June 20, 2025, 2:31 pm | Read time: 4 minutes
Some people are more affected than others by loose skin on their upper arms—commonly known as “bat wings.” As summer approaches, many want to get rid of them. However, this doesn’t mean you need to go on a diet. Targeted exercises can also combat sagging skin and tone the arms. FITBOOK fitness editor Janine Riedle explains how to do it.
First and foremost: Whether it’s flabby arms or other fat deposits–every body is beautiful as it is. There’s no need to chase after any beauty ideal or undergo risky diets. However, exercising within a healthy range doesn’t hurt. And it can help counteract those unwanted flabby arms.
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Overview
Getting Rid of Flabby Arms–But How?
The excuse of having too little time for effective arm training doesn’t count. Effects can be seen even with a relatively small training volume of about 30 minutes per week. It’s best to divide these 30 minutes into three sessions of ten minutes each throughout the week.
The selection of exercises is also relatively easy to manage. About three exercises can be enough for visible results. Those who vary these exercises every few weeks to provide different muscle stimuli can prevent a training plateau. This is the point where no further progress seems to occur because the muscle has adapted to the load.
Defined Upper Arms Require More Than Just the Biceps
To make the entire arm contour more defined and firm and to eliminate flabby arms, all involved muscles should be trained. It’s especially important to strengthen the shoulders and not neglect the triceps.
All muscles that contribute to defined upper arms can be trained without gym equipment. However, dumbbells are advantageous. These can also be replaced in a home gym with other “weights,” such as water bottles.
Pay Attention to Nutrition Alongside Training
Exercise alone is all well and good–but what good is the most disciplined, targeted, and intense training if fat cells continue to be fed diligently? Athletes who want to define their bodies through muscle building and fat reduction should focus on a needs-based and balanced diet. Adequate protein intake is key. Foods like soy products, fish, eggs, poultry, and legumes also aid in muscle recovery.
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Three Exercises for Defined Upper Arms
1. Bicep Curls
Stand upright, feet hip-width apart, toes slightly pointing outward, knees slightly bent. The upper body is tense, and the arms are stretched down at the sides of the body. Each hand holds either a dumbbell or a water bottle.
The upper arms do not move and stay close to the body; the forearms are bent so that the palms with the weights face inward. Now bend the arms at the elbow joint and bring the hands toward the shoulders. Then slowly and controlled return to the starting position.
Three sets of eight to twelve repetitions
Also interesting: Common Mistakes Many Make with Bicep Curls
2. Tricep Kicks
Sit upright on a chair and tense the upper body. Hold a dumbbell or water bottle in one hand. Stretch this arm straight up so that the elbow is next to the ear. The arm is not fully extended.
Now lower the forearm backward and guide the weight behind the head. Then return the arm to the extended starting position. The other hand without a weight stabilizes the elbow of the working arm.
Three sets of eight to twelve repetitions per side
Alternative: Tricep dips are also an effective exercise against flabby arms and for firm upper arms and chest. Capital city trainer Erik Jäger explains how it’s done in the video.
3. Lateral Raises
Stand upright, knees slightly bent, core engaged. Both arms are stretched at the sides of the body. Each hand holds a dumbbell or bottle. The stretched arms are now controlled and lifted sideways to shoulder height, forming a large T. Keep the neck area as relaxed as possible.
Then slowly and evenly lower the arms again.
Three sets of eight to twelve repetitions
Also interesting: Common Mistakes Many Make with Lateral Raises