Wellness Warrior

The best exercises for flabby arms you’ll love.

Flabby arms can be a source of self-consciousness for many people. I mean, who really wants some loose skin swinging around when you move your arms? These soft, saggy areas can result from factors such as aging, weight loss, and genetics. Now for the good news! You can tone and sculpt your arms through targeted exercises. These are a few exercises for flabby arms I have been using for ages, especially after two pregnancies! (I might have liked pizza waaaay too much.)

Exercises for flabby arms

Can flabby arms really get toned through exercise?

Yes. Can we say it louder? YES! You can 100% get rid of those batwings if you have the right amount of dedication. Like anything else in life, it comes with hard work. Only doing exercises won’t be the miracle you were hoping for. You need to make sure that you also have a balanced diet and stay consistent with your exercises.

Say goodbye to those flabby arms for good and hello to lean muscle that looks more toned than ever before!

Exercises for flabby arms to leave the flabbiness behind for good.

Before we jump into these exercises, just remember, that everyone is different and if you can’t do something. Just try again next time. Move at your own pace but make sure to keep pushing yourself as you get stronger and leaner. You’ve got this!

1. Push Ups.

Push ups are a simple yet highly effective way to get rid of flabby arms and have so many different variations to target different areas. They require no equipment and can be done anywhere, making them a versatile addition to your fitness routine. Whether you’re a beginner just starting out or a seasoned fitness enthusiast looking for a new challenge, there’s a push-up variation for you AND your soon-to-be flabless arms.


  • Wide-Arm Push-Ups: By placing your hands wider than shoulder-width apart, you emphasize the chest muscles and create a challenging arm-toning variation.
  • Diamond Push-Ups: This variation involves bringing your hands close together under your chest to target the triceps more intensely.
  • Plank to Push-Up: Start in a plank position and transition to a push-up, effectively engaging the triceps and arms with each repetition.
  • Negative Push-Ups: Focus on the lowering phase of the push-up, working your triceps intensely, and gradually building arm strength.
  • Incline Push-Ups: Elevate your upper body by placing your hands on an elevated surface, such as a bench or step. This variation is great for individuals looking to reduce the intensity of a regular push-up.
  • Traditional Push-Ups: The classic push up involves maintaining a straight body position, hands slightly wider than shoulder-width apart, and lowering your chest to the ground, then pushing back up.
  • Knee Push-Ups: A beginner-friendly variation, knee push-ups involve keeping your knees on the ground while performing the push-up motion. This reduces the amount of body weight you’re lifting.

RELATED: How to create the best full body workout plans.

2. Tricep Dips.

When it comes to targeting those pesky flabby arms, tricep dips are a tried-and-true exercise that deserves a prominent place in your fitness routine. Tricep dips primarily focus on the muscles at the back of your upper arms. Tricep dips involve lowering and raising your body by supporting your weight with your hands on a bench, chair, or parallel bars.

Tricep dips are an easy and effective exercise and your new secret weapon in the battle against arm jiggle.


  1. Bench Tricep Dips: Sit on the edge of a bench or a sturdy chair, placing your hands behind you and lowering your body to work those triceps effectively.
  2. Dip Station Dips: Utilizing a dip station or equipment designed for dips, this variation allows you to adjust the difficulty and target your triceps from different angles.
  3. Incline Tricep Dips: Use an inclined surface like a bench to shift the focus onto the lower part of your triceps, providing an excellent overall arm workout.
  4. Bosu Ball Tricep Dips: Balancing on a Bosu ball while doing tricep dips engages your core and improves stability, while still working the triceps effectively.
Tricep Dip

3. Arm Circles.

Although these exercises are simple, don’t underestimate their effectiveness in conquering the flab! Arm circles involve extending your arms to the sides and making circular motions with them, which may seem deceptively simple but they can work up a real burn. This low-impact exercise not only helps in toning your arms but also improves shoulder mobility and flexibility.

If you feel up to a challenge, try adding some wrist weights or speed up your movements. You can alternate between small and medium arms circles.

