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Exercises to Help Burn Upper Arm Fat

author image Roger Cahill
Roger Cahill has been a health and fitness professional since 2004. Cahill holds a Bachelor of Science in kinesiology from Arizona State University. He also has excelled as a professional runner and was a former Sun Devil Student Athlete. Cahill has earned his American Council of Exercise personal training certification and has trained many professional athletes.
Exercises to Help Burn Upper Arm Fat
A woman is training her upper arms with dumbbells. Photo Credit: Starcevic/iStock/Getty Images

Whether you are looking to build lean, strong arms or just feel more confident in a tank top, you must have the proper diet and exercise program. While spot reducing, or losing fat from one area, is impossible, it is possible to lose fat from your entire body, including your arms. Dedicating yourself to a fitness plan and diet can help you attack the flab and get sleek arms.

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Cardio Training

Cardio training is crucial for melting fat from your body and upper arms. Choose an aerobic activity that involves the muscles of the upper and lower body, allowing you to burn calories and sculpt your arms. Exercises like running, swimming, kickboxing or hiking are efficient at developing the upper body. Work at a moderate-to-high intensity that raises your heart rate. The Centers for Disease Control says if you are looking lose weight, you should train aerobically for 60 minutes most days of the week.

Triceps Pushups

Triceps pushups are executed with a more narrow grip to build muscle in your upper arm. Begin at the top of a pushup position on your toes with your hands directly under your shoulders. Keep your back straight and bend your elbows to lower down, keeping your elbows snug to your side. Pause at the bottom of your pushup with your nose almost touching the floor and press slowly back up. Complete five to 10 pushups and slowly build your way up to 25.

Bicep Curls

Your biceps are at the front of your upper arm. Building muscle can help you burn calories more efficiently. Complete bicep curls and hammer curls to develop your bicep muscles. Perform three sets of 12 repetitions. Complete bicep curls standing with dumbbells at your sides. Keep your elbows in toward your sides and slowly bend your elbows, lifting your palms toward your chest. Inhale and slowly lower. Hammer curls are similar to bicep curls except you must perform them with your palms facing in. Control your weight as you bend your elbows up and back down.

Triceps Dips

Dips are a body-weight exercise that focuses on the backs of the arms to help you eliminate fat. Using a sturdy chair, place your palms on the chair and bend your knees so you are fully supporting your weight with your arms. Bend your arms at the elbow until the upper arm and the forearm are at a 90 degree angle to each other. Pause and slowly press back up until you have two straight arms. Complete three sets of eight to 12 dips.

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