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Bingo wings! They are frequently cited as the body part women hate most, and the culprit behind fat on the back of the arms is low levels of the male sex hormone, testosterone (which women produce, too). Although the core reason is an excess storage of fat in that one area of the body.

What to do

Do not stress out as there is a solution, which is weight training! There is a list of exercises below that will help with building the muscle on the back of the arms (triceps), which will tone up the area. Additionally it is important to keep in mind that toning any area of the body will require a reduction in body fat. So make sure you are in a calorie deficit and eating a high protein diet to encourage muscle gain.


1) Tricep Dip

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your bum off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Do 15 to 20 reps per set and aim to do two to three sets.




2) Tricep overhead extension (Dumbbell)

  • To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.


  • The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.


  • Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.

Do 15 to 20 reps per set and aim to do two to three sets.

3) One-Arm Press

  • Lie on your left side with legs stacked, knees slightly bent. Place your left arm on your right shoulder.
  • Press your right palm into the floor to lift your torso, extending your right arm until it’s straight

Do 15 to 20 reps per set and aim to do two to three sets.

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