Fitness: 3 dumbbell exercises to tone flabby arms and eliminate “bat wings” at home


Getting fit from home is very easy and cheap, especially if you already have equipment like dumbbells or dumbbells, because on the internet you will find endless routines and exercises that you can do. Lift flabby arms or “get rid of the bat wings”. And here we want to share three of them with you so you can test them out.

How do you get rid of “bat wings” or flabby arms?


Stand with dumbbells in your hands vertically, your hips bent arms at the height of your hips and stick them to your body; Then slowly raise and lower your forearms, without separating them from the torso.

Triceps extension

Lift your left arm and lower your forearm with the dumbbell behind your head, but without moving your elbow or the rest of your body, then come back up and repeat the same movement on the other side.

Triceps extension
Triceps extension. Photo: Pinterest

The double-headed curl

With your arms close to your body and the weights horizontal, raise and lower your forearms, without lifting your elbows off your ribs.

Arm extension
Arm extension

Experts recommend doing 3 sets of 15 repetitions of each exercise, at least three times a week, to see results. In addition, cardiovascular exercise and a healthy diet are recommended Tightening sagging arms and eliminating “bat wings”. However, if you have an injury to your chest or arms, see a professional beforehand to prevent accidents.

Read also. Fitness: Japanese exercise to flatten a bulging belly and reduce the waist in 5 minutes


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