How to Lose Arm Fat
and Sculpt Your Arms

Step-by-Step Instructions and Video Below

If you want to know how to lose arm fat, the answer is a combination of weight training exercises for women and weight loss.

This page tells you how to do "skull crushers," one of the best exercises using free weights to help you get rid of flab and "tone" your arm muscles.

Unfortunately, exercising and strength training alone may not be enough to get rid of all your unwanted arm fat. Depending on how much fat you are carrying, you may also need to engage in an effective weight loss program.

However, if you combine strength training with such a program, you efforts will pay off a lot more quickly.

How to Lose Arm Fat with Weight Training

Not only does weight training get rid of fat on your arms, it also strengthens and tones your muscles to make them look shapely and sexy. And weight training helps improve bone density!

The two main muscle groups of our arms that weight lifting exercises can help are the biceps and the triceps. Our biceps are the muscles in front of our upper arms. Our triceps are the muscles in back of our upper arms (the part where most of the arm fat lives!).

This page, How to Lose Arm Fat, focuses on a great exercise for your triceps. See my arm exercises for women page for more exercises and info on how to lose arm fat, as well as for exercises focusing on strengthening and toning biceps.

"Skull Crushers" for Our Triceps

Although it's not a very friendly name, and skull crushers (also known as lying triceps extension) are usually tougher for females than males, if done correctly, you can start to lose the unwanted flab and see results very quickly.

This exercise calls for a bar bell or two dumbbells and, preferably, a weight training bench; although you can also do skull crushers on the floor. As with any weight training exercises, proper form is essential for effectiveness and safety.

Step-by-Step Instructions:

  1. Lie flat on your back on a bench (or the floor) with two dumbbells or a bar bell. For protection for your back, be sure to firm your abdomen.
  2. Position the bar or dumbbells above your chest by extending your arms. Your palms should face out (towards your feet).
  3. Slowly lower the weight(s)by bending your elbows until the weight is a few inches above your forehead. Your elbows should be at about a 90-degree angle (i.e., perpendicular to your body).
  4. Lift the barbell or dumbbells back to the extended position above your chest (careful not to lock your arms).

How Many Triceps Exercise Repetitions Should I Do?

Depending on your particular workout, a good general guideline is to do 1 to 3 sets of 10 to 16 repetitions. One set of arm exercises for women with only 12 repetitions can work your muscles and build strength just as effectively as three sets with 16 reps.

The trick is to use enough weight to tire your muscles at only 12 reps. As you get stronger, you'll need to increase the weight.

Remember, these exercises should burn at least a little.

As for how often, three times per week (depending upon the rest of your workout routine) is a good guideline. You don't want to exercise the same muscles every day as your muscles need time to rest and recover.

Go Sleeveless

Are You Ready For a Full Body Workout to Lose Fat and Gain Muscle?

If you're ready to burn off unwanted fat on your arms and your entire body with a full weight training routine, then check out Go Sleeveless.

This program is designed not only to show women how to lose arm fat, but to help women and girls achieve all their weight and fitness goals.

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