19 Best Exercises For Flabby Arms (Wave Goodbye to Bat Wings)

“Flabby arms,” “bat wings,” and “bingo arms” are common nicknames for loose-looking upper arms, usually where the triceps live (the back of your upper arm). It is a super common “why does this spot look like that?” moment, especially when short sleeves and swimsuits come back into the rotation.

The good news: you can absolutely improve how your arms look by building muscle (especially triceps) and reducing overall body fat. The not-so-fun truth: you cannot spot reduce fat from just your arms, so the fix is a blend of training and nutrition.

Below are 19 of the best exercises for flabby arms (many are bodyweight), plus two simple workouts you can follow 3 times per week.

Quick Answer

To “tone” flabby arms, you need to (1) build the triceps and shoulders with resistance training 2 to 3 times per week and (2) reduce overall body fat with a consistent calorie deficit. You cannot spot reduce arm fat, but you can improve arm shape fast by strengthening the triceps and gradually leaning out.

Key Takeaways

What Causes Bat Wings?

“Bat wings” or flabby arms usually come down to a mix of three things: carrying extra body fat, aging, and weight loss.

• Extra body fat: Some people store more fat in the upper arms, which can make the area look softer.
• Aging: Skin elasticity can decrease with age and muscle mass can decline if you are not strength training regularly.
• Weight loss: If you lost a significant amount of weight, you may have extra loose skin. Building muscle can help “fill out” the upper arm, but very loose skin may not fully tighten with training alone.

How Do I Get Rid Of Bat Wings On My Arms?

To get rid of bat wings, focus on two levers: training and nutrition.

1) Training: Prioritize triceps exercises to strengthen and shape the back of the upper arm. The triceps make up roughly two-thirds of the upper arm’s muscle mass, so triceps-focused work usually creates the biggest visual payoff. Adding a broader shoulders and arms workout can also help create a wider, more athletic-looking upper body.

2) Nutrition: For fat loss, aim for a calorie deficit. Start by estimating your TDEE (Total Daily Energy Expenditure) using a calculator, then reduce daily intake slightly and reassess weekly.

A practical approach is reducing your daily calories by about 200, then checking progress after a week or two. If nothing changes, adjust by another 100 to 200 calories. A deficit of about 500 calories per day is commonly used for a goal of roughly 1 pound of weight loss per week.¹

Note: A more extreme avenue is surgery (skin reduction). That is a medical decision to discuss with a qualified professional.

What Is The Best Exercise For Flabby Arms?

The best exercises for flabby arms target the triceps and, to a lesser extent, the biceps and shoulders. Most people notice “flab” on the back of the upper arm, which is primarily the triceps area. Therefore, triceps-focused exercises tend to deliver the best “tone and tighten” results over time.

Can Flabby Arms Really Be Toned?

Yes, flabby arms can be toned through proper exercise and improved nutrition. But it helps to be clear about what “toned” actually means: more muscle definition plus less body fat.

No matter what you might read online, you cannot spot reduce fat from just your arms. You may have a genetic tendency to store fat in certain areas² like the belly, upper arms, back fat, or love handles, but the path is the same: build muscle and reduce overall body fat.

What Is The Fastest Way To Get Rid Of Flabby Arms?

The fastest way is a combination of fat loss and resistance training. If you pair a cutting diet with the exercises below, many people notice improvements in 4 to 6 weeks. Your exact timeline depends on your starting point, genetics, and consistency.

19 Best Exercises For Flabby Arms

One part of fixing flabby arms is training. Below are 19 of the best exercises for flabby arms. If you are just starting a fitness routine, check with your doctor before beginning. Warm up first with dynamic stretches.

All pushup variations can be made easier by performing them on your knees. We also included options using resistance bands (loop or with handles), dumbbells, and cable machines.

1. Pushup On Knees

Pushups are one of the best upper body bodyweight exercises you can do. They work the shoulders, triceps, and core. The knee pushup is a great starting point. Once you can do at least 10 knee pushups in a row, try a standard pushup with legs extended.

How to:

• Get on hands and knees with hands slightly wider than shoulder width. Bring knees back and lower hips until your body forms a straight line from shoulders to knees.
• Engage your core and glutes, then bend elbows to lower your body near the floor.
• Push through your hands back to the start.
• Repeat for desired reps.

Note: Keep core engaged and back straight throughout. Progress to standard pushups when feasible.

2. Close Grip Pushup

This pushup variation emphasizes the triceps more than a regular pushup. Keep elbows close to your sides to reduce chest involvement and load the triceps.

How to:

• Place hands on the floor slightly narrower than shoulder width.
• Extend legs behind you, body straight.
• Lower with elbows tucked until upper arms are parallel to the floor.
• Press back up.
• Repeat for desired reps.

Note: Do this on your knees to make it easier. Avoid hard elbow lockout at the top.

3. Shoulder Tap Pushup

This adds a balance and core challenge to standard pushups. Make sure you are warmed up before shifting weight to one arm. Attempt after you can do at least 10 clean standard pushups.

