Getting rid of unwanted fat in your under arms and forearms is a common fitness goal. Although you can’t “spot reduce” fat from specific areas—with science showing that overall fat loss is the most effective approach—targeted exercises can build lean muscle, enhance definition, and improve your overall upper-body strength.

In this article, we share a workout plan that combines resistance training, HIIT, and forearm work along with nutrition tips to help you achieve a leaner, more sculpted look.

Understanding Fat Loss

Before diving into the exercises, it’s important to remember that fat loss happens when you create a calorie deficit through diet and exercise. While targeted strength exercises help tone and shape your muscles, overall body fat reduction will come from consistent cardio, strength training, and proper nutrition. (Spot reduction is a myth; see .)

Warm-Up (5 Minutes)

A proper warm-up increases blood flow and prepares your muscles for a challenging workout. Try this dynamic warm-up routine:

Jumping Jacks: 1 minute to elevate your heart rate.

Arm Circles: 30 seconds forward, 30 seconds backward.

Dynamic Stretching: Light arm swings and torso twists for 2 minutes.

The Targeted Workout Routine

Perform the following circuit 2–3 times per week. Aim for 10–15 repetitions per exercise (or 30–40 seconds per move in some HIIT intervals) with 60–90 seconds rest between circuits. Adjust the weight and intensity to your fitness level.

1. Push-Ups

Push-ups are a classic compound exercise that work your chest, shoulders, triceps, and core.
How to Do Them:
– Start in a plank position with your hands slightly wider than shoulder-width apart.
– Lower your chest toward the floor while keeping your body in a straight line.
– Push back up to full extension.
Modification: Perform on your knees if full push-ups are too challenging.

2. Tricep Dips

This exercise targets the triceps and tones the area around your armpits.
How to Do Them:
– Sit on the edge of a sturdy bench or chair with your hands gripping the edge beside your hips.
– Slide your hips off and lower your body by bending your elbows until your upper arms are nearly parallel to the floor.
– Push back up to the starting position.

3. Dumbbell Bicep Curls

These isolate the biceps, creating a leaner look in your upper arms.
How to Do Them:
– Stand or sit with a dumbbell in each hand, palms facing forward.
– Curl the weights toward your shoulders while keeping your elbows close to your body.
– Slowly lower the weights back down.

4. Overhead Triceps Extensions

This movement further targets the triceps for a more defined look.
How to Do Them:
– Hold a dumbbell (or a resistance band) with both hands overhead.
– Lower the weight behind your head by bending your elbows while keeping your upper arms still.
– Extend your arms back to the starting position.

5. Forearm Exercises

While spot-reducing fat on your forearms isn’t possible, strengthening these muscles improves grip and overall arm aesthetics.

Wrist Curls & Reverse Wrist Curls: Use light dumbbells to perform 3 sets of 15 reps each.

Farmer’s Walk: Hold a pair of moderate weights and walk for 30–60 seconds to build forearm endurance.

6. HIIT Finisher: Mountain Climbers

Add a short burst of cardio to boost metabolism and promote overall fat loss. How to Do Them:
– Start in a high plank position.
– Alternate driving your knees toward your chest rapidly for 30–40 seconds.

Cool-Down (5 Minutes)

Finish your workout with static stretches focusing on the arms, shoulders, and forearms:

Triceps Stretch: Raise one arm overhead and bend the elbow, using the other hand to gently push the elbow.

Chest Stretch: Stand in a doorway, place your arm against the frame, and lean forward to stretch your chest and shoulders.

Forearm Stretch: Extend one arm, palm up, and gently pull back on your fingers to stretch the forearm.

Nutrition and Lifestyle Tips

Remember, building muscle and losing fat go hand-in-hand:

Calorie Deficit: Use a food diary or app to ensure you’re consuming fewer calories than you burn.

Protein & Fiber: Increase lean protein (chicken, fish, beans) and fiber (vegetables, whole grains) to keep you full and support muscle growth.

Hydration: Aim for at least 8 glasses of water a day.

Rest & Recovery: Ensure 7–9 hours of sleep per night to help muscle recovery and maintain metabolic health.