As a personal trainer, I hear many common questions about how to target specific areas of the body. We’re kicking off our “Problem Areas for Most Women” series with three effective tricep exercises. One question I hear often is: “How do I get rid of those bat wings?”
If you’re looking to strengthen and develop your arms, I’m here to help you get started. If you’re on a weight-loss journey, it’s important to remember that everyone’s body responds differently to changes in exercise and nutrition. If you have any health concerns or are unsure where to start, consider speaking with a qualified healthcare professional. The back of the upper arms is an area many people want to strengthen and improve. It’s commonly referred to as “bat wings” or underarm fat. The good news? You can strengthen the muscles in this area with resistance training. While you can’t specifically burn fat from one area of the body, building your triceps can help your arms become stronger and more defined as you work toward your overall fitness goals. In simple terms, spot reduction isn’t possible. Instead of focusing on one specific area, incorporate full-body resistance training and regular physical activity to support overall fat loss.
Here are 3 effective tricep exercises to add to your workout routine.
1. Tricep Kickbacks
The tricep kickback is a simple exercise that targets the triceps—the muscles located on the back of your upper arm.
How to do it:
1. Hold a dumbbell in each hand.
2. Slightly bend your knees and hinge forward at your hips.
3. Keep your elbows close to your sides.
4. Extend your arms backward until your elbows are straight.
5. Slowly return to the starting position.
Tip: Keep the movement controlled instead of swinging the weights. Focus on squeezing your triceps as you extend your arms.
Try: 3 sets of 10–15 repetitions.
2. Overhead Tricep Extension
Overhead tricep extensions are a great exercise for targeting the triceps, particularly the long head, while building strength and improving overall arm development.
How to do it:
1. Attach a rope to a low cable pulley.
2. Face away from the cable machine and bring the rope behind your head.
3. Take a staggered stance and keep your core tight.
4. Position your elbows close to your head and keep your upper arms relatively stationary.
5. Extend your arms overhead, squeezing your triceps at the top.
6. Slowly bend your elbows and return to the starting position.
Tip: Keep your elbows pointed forward and avoid letting them flare out. Focus on controlling the movement and using your triceps rather than your shoulders.
Try: 3 sets of 10–15 repetitions.
3. One-Arm Tricep Extension
Working one arm at a time can help you focus on each side individually and maintain control throughout the exercise.
How to do it:
1. Hold a dumbbell in one hand.
2. Raise the dumbbell overhead.
3. Keep your elbow pointing upward and close to your head.
4. Lower the weight behind your head by bending your elbow.
5. Extend your arm back to the starting position.
6. Complete your repetitions before switching arms.
Tip: Use a weight you can control without arching your back or allowing your elbow to flare excessively.
Try: 3 sets of 10–15 repetitions per arm.
Can These Exercises Get Rid Of The “Bat Wing”
These exercises can strengthen and develop your triceps, but they cannot specifically burn fat from your underarms.
If your goal is to reduce overall body fat, focus on a well-rounded fitness routine that includes resistance training, regular physical activity, cardiovascular exercise, adequate nutrition, quality sleep, and consistency.
You can also incorporate activities such as HIIT, cardio, and calisthenics based on your fitness level and goals.
Think of it this way:
Strength training builds muscle. Overall fat loss reduces body fat. Consistency brings the two together. Instead of doing hundreds of arm exercises every day, focus on a structured training program that works your entire body while giving your triceps enough attention to become stronger. These exercises can be a great addition to your routine when your goal is to strengthen and develop your arms while working toward overall fat loss.
Build Stronger, More Defined Arms With JCBPT
If you’re tired of doing random workouts without a plan, having a structured program can make a major difference.
At JCBPT, workouts are designed around your goals, fitness level, lifestyle, and experience. Whether you’re trying to improve your strength, build muscle, lose body fat, or simply feel more confident in your workouts, the goal is to give you a plan you can consistently follow.
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