How to:

• Start in a plank with hands slightly wider than shoulders and feet hip-width apart.
• Lower chest toward the floor with elbows bending slightly behind you.
• Press back up to full extension.
• Tap opposite shoulder with one hand.
• Do another pushup, then tap the other shoulder.
• Repeat, alternating taps.

Note: Go controlled. Keep hips steady and avoid rushing.

4. Side Pushup

A unilateral pushup variation that lets you focus on one triceps at a time. Your obliques also work as you crunch upward with each rep.

How to:

• Lie on your side with knees stacked and bent.
• Wrap your bottom arm across your body.
• Place top hand on the floor in front of your chest.
• Press up until arm is extended.
• Lower slowly.
• Repeat and switch sides.

Note: You can also do this with legs extended.

5. Reverse Hand Pushup

This looks like a standard pushup but with hands reversed (fingers pointing toward your feet). It hits triceps and can also challenge biceps. Start conservatively if wrists are tight.

How to:

• Start on hands and knees.
• Place hands slightly wider than shoulder width, below shoulders, fingers pointing toward feet. Step legs back to pushup position.
• Lower down with elbows tucked.
• Press back up.
• Repeat for reps.

Note: If wrists hurt, rotate hands inward about 45 degrees or do from knees.

6. Forearm Pushup

Similar to kneeling triceps extensions, forearm pushups can emphasize triceps more than standard pushups. Move slowly on the way down to increase time under tension.

How to:

• Start in pushup position with hands slightly above shoulder level.
• Keep elbows tucked, core tight, and back straight as you lower down.
• Press back up.
• Repeat.

Note: Do from knees to make it easier.

7. Cross Arm Pushup

This variation can help hit the lateral head of the triceps. Start on your knees until you dial in the technique.

How to:

• Get into pushup position with a straight back.
• Cross one hand over the other with hands pointing away from each other.
• Lower until elbows touch the ground.
• Press back up.
• Cross hands the opposite way.
• Repeat, alternating hand position.

Note: Do from knees to make it easier.

8. Diamond Pushup

Diamond pushups (triangle pushups) are more advanced and load the triceps heavily. They also increase stress on the front delts, so build up gradually.

How to:

• Start in pushup position with core tight and back straight, hands under shoulders.
• Bring hands together under upper chest, forming a triangle with thumbs and index fingers.
• Lower chest toward the ground under control.
• Press back up.
• Repeat.

Note: Do from knees to make it easier.

For more variations: 33 Best Push Up Variations

9. Kneeling Triceps Extension

A great bodyweight isolation exercise for the triceps. You can also do it against a wall if you prefer not to get on the floor.

How to:

• Start on hands and knees with hands under shoulders, slightly narrower than shoulder width.
• Lower chest so elbows and forearms touch the ground and shift weight forward.
• Press back up by extending elbows.
• Repeat.

Note: Keep elbows tucked close throughout.

10. Plank Up Down

Plank up downs train arms, shoulders, core, glutes, and more. They help tone arms by strengthening triceps and increasing calorie burn.

How to:

• Start in plank with forearms on the ground.
• Press up one arm at a time into pushup position.
• Lower back down one arm at a time.
• Repeat.

Note: Keep core engaged and hips stable.

11. Triceps Floor Dips

A great introduction to dips. Dips are one of the best movements for the back of the upper arm.

How to:

• Sit on the floor, knees bent, feet planted. Place hands behind you with fingers pointing toward you.
• Lift hips off the ground.
• Bend elbows to lower your body close to the floor.
• Press back up.
• Repeat.

Note: Keep core engaged throughout.

12. Bench Dip (Knees Bent)

Use a bench, chair, or sturdy surface around 2 feet off the floor. This is the easier bench dip option. Once you can do 10 reps, progress to legs-extended bench dips.

How to:

• Sit on the edge of a bench.
• Scoot forward, feet planted, hands on the bench with knuckles facing forward.
• Squeeze shoulder blades, lower until upper arms are parallel with floor.
• Press back up.
• Repeat.

Note: Respect your shoulder mobility before attempting dips.

13. Bench Dip

A classic triceps move that can be very effective when done with control.

How to:

• Sit on the edge of a bench.
• Scoot forward, legs extended, heels on the ground, hands on bench.
• Squeeze shoulder blades, lower until upper arms are parallel with floor.
• Press back up.
• Repeat.

Note: Keep core engaged and do not drop too low if shoulders feel pinchy.

14. Assisted Dip

If you cannot do bodyweight dips yet, use an assisted dip machine or a loop band. Reduce assistance gradually as you get stronger.

How to:

• Set the assistance level.
• Get on the pad, chest up, neutral spine. Grip bars with elbows close to sides.
• Lower until upper arms are parallel to the ground.
• Press back up.
• Repeat.

Note: Once you can do 10 reps with minimal assistance, try unassisted dips.

Related: Dips Guide: 15 Variations, Muscles Worked, How To, and Benefits

Exercises For Flabby Arms With Resistance Bands

Note: Many of these can also be done with a cable machine or dumbbells.

15. Band Triceps Kickback

Triceps kickbacks work great with bands because bands keep tension on the triceps throughout the rep.

