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How to tone your arms

Banish the bingo wings

How to get rid of arm fat

A healthy diet is the first step to shedding fat from your arms. Make sure you’re eating lots of lean protein as this will aid lean muscle growth and help you to avoid sneaky snacking as you’ll feel fuller for longer.

And of course, there’s no avoiding exercise. Get in a mixture of high intensity workouts that will burn loads of calories and targeted arm exercises that will help to firm up those problem areas.

Arm toning exercises

Overhead tricep extensions

As well as targeting the back of the arms (and those pesky bingo wings), this exercise helps to increase stability in the shoulders and elbows. It can be done with a dumbbell, kettlebell or even a barbell - but be careful about the weight you choose so you don't overload your joints.

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Step 1

Kneel with your knees shoulder-width apart, holding the kettlebell in your hands. Raise the weight over your head until both arms are fully extended.

Step 2

Keeping your upper arms close to your head with your elbows in, lower the kettlebell behind you until your forearms touch your biceps. Keep your upper arms stationary, only engaging your biceps.

Step 3

Use your triceps to straighten your arms and raise the kettlebell while breathing out.

Michael Jennings, Men's Health fitness editor, says:

The no.1 faux pas: Letting the elbows drift away from the head. Remember to keep the shoulders down and the elbows as close to the ears as possible.

Kettlebell upright row

Working the biceps, shoulders and back, it's a great all-round upper body workout. Using different equipment and adjusting your grip width will target slightly different muscle areas. So to get the most out of the exercise, test out all the different variations.

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Step 1

Stand tall, back straight, holding the kettlebell in front of you in an overhand grip.

Step 2

Slowly raise the kettlebell up, keeping your core engaged and elbows out to your sides.

Step 3

Once the kettlebell reaches chin height, lower back down and repeat.

Michael Jennings, Men's Health fitness editor, says:

Did you know you can also do this exercise with dumbbells or a bar?

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Tried and tested - tone detected!

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