Are you tired of dealing with stubborn arm flab? Whether you want to look your best at a special event or just feel confident in your everyday life, incorporating exercises that target your upper arms can help you achieve your goals.
And the good news is that you don’t need a lot of time to get results! With this 10-minute dumbbell workout recommended by a fitness expert, you can tone your arms and fight unwanted flab in no time.
Understanding Arm Fat
Before we dive into the workout, let’s take a closer look at what causes arm fat. Excess flab or jiggly skin on your underarms, also known as “chicken wings,” can be caused by aging, weight gain, genetics, or even weight loss. It’s a common problem area that can make you feel self-conscious about wearing sleeveless tops or dresses.
While you can’t spot reduce fat in a specific area, toning exercises can help improve the appearance of your arms when combined with a healthy diet and regular exercise routine.
The 10-Minute Chicken Wings Workout
Now, let’s get to the workout! This routine was designed by Anthony J. Yeung, a fitness expert and the founder of GroomBuilder. It features three exercises that target your biceps, triceps, and chest.
Alternating Dumbbell Bench Press
Start by lying flat on a workout bench with your chest up, shoulders pressed together, buttocks on the bench, and feet flat on the floor. Hold a dumbbell in each hand and press them above your body. Complete a bench press with one arm while the other remains straight above you.
Then, do a bench press on the other arm. Alternate between arms until you perform five reps for each arm.
Stand up straight with a dumbbell in each hand, palms facing away from you at the sides of your body. Activate your core and maintain relaxed shoulders.
Curl the dumbbells up toward your shoulders while keeping your elbows close to your sides. Then, slowly lower the weights back down. Complete six reps.
Lie flat on your back on a workout mat with both feet on the floor. Hold a dumbbell in each hand over your chest with palms facing each other.
Bend your forearms in the direction of your head while your upper arms remain still and your palms face each other. Return your arms to the extended position to complete one full rep. Perform six reps.
Repeat each exercise as many times as possible within a 10-minute timeframe. As you get stronger, you can increase the weight of your dumbbells or add more reps to each exercise for an extra challenge.
The Bottom Line
Incorporating targeted exercises like these into your fitness routine can help you tone your arms and fight unwanted flab. Remember to combine your workouts with a healthy diet and regular exercise for best results. With just 10 minutes a day, you can be on your way to toned and sculpted arms in no time!