How to reduce fat accumulation on the arms

  • Body fat accumulates on the upper arms and may be associated with metabolic syndrome.
  • Some exercises can help you control it and limit its accumulation.


Body fat is bizarre: it often accumulates in strange places on the body. Used to the abdominal one we focus only there, on the belly and around.
However, there is an accumulation of fat located higher up, exactly on the upper arms, at the biceps.

There is also a funny way of calling it, which is particularly evocative: some call it “the greeting feedback,” because when you wave your arms in greeting, this fat swings in a neat direction opposite to that of the rest of your arms, “continuing to greet.” Okay, have you visualized? So let’s proceed.

Don’t neglect it

It is not just an aesthetic issue: some fat accumulation may indicate a potentially dangerous physical condition. This accumulation in particular is due to genetic factors and excess calories. In fact, a 2020 study published in the scientific journal BMC Endocrine Disorders posited that this excess fat might be associated with metabolic syndrome. Metabolic syndrome is a medical condition that increases the risk of heart disease, stroke, and type 2 diabetes and is manifested by abdominal obesity, hypertension, and insulin resistance and is often linked to a sedentary lifestyle, unhealthy diet, or genetic predisposition.

Unfortunately, especially if it is a genetic issue, there is no effective way to eliminate it completely, other than surgery, of course.
However, there are exercises that can be done to limit, block and stabilize it while achieving physical well-being and tone. Recommending them is Mike Julom, an ACE (American Council on Exercise) certified personal trainer and CrossFit Level 1 coach. Here they are!

1. Push-ups

Photo: AndrewLobov
/ DepositPhotos

Because push-ups work mainly on the triceps, that is, the back muscles of the arms, they are also one of the most effective exercises to focus on containing fat on the upper arms. You can perform them in different ways and repetitions, depending on your level of training. You can then point to your feet and use them for support if you already have a good level of training, or you can make it less strenuous by pointing to your knees instead.

2. Extensions above the head

Photo: nickp37 / DepositPhotos
Photo: nickp37 / DepositPhotos

To perform it you need a dumbbell or weight to hold. The exercise involves carrying the weight held high above the head with both hands behind the head, then bringing it back to the starting position, thereby working the triceps.

3. Lifting with biceps (curls)

Photo: toxawww
/ DepositPhotos

The biceps are less involved in these fat accumulations (which, in fact, are mainly located on the opposite side), but keeping them efficient allows, above all, to give balance to the shape of the arm, as well as toning all the muscles involved in the movement, giving a more defined aesthetic shape.

(via Newsweek)


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