Let’s face it: We almost never store body fat in ways that are flattering. While Thanksgiving dinner—and tasty food year-round, for that matter—is meant to be enjoyed, ending up with your own pair of “turkey wings,” or fat under your triceps and around your arms, is not something that should be on the holiday menu! That’s why we’ve put together the best arm workout to get rid of turkey wings for good.
Sadly, you can’t force your body to burn fat in a particular area, also known as spot training. However, building up muscle in that area generally alters the composition and results in a more toned appearance. Combined with a healthy, fat-loss nutrition plan, and regular cardiovascular exercise to reduce your overall body fat, performing these arm exercises is a killer way to leave the turkey wings on the table!
Now, let’s get into the workout. Perform each exercise for eight to 12 reps, two times per week. Keep reading for the best routine to get rid of turkey wings and tone up those arms.
Triceps Extensions will build the muscles in the back of your arms, leading to more definition and an aesthetically pleasing ratio of muscle to fat. In order to perform them, begin by holding one end of a dumbbell above your head. Bend your elbows to lower the dumbbell behind your head. Then, extend your elbows to return to the starting position. Repeat for the prescribed number of reps.
This next exercise will tone up the front of your arms. And don’t worry—you won’t end up with bulky muscles anytime soon, but you will improve the muscle composition of your arms.
To perform Biceps Curls, begin standing with a dumbbell in each hand, palms facing up.
Curl the dumbbell to your chest until it just touches your chest-shoulder area. Slowly lower the weight to the starting position. Repeat for the prescribed number of reps.
Rear Delt Flies will hit the back of your shoulders and triceps. These areas contribute to turkey wings and should be toned up if your main goal is to achieve tank top-ready arms.
To perform Rear Delt Bent-Over Flies, begin by holding two dumbbells by your sides. Bend forward at your waist, and let your arms hang beneath you, maintaining a slight bend in both elbows. Then, raise the dumbbells up to the side without bending your elbows. Focus on squeezing the muscles in your rear shoulder area before you slowly lower back down to the starting position. Repeat for the prescribed number of reps.
Last but not least, it’s time for Dumbbell Lateral Raises. This exercise will hit the topside of your arms and shoulders, further toning everything up in those areas.
To perform a Dumbbell Lateral Raise, begin standing with a dumbbell in each hand with a neutral grip, palms facing inward, and elbows slightly bent. Raise the dumbbells out to the side without bending at your elbows. Focus on squeezing through your shoulders, but avoid shrugging. Then, slowly return to the starting position. Repeat for the prescribed number of reps.