How to Tone Fat From Above the Elbows

Woman exercising with dumbbells

If you're starting to develop batwings on your flabby arms, it's time to grab a set of light dumbbells and get exercising. Strength-training exercises will help to build the triceps and biceps muscles -- located above the elbows on the back and front of the upper arm bones, respectively. In addition to strength training, shave fat away from your arms by implementing a regular cardiovascular exercise routine. Choose cardio exercises that target the arms, such as swimming, elliptical training, tennis and power yoga.

Biceps Curls

Stand up tall with a straight spine. Hold a dumbbell in each hand. Position your arms by your sides and tuck your elbows in toward your lower ribs.

Curl your left forearm to meet your left shoulder, palm facing the body. Keep your elbows tucked in toward your sides for the duration of the exercise.

Lower your left arm and curl your right forearm to your right shoulder. This counts as one repetition.

Perform 12 to 15 repetitions, working your way up to three sets.

Triceps Extensions

Stand up tall with a straight spine.

Wrap both hands around one dumbbell.

Extend your arms directly over your head.

Press your elbows close to your skull and keep the inner arms glued to the ears throughout the entire exercise. This helps you to maintain proper form and protects your shouders.

Bend your elbows and lower your fists behind your head.

Press your arms back to straight by engaging your triceps muscles -- the muscles that run underneath your upper arms, from the armpit to the elbow.

Perform 12 to 15 repetitions, working your way up to three sets.

Wall Pushups

Stand 2 feet away from a wall. Position your feet hip-width apart. Place your palms on the wall, shoulder-width apart.

Bend your elbows and lower your upper torso and chin toward the wall. Do not touch the wall with your chin but hover 1 to 2 inches away from the wall.

Press back to a standing position for one repetition.

Perform three sets of 12 to 15 repetitions.

Four-Limbed Staff Pose

Position yourself on all fours. Align your wrists under your shoulders and your knees slightly behind your hips.

Bend your elbows and lower your upper torso toward the ground. Keep your elbows tucked into your sides throughout the entire exercise.

Hover 1 to 2 inches above the ground without actually touching it.

Press yourself back up, extending your arms fully.

Modify the pose for a more challenging version by stepping back with both feet until you are in a high pushup position. Lower yourself down toward the floor and hover.

Perform as many repetitions as you can before your muscles fatigue. Take a break and work your way up to three sets.


Choosing the amount of dumbbell weight to use for strength training exercises is subjective. A good rule of thumb is to check how many reps you can complete using the dumbbell. The weight is appropriate if you can complete 12 to 15 reps, with the last several reps moderately challenging. If you struggle to perform 6 to 8 reps, decrease the weight. Likewise, increase the weight if you breeze through 15 reps with ease.


There is a risk of injury associated with strength training. Work with a personal trainer or coach if you are new to working out, and always consult your doctor before beginning a new exercise program..