If you're googling "how to lose arm fat," I'm sorry to say that unfortunately, you can't spot-reduce fat in your arms or from any one area of your body. There are no magical arm exercises to lose arm fat, and doing arm workouts alone won't work. You need to lower your overall body fat percentage.
Experts agree. "While working out a particular area is beneficial for the muscles, this doesn't translate to targeted fat loss. Instead, it naturally comes off the whole body during exercise," Amanda Russell, an ACE-certified personal trainer for Valeo Fit, told POPSUGAR.
If you want your arms to look leaner, you need to create a balanced exercise routine to lose overall fat that's equal parts cardio and strength training. For cardio, instead of endless hours on the treadmill, high-intensity interval training workouts (HIIT) are particularly effective for fat burning. As a bonus, they take less time. Combine HIIT workouts with the strength-training moves listed here that Russell recommends to help build stronger arm muscles. So as you lose body fat, you'll reveal your toned, sculpted arms.
Biceps curls are one of the most effective toning exercises you can do with some simple dumbbells, Russell told POPSUGAR. "Make sure to keep your elbows tight to your sides and your arms curling in front of you, not to the sides," she said.
How to do biceps curls:
The push-up is a classic move that will never lose its reputation for toning your arms. "For a modification, you can start with arms shoulder-width apart and knees on the floor, and then proceed through the movement the same way," Russell said.
How to do push-ups:
Tricep kickbacks are another exercise Russell recommends to tone that area on the back of your arms. "Keep your elbows at your sides through the whole movement," she said.
How to do triceps kickbacks:
"To efficiently tone your arms, your workout should include multi-joint movements recruiting large muscles and maximizing your caloric burn," Audrey Handelsman, an ACSM- and ACE-certified personal trainer in Austin, TX, told POPSUGAR. This includes overhead shoulder presses with dumbbells.
How to do overhead shoulder presses:
When you're feeling stronger, try mastering pull-ups, another multipoint move Audrey recommends. (These three exercises can help you build up to it.)
How to do pull-ups: