10 Exercises That Melt The Upper Arm Fat Quickly

10 Exercises That Melt The Upper Arm Fat Quickly

Muscle gain during fat burning is difficult. However, if you want to trim any part of your body and burn some fat at the same time, then you need two things: (1) the right type of exercise, and (2) a good diet. We will focus the remaining content in this article on the previous one.

A strong exercise strategy is crucial, as this will help build lean muscles. In this note, we will provide detailed instructions on 20 arm exercises that will help you in your quest to create muscle arm fat and flame.

Let’s do it!

20 exercises melt fat upper

Here are 20 of the best exercises to help lift your arms and cut fat in your arm.

  1. Hammer curl

Starting position: erect trunk, dumbbells in each hand, palm, arms straight, knees slightly bent.

Movement: Keep the upper arm straight, lift the weight up around the chest area. The weight must be at 90 degrees for the chest. Hold the biceps at the top of the movement. Slowly lower weight and return to starting position. Do 10 repetitions (reps) with natural weight, 15-20 with light weight.

  1. Decline declines

Starting position: With a seat, chair, or stationary table, hold the trunk upright and place your hands firmly on the chair or seat surface. Turn your arms and drag your heels from the surface.

Movement: Lower your body as much as possible (do not drop too much!), Slowly push up, and return to the starting position. Repeat 10-15 times.

  1. Payment UPS

Start position: lie on the ground, arms in the pressure position.

Movement: One of two movements. 1) If you use your knees for support, keep pushing your palm while keeping your knees firmly in place. 2) Otherwise, the exercise should be completed with the toes in a safe place throughout the movement. The thing to remember is to exercise by moving up and down (arms and chest touching the touch of the floor / mat almost). Do 15-20 reps and repeat after 2 minutes.


  1. Seat protectors

Starting position: Lie on your back, bend your knees and feet flat on the floor. Hold a light dumbbell on your chest using both hands.

Movement: Lift the trunk slowly until your back is vertically on the floor. “Roll” your back the opposite direction to return to the beginning. This is one delegate. Do 20 repetitions.

  1. Cross Body Curls

Start mode: stand upright with dumbbells in each hand, side by side with your palms facing.

Movement: With your arms on either side, slowly roll each dumbbell until it approaches the reverse brush. Hold at the top of the movement for 1-2 seconds. Repeat with the opposite arm. This is one delegate. Perform a total of 10 repetitions.


Starting position: bend the knees, leaning forward at a 45 degree angle.

Movement: Bend the elbows to bring the dumbbell to the side. Extend one arm back, straighten it and perform light pressure. Return the dumbbell to the starting position and set it with the opposite arm. This is a single iteration. Do 10 repetitions on each side for a total of 20 reps.


  1. BICEP curl exercises

Starting position: Sit on a chair or a fixed seat. With a light dumble in each hand, allow your arms to be held naturally. Try to keep your back as straight as possible.

movement. While maintaining a stable position, wrap each arm until the dumbbell approaches the shoulder. The palm of your hand must be facing inside. Hold the contraction for one second and then slowly lower the weight. Repeat with the opposite arm. This is a single iteration. Do 10 repetitions.

  1. Side plan

Start mode: Lie on the mat Place your arm down the shoulder, vertically on the body. Rest the upper leg directly on the lower leg.

Movement: Lift the top and bottom of the mat using the elbow, forearm and lower foot to achieve balance. Hold and repeat movement on the other side. Keep the stand for 30-60 seconds, if possible.

  1. Push with a medicine ball

Starting position: a medicine ball under one hand with both knees on the ground, fully extended.

Movement: Bend the elbows, slowly lowering the trunk to the ground. When the arms are at 90 degrees, return to the starting position. Exercise performed for 30 seconds non-stop, followed by 15 seconds of rest. Repeat the movement on the other side.


  1. Press dumbbells

Positioning: feet by shoulder width, bend your knees slightly, hold one dumbbell firmly in both hands in front of the chest.

Movement: Stretch the dumbbell completely over the head by lifting the arms. At the top of the movement, hold for 1-2 seconds, then slowly lower the weight to the starting position. Do 10 repetitions with a normal weight or 15-20 with lighter weights.

Reference: powerofpositivity

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