How to Lose Fat on the Biceps

The biceps consist of two parts -- the biceps brachii and brachialis. The biceps brachii has a long and short head and the brachialis sits on the sides of these segments. Well-defined biceps have a robust, rounded look when they are contracted. Fat in place of muscle is subcutaneous, which means it lies right under the skin. The best way to burn this fat is through dietary changes and exercise. Be aware that full body weight loss is the only way to lose fat in one area.

A woman is doing bicep curls.
Credit: monkeybusinessimages/iStock/Getty Images

Step 1

Cut back on calories to promote a caloric deficit. When you eat fewer calories than your body needs for daily functions, you use up stored fat for energy that comes from all locations, including the biceps. Monitor your intake for a day and reduce it by 500 to 1,000 calories. This will promote 1 to 2 lbs. of weight loss a week.

Step 2

Replace the high-calorie foods with low-energy dense foods. Low-energy density foods take up a high amount of volume, but are low in calories. Center your diet on such foods as lean meats, whole grains, fruits, vegetables and low-fat dairy products.

Step 3

Drink water throughout the day. Choosing water over sweet teas, dessert coffees, slushies and sugary fruit drinks will spare you empty calories. Water also helps hydrate your body and helps fill you up when you drink it with meals.

Step 4

Control your hunger by eating snacks between your meals. If you wait long hours between meals, you run the risk of getting hungry and this can cause you to overeat. Consume a small snack two to three hours after each meal to prevent this from happening. recommends keeping these snacks between 100 and 200 calories. A sliced apple with 1 tbsp. of peanut butter falls into this range.

Step 5

Hop on an elliptical trainer to do cardiovascular exercise. All forms of cardio lead to full body weight loss, but elliptical training activates your arms when you do it. Aim for 60 to 90 minutes of cardio and workout four or five days a week for the fastest results. Increase the resistance on the machine to promote more work by your arms.

Step 6

Perform biceps exercises to improve your definition as you lose weight. Use dumbbells and perform exercises with different hand grips to maximize your muscle fiber recruitment, such as regular curls, hammer curls and reverse grip curls. Aim for 10 to 12 reps, do four or five sets and work out two or three days a week. Keep your upper arms tight by your sides when doing your exercises and do not pop your hips forward to gain momentum.


To ensure you create muscle balance, include a few triceps exercises into your weight training program such as dips, lying triceps extensions and triceps kickbacks.

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