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Arm Exercises for Women to Tone Muscle Fast at Home

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<article> <section> <p>As we age, the weight in our bodies starts to shift around. Fat can be stored in many different areas of the body, and it varies based on your genetics and your hormones. Women face one particular problem area that men generally don’t: the arms.</p> <p>To tone the arms, we’ll hit each of the three main muscle groups—biceps, triceps, and shoulders—with targeted exercises in addition to moves that work the arms as a whole. Keep reading, and we’ll show you the arm exercises for women you need to get the job done!</p> <p>What’s more? You don’t have to stand in front of a gym mirror doing bicep curls for hours to get the arms you want. Your gym is anywhere you’ve got a few feet to stretch out, so get creative!</p> <p>First, let’s learn a little more about one of the most stubborn problems women have with their arms: <i>bat wings</i>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/push-ups-mom-daughter-concrete-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/push-ups-mom-daughter-concrete-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/push-ups-mom-daughter-concrete-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/push-ups-mom-daughter-concrete-LR-0194.jpg" class="img-fluid" alt="push-ups-mom-daughter"> </picture> <header>What Exercises Get Rid of Bat Wing Arms?</header> <p>As we age, our muscle mass starts to decline. This process—known as <i>sarcopenia</i>—begins in the thirties and accelerates as we reach our <a target="_blank" href="https://www.warriormade.com/content/exercise/fit-after-40-no-sweat-try-these-4-simple-exercises" rel="noreferrer">forties</a> and beyond <sup>1</sup>. Muscle mass plays a huge role in how we burn and store fat. The more muscle we have, the quicker we burn fat. Unfortunately, the opposite is also true.</p> <p>Where we gain fat largely depends on genetics. However, women and men tend to store fat differently. Men accumulate it in the middle region while women store it in the thighs, buttocks, and—you guessed it—the arms. </p> <p>Some people call this excess fat in the upper arms <i>bat wings</i> <sup>2</sup>. Because our arms are so visible, they tend to be one of those areas we can’t help but obsess over.</p> <p>The bad news is that we can’t target where we lose fat—it just doesn’t work that way. But we can do arm exercises to strengthen and tone the muscles. As we shed those pounds, the muscles we reveal are sleek and strong.</p> <p>For bat wings, focus on the triceps, the muscles on the back of the arms. First try…</p> <div class="sub-head">Tricep Dips</div> <p>Dips work the triceps, shoulders, and chest. They hit the triceps from a unique angle, making them a great addition to your repertoire!</p> <p>You can make this move easier by placing your feet closer to the couch to decrease tension. If you want more of a challenge, put your feet up on another raised surface and dip between the two.</p> <p><i>Try this workout:</i> Make it an interval workout! Do 20 seconds of dips followed by 10 seconds of rest. Repeat for ten cycles to get the perfect five-minute pump. </p> <p>Next is...</p> <div class="sub-head">Up Down Dogs</div> <p>This exercise builds on downward dog, the classic yoga pose. It’s great for the shoulders and gives a nice stretch along the back side of the body. But the real key is how you hit the triceps as you lower yourself down.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-up-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-up-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-up-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-up-LR-0194.jpg" class="img-fluid" alt="up-down-dog"> </picture> </div> </div> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-down-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-down-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-down-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dog-down-LR-0194.jpg" class="img-fluid" alt="up-down-dogs"> </picture> </div> </div> <p>If this move is a little tough for you at first, place your hands on a chair to begin rather than the floor. </p> <p>There are also advanced variations of this move: the <i>Hindu pushup</i> and the <i>dive bomber pushup</i>. The Hindu pushup emphasizes the triceps while the dive bomber adds more of a bicep workout.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/up-down-dog-tyler-down-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/up-down-dog-tyler-down-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/up-down-dog-tyler-down-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/up-down-dog-tyler-down-LR-0194.jpg" class="img-fluid" alt="up-down-dog"> </picture> </div> </div> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dogs-down-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dogs-down-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dogs-down-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-up-down-dogs-down-LR-0194.jpg" class="img-fluid" alt="up-down-dogs"> </picture> </div> </div> <i>Try this workout:</i> Put it in a <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-circuit-training-and-is-it-right-for-you" rel="noreferrer">circuit</a>! Pick three exercises and do one set of 10 to 15 reps each, including up down dogs. Repeat this cycle three times. </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Is the Best Workout for Women’s Arms?</header> <p>Now that we’ve covered bat wings, let’s learn three moves to strengthen and tone your arms and how you can use them in a workout. </p> <div class="sub-head">Pushups</div> <p>Chances are you’re familiar with the classic <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups" rel="noreferrer">pushup</a>. It’s a popular fitness move for training the triceps, shoulders, and chest. We recommend that you place your hands just inside shoulder-width to activate the lats and triceps.