How to Lose Arm Fat With Resistance Bands

The bottom line when it comes to losing weight is to burn more calories than you consume. You can't spot reduce, but losing fat on your arms means engaging in calorie-burning activities and incorporating exercises that target the muscles in the area, which helps tone and define your arms. Resistance bands are an ideal tool for this because they don't take up a lot of space and are easy to use. Also important is a low-calorie and well-balanced meal plan that helps you create a calorie deficit that is conducive to weight loss. Talk to your doctor before starting a new exercise or diet program.

Engage in at least 150 minutes of cardiovascular exercise each week. This type of exercise burns calories and helps you lose fat in your arms. Choose activities that also engage your arm muscles to increase the slimming benefits. Tennis, swimming and basketball are good choices. Spread your exercise time out through the week to keep your metabolism going.

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Do at least 12 triceps pushdowns two or three times each week. This move works the backs of your arms and builds muscle for toning the area. To do the exercise, secure your resistance band overhead with the handles about 6 inches apart. Grasp the handles with your palms down and elbows bent. Press down on the handles until your elbows are straight. Return to the starting position to finish one repetition.

Include at least one set of 12 seated rows, two or three times each week. This move works your entire arm, making it ideal for slimming the area. To do a seated row, sit on the floor with your knees slightly bent. Secure your resistance band around a heavy, stationary object and hold the handles with your palms facing down and elbows straight. Pull the resistance band toward you until your elbows are bent and extended behind you. Avoid leaning back during the move. Straighten your arms to finish one repetition.

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Add 12 biceps curls, two or three times per week. To do the move, stand on the middle of your resistance band with your left foot. Grip the ends of the resistance band in your left hand, arm straight at your side. Curl your arm up toward your shoulder, palms facing in. Return to the starting position to finish one biceps curl.


Exercise is a vital part of a weight-loss diet and is likely to contribute to a drop in arm fat. However, dietary changes are also important and contribute to weight loss while also keeping you healthy. Choose a variety of foods from each food group. Of particular importance are complex carbohydrates, found in foods such as oatmeal and whole-wheat bread, which fuel your workouts. Protein from lean meat, fish, beans and eggs is important for muscle function and recovery.