4. Bicep Curls.

Now this exercise right here is the secret weapon to flabless arms! These curls target the biceps, the muscles at the front of your upper arms that contribute significantly to arm definition and strength. By holding a dumbbell or resistance band and flexing your elbow to lift the weight, you’re not just building sculpted biceps; you’re also toning your arms and saying goodbye to flabby arms for good!


  • Hammer Curls: Similar to traditional curls, but with a neutral grip (palms facing each other). This variation works both the biceps and the brachialis muscle. I struggle with my joints, so this is my go-to variation to keep my elbows strong!
  • Concentration Curls: Sit on a bench, place your elbow against your inner thigh, and perform curls with a single dumbbell. This isolates the biceps and improves form.
  • Alternating Bicep Curls: Lift one dumbbell at a time while keeping the other arm in the starting position. This variation allows you to focus on each arm individually.
easy bicep curls

RELATED: 11 Foods That Help With Muscle Cramps.

5. Overhead Tricep Extensions.

Getting to the real culprit of flabby arms – your triceps. With an overhead tricep extension, you’ll typically hold a dumbbell or barbell and extend it overhead, working your triceps with each repetition. By isolating and engaging the triceps, this exercise helps reduce the appearance of flabbiness and improves definition in your arms.

They might be hard at first, but start with light weights and work yourself up as you improve. Think happy thoughts, not flabby ones!


  • Single-Arm Dumbbell Overhead Tricep Extension: Perform the exercise with one arm at a time to focus on each tricep individually, helping to address strength imbalances.
  • Lying Tricep Extension (Skull Crushers): Lie on a bench with a barbell or dumbbells, and extend the weight over your head, targeting the triceps from a different angle. If you have a sensitive neck (like I do), this is a better option to try.
overhead tricep exnetion variations

RELATED: The 7 best stretches for flexibility and mobility.

6. Weighted Punches.

This is a fun and dynamic exercise that increases your heart rate and fights the flab! As you throw punches into the air with added resistance, you not only build muscle but also improve cardiovascular fitness. With each punch, you’re working to tone and tighten those arms, reducing flabbiness and enhancing upper body definition.


  • Cross-Body Punches: Throw punches diagonally across your body to engage the oblique muscles and work the arms from different angles.
  • Uppercut Punches: Incorporate uppercut punches by bending at the elbow and thrusting your fist upward, targeting the biceps and shoulders.
  • Jab-Cross Punches: Perform the classic one-two punch combination with weighted gloves or dumbbells, working both arms simultaneously.
weighted punches

7. Tricep Kickbacks.

Now, if you’re anything like me, I don’t do Overhead Tricep Extensions. Why? They hurt my neck and I’ll be stiff for days. BUT, these little bad boys do the job just as well! Tricep kickbacks involve extending the arm fully while holding a dumbbell, engaging and isolating the triceps. This exercise is not only efficient but also versatile and suitable for a range of fitness levels.


  • Single-Arm Tricep Kickbacks: Perform the exercise one arm at a time to focus on each tricep individually and correct any strength imbalances.
  • Cross-Body Tricep Kickbacks: Instead of extending straight back, cross your arm in front of your body during the kickback to work the triceps from a different angle.
  • Pulse Tricep Kickbacks: Perform tiny pulses at the top of the movement to keep constant tension on the triceps and enhance the burn.


Now don’t get me wrong, there is nothing wrong with flabby arms. But, there is a problem when it causes a lack of self-esteem and confidence. You are a unique creation and deserve to feel that way, whatever that means to you. These exercises for flabby arms will bring you one step closer to being the absolute meaning of confidence itself!

Now go on and get rid of the flabbiness one exercise at a time! You’ve got this.

Happy Toning,

Your Wellness Warrior!

2 thoughts on “The best exercises for flabby arms you’ll love.”

  1. The hopeful way I leaned into this article. All of those exercises are so difficult for me. I still very much enjoyed reading and the aesthetic of your blog.

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