How to Lose Arm Fat With Resistance Bands

Tone arm muscles by working against the resistance of the stretch band.
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Jiggly arm fat is the last thing you want to reveal in that sleeveless dress. Although it's not possible to spot-reduce, you can develop slender, toned arms with strength training exercises while losing excess weight with cardio. Resistance bands are an effective, convenient muscle-toning tool to use that take little space and won't put a dent in your budget.

    Step 1

    Perform a minimum of 150 minutes of aerobic exercise per week. Schedule it into your busy day in half-hour chunks, five days per week or three 10-minute segments per day, as needed.

    Step 2

    Do cardio activities you'll enjoy so exercising won't feel like a chore. Go for a brisk walk, jog, ride your bike or take an aerobics class with your friends to add a social component.

    Step 3

    Tone the biceps and triceps muscles with anti-rotation presses. Anchor your resistance band at chest level by placing the center in a door jam or other secure spot. Stand with your feet shoulder-width apart and your body turned so your right side is faced slightly forward. Position your hands right in front of your chest, ensuring the resistance band is tight. Extend your arms forward, and then pull them back to your chest. Aim for eight reps with your right side facing forward, and then switch sides and do another eight reps. Do this and all other resistance band exercises three times per week.

    Step 4

    Anchor the center of the resistance band in the top of a door jam or another secure spot above you. Step back until the band is taut as you hold one end in each hand with your elbows bent and hands to each side of your chest. Pull on the band as you draw your arms down until they're straightened by your sides. Slowly, bring your forearms back up to the starting position to complete one rep. Perform eight to 16 reps, three times weekly.

    Step 5

    Ask a partner to stand with the resistance band around his chest, or anchor your band in the door jam at chest level. Step forward with your right foot and sink into a lunge position. Position your bent arms by your sides with your elbows back and hands next to your chest, making sure the band is taut. Pull your arms back behind you, keeping the elbows bent, as if you're trying to touch your shoulder blades together. Do 12 reps with your right foot forward, then switch legs and repeat. Perform lunging rows three times each week.


    • See your doctor before you begin a new workout to make sure it's the right exercise plan for you.


    • Balance out your arm-toning exercises with some resistance band exercises for your legs for total-body training.


    • Incorporate a reduced-calorie diet into your plan to lose arm fat and weight all over. Shave 250 to 500 calories per day off your intake without going below 1,200 to lose 1/2 to 1 pound per week.


    • Perform strength training exercises every other day so your muscles have time to rest and recover.


    • Test your resistance band anchors before exercising to make sure the band won't come loose during your workout.

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