4 minute read time

Get Rid of Bat Wings Arms Forever With These 10 Effective Exercises

Are you self-conscious about your bat wing arms? Do you avoid wearing sleeveless shirts or tank tops because of them? If so, don't worry – you're not alone. Many women struggle with excess flab and skin on their upper arms, which can be frustrating. But don't despair – plenty of exercises can help tone and tighten the muscles in your upper arms, giving you a more sleek and sculpted appearance. This blog post will discuss 10 of the most effective exercises for getting rid of bat wings once and for all!


 

What Causes Bat Wings On Arms?

Bat wings on arms are a common cosmetic concern, especially among women. Bat wings are often the result of poor posture, aging, and excess fat accumulation in the upper arms. Poor posture cancause sagging skin in the arms as it pulls on the muscles at the back of your shoulders and weakens them over time. Aging also plays a role in bat wings as our skin loses its elasticity and becomes less toned. Excess fat accumulation is also a common cause of bat wings, which can lead to drooping or sagging skin underneath the upper arm area. Muscle tone is the key to getting rid of bat wings and making your arms look toned and tight.

How To Get Rid Of Bat Wing Arms?

Bat wings and arms are an issue that many women face as they age, and their underlying muscles lose strength and mass. Fortunately, you can do exercises to helpstrengthen your arm muscles and eliminate the batwing look. Before starting, check your body fat percentage and ensure it is lower than 20% for the best results.


Here are 10 effective exercises to get rid of bat wings and arms forever:

1. Wall Push-ups

Place your hands on a wall at shoulder-width distance apart. Step back until your feet are securely planted on the floor, and your body is straight from head to toe. Bend your elbows and push away from the wall for one rep. Do 3 sets of 12 reps each for best results. Excess weight can also be added to your back for an extra challenge.

2. Chest Flys with Resistance Bands

Grab a resistance band in each hand, holding them against the chest with your flabby arms bent. Keeping your elbows slightly bent, pull the bands outward while exhaling. Slowly bring the bands back together as you inhale, and repeat for 10 reps. Do 3 sets of 10 reps each.


how to get rid of bat wing arms

3. Bent-Over Rows:

Start with feet hip-width apart and hold a pair of dumbbells in front of you at hip level, palms facing inward toward the body. Bend forward at your hips until your torso is parallel to the floor, keeping your back flat and your abs engaged during the movement. Raise both weights away from your body, squeezing shoulder blades together as you lift them to chest level. Lower down slowly and repeat for 12 reps. Do 3 sets of 12 reps each for best results.


4. Overhead Tricep Extensions

Hold a pair of dumbbells above your head – one in each hand, with elbows, slightly bent and palms facing inward. Keeping your upper arms close to the ears, lower the weights behind your head while exhaling until they reach shoulder level. Slowly lift the weights back up as you inhale, squeezing the triceps at the top of the move. Do 3 sets of 12 reps each for best results.

5. Upright Rows

Grasp a pull-down bar with an overhand grip slightly wider than your shoulders. Sit on the bench and keep your chest up and out as you pull the bar towards your upper chest, squeezing your shoulder blades together at the end of each rep. Do 3 sets of 12 reps each for best.

6. Tricep Dips

Place your hands on a chair edge, shoulder width apart and with palms facing inward towards the body. Extend arms straight and shift weight onto them as you step legs out in front until knees are bent at a 90-degree angle. Bend your elbows to lower your body directly toward the floor while exhaling, then use your triceps to push back up to starting position and repeat for 10 reps. Do 3 sets of 10 reps each round.

7. Biceps Curls

Biceps curls are a great way to begin toning your arms and getting rid of bat wings. Using a dumbbell, resistance bands, or a weight machine, curl the weights toward you for 10-15 repetitions. Keep your elbow close to your excess body fat and wrists in line with your fore.

8. Lateral Raises

Lateral raises are aneffective exercise for strengthening the shoulder muscles, which can help reduce the appearance of bat wings. To perform a lateral raise, stand with feet hip-width apart, hold a dumbbell in each hand and keep your arms at your sides. Raise your arms to the side until they reach shoulder height, and then lower them.

9. Y-Raises

Y-raises are a great way to target the muscles in your shoulder blades, making them look more toned and sculpted. To do a Y-raise stand with your feet shoulder-width apart and hold two dumbbells out to the side of you at about a 45-degree angle. Keeping your arms straight, raise them until they form a Y-shape. Pause at the top and then lower back down. Aim for 10 to 12 reps with 3 sets.


how to get rid of bat wing arms

10. Plank Push Ups

Get into a plank position on hands and toes – shoulders directly over wrists and legs straight behind you with feet together. Bend elbows outwards as you lower your whole body towards the floor while exhaling, then push away from the ground as you inhale through elbows back to plank position. Repeat for 10 reps. Losing body fat will help you achieve leaner arms.

Final Words

Bat wings are a common problem that can be solved with targeted arm exercises and lifestyle choices. Knowing how to get rid of bat wing arms is important for achieving a toned, sculpted look. You can make your body look more attractive, confident, and healthy with the right plan and effort. Remember to take breaks between workouts, focus on quality over quantity, and regularly track your progress to stay motivated. Finally, don’t forget to enjoy the process! With these tips in mind, you’ll surely have those sexy arms in no time. Good luck!



Staci Berner
Staci Berner



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