How to:

• Take a staggered stance and grab the band with a neutral grip. Step on the band with your front foot.
• Bend knees slightly and hinge forward with a flat back.
• Keep upper arm near your side and extend elbow to press band back.
• Return slowly.
• Repeat.

Note: Rotate wrists slightly at the top to shift emphasis across triceps heads.

16. Band Overhead Triceps Extension

Keep arms near your ears and core braced so you do not over-arch your lower back.

How to:

• Anchor band near floor level, face away from anchor.
• Grab band with both hands, elbows bent, hands behind head.
• Extend arms upward until fully straight.
• Return slowly.
• Repeat.

Note: You can do this without an anchor by standing on the band.

Related: How to Do Overhead Tricep Extensions with Dumbbells

17. Side Triceps Extension

This is a tough isolation exercise. Start light and keep the elbow fixed.

How to:

• Anchor band at head level.
• Stand sideways to anchor with no slack and grab band underhand with outside arm.
• Start with elbow bent, hand near ear.
• Extend elbow outward until arm is straight.
• Return slowly.
• Repeat and switch sides.

Note: Keep elbow stationary throughout.

18. Triceps Pushdown With Bands

Keep shoulders back and elbows tucked so the triceps do the work.

• Anchor band above head level and grab with both hands overhand.
• Start with elbows bent at your sides.
• Press down until arms are fully extended.
• Pause briefly, then return slowly.
• Repeat.

Note: Turn wrists outward at the bottom for a stronger contraction.

19. Battle Rope Alternating Waves

Battle ropes are a high-intensity option that burns calories while challenging your arms and front delts.

How to:

• Anchor battle rope close to the ground.
• Hold both ends with a neutral grip, bend knees and sit hips back slightly.
• Alternate raising one hand while lowering the other, then switch immediately.
• Continue for time.

Note: Keep core braced throughout.

Related: 20 Best Battling Rope Exercises and Workouts

Flabby Arm Workout For Women

Follow either of these workouts (or alternate them) 3 times per week. Rest up to 60 to 90 seconds between sets. If something hurts in a sharp or pinchy way, swap the exercise or reduce range of motion.

Bodyweight Workout To Fix Flabby Arms

Resistance Band Workout For Flabby Arms

Triceps Stretches

If you are new to training or returning after time off, triceps stretches can help you recover. Stretch gently and avoid forcing range of motion.

Triceps Wall Stretch

How to:

• Stand facing a wall. Raise one arm overhead and bend elbow, hand toward shoulder.
• Lean gently into your elbow and hold 20 to 30 seconds.
• Repeat 2 to 3 times.
• Switch sides.

Elbow Extensor Anconeus Stretch

How to:

• Stand facing a table and place forearms on the table with palms up.
• Lean forward, shifting bodyweight into forearms.
• Hold 20 to 30 seconds.
• Repeat 2 to 3 times.

Note: You can also turn palms down. Keep forearms in contact with the table.

Reaching Down Triceps Stretch

How to:

• Stand tall with chest up, reach arms overhead.
• Bend elbows and bring hands behind back as far as comfortable.
• Hold 20 to 30 seconds.
• Repeat 2 to 3 times.

Why Do Women Get Bat Wings More Often Than Men?

On average, women carry more body fat than men, which can make softer areas like the upper arms look more noticeable.³ That said, the solution is the same for everyone: build muscle and reduce body fat with consistent training and nutrition.

Conclusion

There is no magic pill for flabby arms. If you train your triceps consistently (at least 2 to 3 times per week), progressively challenge the muscles, and maintain a modest calorie deficit, you will tighten and tone your upper arms over time. Be patient, focus on form, and keep the plan simple.

More Resources for Arm Exercises:

• Best Cable Machine Arm Exercises
• Best Dumbbell Biceps Exercises

More Resources for Women:

• Building Bigger Hips and Better Waist to Hip Ratio
• Reducing Broad Shoulders
• The Ultimate Slim Thick Workout and Diet Plan
• What Exercises Help Reduce Hip Dips?

FAQ

How long does it take to tone flabby arms?

Many people notice changes in 4 to 8 weeks with consistent strength training and a calorie deficit. Faster results usually come from improving both muscle and body fat at the same time.

Can I tone my arms without losing weight?

You can improve arm shape by building triceps and shoulders, but if body fat is high, losing some fat will make muscle definition more visible.

Are dips safe for everyone?

Dips can bother some shoulders. If you feel sharp or pinchy pain, shorten the range, use assistance, or swap to pushdowns and overhead extensions.

What if I have loose skin after major weight loss?

Building muscle can improve how the upper arm looks by filling out the area, but very loose skin may not fully tighten with exercise alone.

References:

1. Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectrum. 2017;30(3):157-160. doi:https://doi.org/10.2337/ds17-0013
2. Our genes affect where fat is stored in our bodies. ScienceDaily. https://www.sciencedaily.com/releases/2019/01/190121103400.htm
3. Why Do Women Store Fat Differently From Men? ScienceDaily. Published 2009. https://www.sciencedaily.com/releases/2009/03/090302115755.htm