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-up-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-up-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-up-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-up-LR-0194.jpg" class="img-fluid" alt="push-up"> </picture> </div> </div> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-down-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-down-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-down-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-push-up-down-LR-0194.jpg" class="img-fluid" alt="push-up"> </picture> </div> </div> <p>If you’re struggling at first, do a modified version: the <i>kneeling pushup</i>. Rather than come up all the way on your toes, support your weight on your knees. </p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/knee-push-up-tyler-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/knee-push-up-tyler-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/knee-push-up-tyler-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/knee-push-up-tyler-LR-0194.jpg" class="img-fluid" alt="knee-push-up"> </picture> </div> </div> <p>Want a challenge? The explosive pushup boosts arm strength even more as you use your arms to explode off of the ground at the top of the move. You can also try putting your feet up on a couch or chair to shift the focus more to your biceps.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chair-push-up-tyler-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chair-push-up-tyler-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chair-push-up-tyler-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/chair-push-up-tyler-LR-0194.jpg" class="img-fluid" alt="chair-push-up"> </picture> </div> </div> <p><i>Try this workout:</i> Challenge yourself to do 10 reps of pushups every day for one week. As you build strength, do a few more each day, and watch your arm muscles get noticeably toned!</p> <div class="sub-head">Planks</div> <p>Another popular move, <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">planks</a> are tough but well worth the challenge. They’re an incredible compound exercise that hits the triceps, shoulders, core, and more. To ensure you’re getting a great arm workout, activate your arms as though you’re pulling them toward your torso—just don’t actually do it. </p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/plank-tyler-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/plank-tyler-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/plank-tyler-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/plank-tyler-LR-0194.jpg" class="img-fluid" alt="plank"> </picture> </div> </div> <p>Beginners can try the <i>kneeling plank</i> first by propping themselves up on their knees rather than the toes.</p> <p>Challenge yourself with the <i>reverse plank</i> by turning to face the ceiling. This move is great for the shoulders as they have to work hard to keep you up.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/reverse-plank-tyler-0194.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/reverse-plank-tyler-0194.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/reverse-plank-tyler-0194.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/reverse-plank-tyler-LR-0194.jpg" class="img-fluid" alt="reverse-plank"> </picture> </div> </div> <p><i>Try this workout:</i> Planks are a great daily move. Try doing a 30-second plank first thing in the morning and before you go to bed at night.</p> <div class="sub-head">Reverse Fly</div> <p>These are often done as a weighted move, but you can also get great results with just your body weight! They target the rear delts—the back part of the shoulder—and the lats. Keep an active stance with most of your weight on the heels, and make sure you aren’t swinging your arms to get momentum.</p> <p>If you do have access to weights, adding a dumbbell can make this move a little more challenging. If not, try this: make fists with your hands and point your thumbs away from your body. You should feel the muscles in your arms working harder!</p> <p><i>Try this workout:</i> The reverse fly is another great move to do as part of a circuit. Do three sets of 10 to 15 reps of this and three other moves.</p> <p>If toned arms are your goal, any of these exercises will help you along the way!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Can I Tone My Arms Fast?</header> <p>Abs are made in the kitchen but so are all of your muscles. Fat loss only happens when we’re in a <i>calorie deficit</i>, meaning we burn more calories than we eat. If reducing fat in your arms is the goal, the only way is to <a target="_blank" href="https://www.warriormade.com/content/exercise/best-way-to-lose-weight/" rel="noreferrer">lose weight</a>.</p> <p>Find a diet plan that works for you. We highly recommend the ketogenic diet as an effective, scientifically-backed program to lose weight. In fact, it works so well that we’ve shared a free 14-day diet plan to help you kickstart your keto lifestyle. Check it out <a target="_blank" href="https://www.warriormade.com/content/diet/14-day-keto-diet-plan-and-menu/" rel="noreferrer">here</a>!</p> <p>In addition to diet is, of course, fitness. You don’t need to exercise every single day for hours. Just commit to doing a short workout three or four days per week or choosing an exercise or two that you can do every day. </p> <p>For instance, try an interval workout with planks, pushups, and up down dogs. Do a plank for 20 seconds, then take a 10 second rest. Then do the same for pushups and up down dogs. For a six-minute workout, repeat this cycle four times. </p> <p>You can also do a daily routine. Start your day with 20 tricep dips and end the day with 20 reverse flies. As you get stronger, do a few more each day.</p> <p>Whatever you do, just stay active, and you’ll be sure to see results!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Wrapping Up</header> <p>If you want to emulate Michelle Obama’s arms (goals!) or just get a little more toned, a consistent plan of diet and fitness is crucial. Choose some of the exercises we’ve shown you here, or take a look around the <a target="_blank" href="https://warriormade.com/" rel="noreferrer">Warrior Made</a> website to find your arm inspiration. </p> <p>We’ve made it extra easy by sharing exercises that you can do from the comfort of your own <a target="_blank" href="https://www.warriormade.com/content/exercise/no-gym-body-transformation-with-home-exercises/" rel="noreferrer">home</a>. You can even do them <i>while you’re watching TV</i>! </p> <p>And if you need a little extra motivation, the Warrior Made <a target="_blank" href="https://www.warriormade.com/products/warrior-made/" rel="noreferrer">Tribe</a> is here for you. Join for the exercise and nutrition plans, and stay for the support of our huge online community of folks on fitness journeys just like you!</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/" rel="noreferrer">Sarcopenia in older adults</a></li> <li><a target="_blank" href="https://www.healthline.com/health/fitness-exercise/how-to-get-rid-of-bat-wings#next-steps" rel="noreferrer">How to Get Rid of Bat Wings: 7 Arm Exercises for Strength</a></li> </ol> </section> </article>

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