Zooming In On The Arms
Having batwings can be very unflattering, especially when you’re wearing something sleeveless and catch a glimpse of that jiggle. That underarm softness is usually a mix of weak muscle tone and stubborn fat storage. However, we have a few remedies that'll solve everything. These 20 exercises weren’t randomly picked. They’re laser-focused on the upper arm zone, activating your back, shoulders, and triceps to sculpt the arms you've always wanted.
1. Triceps Dips
To do the tricep dips, all you need is a bench—or even a sturdy step. Start by lowering your body slowly to target the triceps and engage your shoulder stabilizers for support. The kicker is that it burns more calories per minute than a basic curl.
2. Diamond Push-Ups
Want laser focus on your bat wing zone? While in the plank position, bring your hands into a diamond and push. This variation isolates the triceps like few moves can. It’s been a favorite in military conditioning drills for a reason, mainly because it delivers strength where it counts.
How To Do A Diamond Push up by PureGym
3. Overhead Triceps Extensions
Hoist a dumbbell—or resistance band—above your head and lower it behind you with control. Such a stretch-and-strengthening move hits the long head of your triceps, sculpting lean muscle in hard-to-reach areas. Here, aim for precision, and isolation becomes your superpower.
Cable Overhead Triceps Extension by Renaissance Periodization
4. Bent-Over Rows
This compound powerhouse tones your upper back and helps melt fat beneath your arms. You bend over or hinge forward and row the weights back simultaneously to engage your rear delts, which develop that coveted V-taper shape. It’s metabolic magic for those stubborn underarm pockets.
How To Do A Dumbbell Bent Over Row by PureGym
5. Reverse Flys
Physical therapists and Pilates experts favor this for building both strength and symmetry in the upper body. And to get it right, stand firm, hinge forward, and open your arms like wings. Reverse flies sculpt the scapular area and wake up your postural muscles.
Reverse Fly Machine by Evolve Fitness
6. Triceps Kickbacks
The perfect form for a tricep kickback begins with you holding a light dumbbell, hinging forward, and extending that arm in a slow and controlled motion. This motion works all three triceps heads with surgical precision. Done correctly, even small weights yield bold sculpting.
Dumbbell Tricep Kickback by OPEX Fitness
7. Lateral Arm Circles
Here, stretch your arms outwards and start circling. Clockwise, then counterclockwise. This dancer-approved move activates multiple upper-arm muscles while building endurance. And it’s perfect for anyone craving toned arms without bulk.
How To Arm Circles | Nuffield Health by Nuffield Health
8. Downward Dog To Plank Flow
This yoga-based transition disguises a triceps and back workout as flexibility training. Its motion is to glide between two positions—push back into Downward Dog, then forward into a strong plank. It’s graceful, meditative, and a sneaky way to firm your upper arms using only your body.
Downward Dog to Plank Flow by Emily Culbreath
9. Resistance Band Pull-Aparts
For this movement, grab a resistance band and pull it apart at shoulder height, allowing your scapula to activate.
Strength builds between your shoulder blades and spills into your triceps. Rehab pros use this move to restore posture, and toning arms becomes a bonus benefit.
10. Push-Up Holds
This isometric challenge torches fat while building lean upper-arm muscle. Even 15 seconds will spike your heart rate and demand laser focus. So, start by dropping down, hovering just above the ground, and hold. Static tension floods your triceps and chest with effort.
11. Zottman Curls
The Zottoman curls are a bicep-forearm hybrid move that targets both sides of your arm with every rep. Named after 1800s strongman George Zottman, it starts as a curl and ends in reverse. The result? Balanced tone and grip strength: a double win for symmetry and shape.
Zottman Curl | Exercise Guide by Bodybuilding.com
12. Pike Push-Ups
The pike push-ups are unique, where you shift into an upside-down V and start pressing. The pike angle increases resistance on your shoulders and arms, mimicking vertical pressing. Gymnasts even rely on this for handstand prep. It’s a simple move that gets the work done, no machines, just gravity.
How to do a Pike Push-Up by National Academy of Sports Medicine (NASM)
13. Wall Angels
Know the angels you make on the snow; this is the wall version. So, stand against a wall, raise your arms, and glide them up and down like slow-motion snow angels. Every inch tones your shoulders and triceps while teaching your scapula to move with grace.
How To Do Wall Angels - Tangelo Health by Tangelo - Seattle Chiropractor + Rehab
14. Plank-To-Shoulder Tap
Start by stabilizing in a plank position, then alternate tapping each shoulder while maintaining steady control. Simple right? Wrong! You’ll think it’s basic, but wait until you feel the burn on your triceps and core. This move is a cardio-sculpting hybrid that leaves no upper arm untouched.
15. Standing Overhead Press
Here, stand tall, grab those dumbbells, and press skyward. The standing position forces full-body stability, while the overhead motion targets your delts and triceps. Referred to as the “king” of upper-body toning, this one earns the crown through controlled, symmetrical muscle development.
How to do the BARBELL OVERHEAD 'MILITARY' PRESS! | 2 Minute Tutorial by Max Euceda
16. Close-Grip Bench Press
This variation of the bench press eliminates shoulder strain while maximizing triceps overload. The difference is that you bring your hands closer to the barbell, then lower with control. Bodybuilders love it for chiseling that inner arm “horseshoe”. The trick is to use moderate weight and form precision.
How To Do A Close Grip Barbell Bench Press by PureGym
17. Cable Triceps Pushdowns
You do the cable tricep pushdown by standing firm at the cable machine and pushing down with control. The constant resistance creates deep muscle fatigue, promoting definition. Widely used during “cutting” phases, this movement gives you consistent tension—something dumbbells can’t match.
Cable Triceps Pushdown by Renaissance Periodization
18. Inverted Rows
Here, grab a low bar, lie back, and pull your chest toward it. Your own body weight becomes resistance in this motion to activate your lats, biceps, and triceps on every rep.
It’s friendly on joints yet brutal on bat wings. Functional fitness lovers swear by its efficiency.
Inverted Row by Renaissance Periodization
19. Renegade Rows
This movement should be in your HIIT circuit. Why? It’s a strength drill and a full-body sculptor in one. To get it right, take two dumbbells, drop into a plank, and row one arm at a time. Renegade rows demand core engagement and arm power, blasting fat while firming muscles.
How To Do A Renegade Row by PureGym
20. Batwing Rows
We are getting rid of batwings, right? So, there’s no better way than this movement. Here, lean forward, elbows high, weights tight to your ribs. This move zeroes in on scapular retraction and rhomboid squeeze. It earned its name for a reason: it attacks arm flab directly.
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