim and toned.

The good thing about these deadlines is it drives us to take action otherwise it’s all to easy to put these goals on the back burner.

She looked eager and determined when I met up with her a few days later for our first training session back.

It was a hard workout for her I won’t lie, but by the end of it she was more than satisfied with what she had just done.

Along with the nutrition system in my Flat Belly Formula program we were able to help tone her arms up enough so she could feel confident and happy take pictures on her daughter’s wedding day.

She thanked me for helping her overcome this pain point in her life.

Unfortunately, she stopped working out shortly after the wedding probably because the sense of urgency was gone.

As much as I like helping and training people it can be a little frustrating when they give up so easily.

With the following exercises hopefully you’ll be able to use them too to get rid of those flabby arms.

5 Best Exercises For Flabby Arms Workout Video

When I made this video I decided to do it from home just to show you didn’t need to go to the gym to do these simple but highly effective exercises.

That doesn’t mean you can’t do them at the gym, but not having the time to make it there often keeps people from doing the exercises in the first place.

All you’re really going to need is a pair of dumbbells for some of the exercises, which are super inexpensive and you can find them at your local Target.

Find a weight for your dumbbells that will be challenging, but won’t cause your form to suffer.

These exercises aren’t going to tone your flabby arms if your form is all over the place.

For most women I suggest starting off with a pair of 5-8 pound dumbbells. This is typically enough weight to challenge the muscles in your arms while also allowing you to control the dumbbells.

When you’re doing these exercises really focus on the muscle you’re working. This mind body connection is going to help you isolate these specific muscle groups so you can focus on toning them quicker.

Use a slower tempo of 2-3 seconds for the positive and negative phases of the exercises. The positive is usually when you’re lifting the weight against gravity while the negative is when the weight is being lowered.

arm exercises for flabby arms

An example for biceps curls would be to raise the dumbbells up at a pace of 3 seconds to reach the top then slowly lower them back down at a pace of 3 seconds until it reaches the bottom.

A slower more controlled tempo is going to cause your arms to have to work harder with a higher time under tension.

This study by The Journal of Physiology found time under tension to be an important factor with regards to muscle growth.

But don’t worry about getting big and bulky arms from doing these exercises. As long as you’re eating the right foods and lowering your calories then you can only expect your arms to be sleeker, toned and more attractive.

This arms workout is designed to be done with one exercise after the other. Try not to rest long between exercises as we want to create as much demand on your arms as possible.

Use a timer such as the Gymboss to time your intervals with each work set at 30 seconds per exercise. Set the timer to rest for 10 seconds before you would move onto the next exercise.

After you complete all five exercises you can take a 40 second rest before starting it all over again. Just let the time complete another 30/10 set before beginning the next round.

Go for 3-5 rounds total and I’d recommend doing this workout no more than 2-3 times per week.

List Of Exercises To Get Rid Of Flabby Arms

Close Grip Push-ups

close grip pushups

Begin in the all-fours position with your hands and knees on the ground. Place your hands so they’re directly underneath your shoulders. Lift your knees off the ground so you’re now on your hands and toes. Keep your body perfectly straight with your abs tight. Slowly lower yourself to the ground while keeping your elbows in. It should feel like your elbows are scraping your sides. As you nearly reach the ground push yourself back up to the starting position. At the top focus on squeezing your triceps. If this is too difficult to do from your feet then just stay on your knees throughout the movement.

Lunging Kickbacks

lunge kickbacks

Start off in the standing position with the dumbbells at your side. Take a big step forward and bend your front knee just like you would a lunge. Now lean forward with your upper body. Hold this position while you raise up your elbows as you keep them close to your side. Ideally your upper arms will now be parallel to the floor. Raise the dumbbells up towards the sky trying to make a straight line from your shoulder to your hand. Pause and squeeze the back of your arms at the top before lowering back and starting again.

