Workouts for the Inner Side of the Arm

Focused on her push ups
A woman is doing pushups. (Image: Antonio_Diaz/iStock/Getty Images)

If you struggle with inner arm fat, a few changes to your workout routine will help you lose the fat. Although it’s not possible to spot reduce a single area, you can combine intense cardio activity with arm-strengthening moves to lose fat all over the body, including the inner sides of the arms.


Even though the Centers for Disease Control and Prevention recommends at least 150 minutes a week of moderately-intense exercise to just maintain your current weight; it can't be accurately determined how much is needed to lose weight -- because everyone is different. More is better, for sure. The intensity at which you exercise is also a factor. But a combined program of cutting calories and increasing your cardio exercise to up to 300 minutes a week will help you to lose weight overall.

Chair Dips

Start out sitting on a firm chair with your feet planted on the ground. Place your hands on the edge of the chair, with your palms facing away from the body. Slowly lower your body toward the floor, bending your elbows at a 90-degree angle. Return to your starting position and complete eight repetitions of chair dips during your workout session.

Forearm Plank

Another effective exercise for tightening the inner sides of the arms is the forearm plank. Start out in a pushup position. Your weight is resting on your forearms and you toes with your elbows positioned under the shoulders. Make sure your neck is in line with your spine and continue to breathe normally. Hold this position for 20 seconds. Return to your starting position and rest for 30 seconds. Then, repeat the forearm plank three times during your workout session.

Dumbbell Curls

Start out in a standing position, your feet positioned about shoulder-width apart. Hold 5-lb. dumbbells in each of your hands. Start out bending your right arm about 90 degrees, then curl your right arm to the shoulders. Lower the arm back to starting position, and repeat dumbbell curls eight times on the right side of the body. Then, repeat eight times on the left side of the body. After you've completed eight repetitions on both sides of the body, bring both arms toward your shoulders and curl eight times.

Circuit Training

Burn fat all over the body, including the inner sides of the arms with a circuit training approach. With this approach, you start out with an arm-strengthening exercise, such as dumbbell curls. Then, switch to a vigorous cardio activity, such as jumping rope. Switch back to an arm-strengthening exercise, such as the forearm plank. Then, rotate to your intense cardio activity for a few minutes. Continue to circuit train for at least 30 minutes.

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