The 5 Exercises You Need For Lean Arms!

The 5 Exercises You Need to Do For Lean Arms 

Shedding stubborn body fat can be tricky. If you’ve ever tried to change your body composition you likely have noticed not all areas tend to burn through fat the same way.


 For many, the underarm area is the hardest to lose. It seems like no matter what you do you just can’t seem to “tighten” things up there. 

When we work with personal training clients here in West Chester, PA; we don’t go a day without clients asking for the best exercises to lose fat in their arms. 

Unfortunately, spot targeting weight loss and fat loss is not as easy as it may seem. 

In fact, it’s not possible to lose body fat in a single area of the body with any single exercise (Sorry). With that said, there are exercises that can tone the muscles of your arms, and, when combined with a solid nutritional approach can give you the look you want. 

For clients that are looking for the fastest way to get lean arms, contact us to join the workout and diet program at Gage Strength Training. But for those that are sticking to their own routine, check out our top 5 exercises for lean and toned arms below. 

Here are 5 exercises you need to be doing every week to get the arms that you want: 

1. Push Ups:

When performed properly, the old school push up is the most effective exercise to tone the arms. By keeping your elbows tight to your body at a 45 degree angle you’ll be activating the triceps muscle (the three headed muscle that makes up the under arm). Continue to add reps until you can easily perform 3-4 sets of 8-12 reps. 

2. Recline Rows:

Suspension trainer recline rows target the largest muscle in the upper body (Lats) and the largest muscles in the arms (biceps). Safe for people of any ability level, recline rows should be a staple in your everyday training program. 3 Sets of 15-20 reps

3. Farmer Carries:

This is functional fitness at it’s finest. Pick up some heavy weights and go for a walk. Perform farmers with half of your total body weight, and as you get stronger you can increase the distance or time carried. 

4. Overhead Presses:

You’ll need to train the arms in all angels to get your desired results, and the overhead press is the most effective way to train the shoulders. You can perform this movement kneeling, seated, or standing. 3×8-12 reps 

4. Chin Ups:

Now before you write this one off if you can’t do them, there are a TON of different ways to perform chin ups from a beginner level (band assisted) to advanced (standard chin ups) level. 

You’ll notice that nowhere in this article do we talk about running or other forms of cardio… The reason is that cardio is just not as effective at developing the lean and toned look that most people are looking for. 

No one ever got nice arms from using an elliptical. Start incorporating these movements into your workouts 2x a week, and within a few weeks you’ll start to see your hard work paying off. 

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