1-Arm Planks

1-arm pushup holds

Start off again in the all fours position with your hands and knees on the ground. Bring yourself up into the pushup position with your hands and toes on the ground. Now take one hand off the ground and placing it on your opposite shoulder. Make sure you keep the arm holding yourself up straight and you’re focusing on squeezing the back of your arm. Hold for 15 seconds per side before switching over to the other side. If you’re unable to hold yourself up then just find a low chair or table about knee heigh to do it on.

Hip Bridge Tricep Extensions

hip bridge tricep extensions

Lay on your back while holding the dumbbells directly straight out over your body. Lift your toes up off the ground so only your heel is on the floor. Raise your hips up off the ground. If you want to go to the next level then lift one leg off the ground. While keeping your elbows in slowly begin to lower the weight down towards the top of your head. Make sure your elbows don’t flare out. Lower your hips with the dumbbells then slowly raise the dumbbells back up to the start position along with your hips.

Chair Dips

chair dips

Find a sturdy chair that won’t break or tip over easily. With your back turned to the chair place your hands on the sides of it. Your knees will now be in a bent position while you’re keeping your arms straight. Squeeze the back of your arms while your at the top. Slowly begin to lower yourself down by bending your elbows. Only go so low you don’t feel any overstraining in your shoulder. Then slowly raise yourself back up to the top where you’ll squeeze your triceps again.


It’s true you’re not going to be able to specifically spot reduce the fat on your arms.

This study by the Journal of Strength and Conditioning Research is just one of many studies proving it’s impossible to get any real results with spot reduction.

This is why it’s important to follow at complete fat burning system like my Flat Belly Formula program so you can melt fat off your entire body the fastest way possible.

Then with these five killer exercises to lose flabby arms you can really start to tone and define them.

Just make sure you don’t wait until the last minute before taking action. The last thing you want to do is only have a short time before you have to get rid of those flabby arms.

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  1. namita banerjee

    August 23, 2011 at 9:02 pm

    how to do exercises for flabby arms?


    • Josh Schlottman

      August 23, 2011 at 9:34 pm

      Hi Namita, be sure to watch the video for all descriptions on the exercises for flabby arms.


  2. Margaret

    March 11, 2015 at 2:25 pm

    I don’t know how or where to start with firming my flabby out of shape arms.

    It has a year and a half since I have exercised at all.
    Please help….


    • Josh Schlottman

      May 12, 2015 at 8:45 pm

      Hi Margaret,

      If you haven’t worked out a while, and you want to get rid of your flabby arms then I’d recommend picking up some dumbbells and doing the exercises on this page. The hardest part is just going to be getting started because it already sounds like you’re mentally defeated since you haven’t worked out in such a long time. But overcoming the mental internal resistance towards lifting weights again will be the hardest part, but if you put in the work and the exercise then you can expect the results to come too.


  3. tammy

    November 18, 2018 at 4:50 pm

    Hi Josh, my name is Tammy. I have rotator cuff issues and arthritic in both knees. If I get on the floor I will definitely need help getting up. I go to PT once a week for my shoulder and knees now. I also have severe arthritis in my lower back and scolosis. Is there any other ways to get rid of flabby arms? I’ve been losing weight, 40 lbs so far. My arms just aren’t showing it. Thanks.


    • Josh Schlottman

      November 25, 2018 at 10:26 am

      Hi Tammy, follow the exercises here on how to get rid of the flabby arms. Also make sure you’re following a proper diet focusing on fat loss. Congrats on losing the 40 pounds and keep going!


  4. Suzy

    November 25, 2018 at 12:02 am

    please tell me how can i get rid of my flabby arms and I seriously want to lose it.. i don’t know why but my arms r getting fatter day by day …please help me!! i want to get rid of these flabby arms…. please


    • Josh Schlottman

      November 25, 2018 at 10:27 am

      Hi Suzy, follow the exercises here and also be sure to implement a rapid fat loss diet like the one in The Flat Belly Formula.


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