Best Exercise for Bat Wings: Transform Your Arms with These Proven Moves

The other night we were getting ready to turn in for the night and Mrs. Wellness Watchdog was jiggling her arms in the mirror. She said I needed to get to work finding out how to help her get rid of her “bat wings.” So, I went down a crazy rabbit hole and here we are.

Are you tired of struggling with bat wings?

Look no further! In this article, we will reveal the best exercise for banishing those pesky flabby arms and transforming them into toned and sculpted beauties.

Get ready to say goodbye to bat wings and hello to confidence with these proven moves. Let’s dive in and get those arms toned!

Understanding Bat Wings

Bat wings, a term many of us are familiar with, refers to the loose, saggy skin and excess fat that sometimes accumulates on our upper arms.

It’s a common concern, especially as we age or experience significant weight loss. But don’t worry, we’re here to help you understand and tackle this issue.

First, knowing the anatomy behind bat wings will help us target the problem more effectively.

Our triceps, the muscles located at the back of our upper arms, play a significant role in forming the appearance of bat wings. When our triceps are weak or underused, the skin and fat in that area can become more noticeable.

Next, we need to talk about the importance of a sensible approach. While we might wish for a magic solution to eradicate bat wings overnight, the reality is that it takes time, dedication, and a well-rounded routine to see results.

Combining a healthy diet with cardiovascular exercise and targeted strength training can help tighten and tone our arms.

Remember, consistency is key. Incorporate these exercises into your routine, and over time, you’ll start to see improvements in the appearance of your arms.

While we can’t spot-reduce body fat, these tricep-focused workouts will help create a more toned and sculpted look to help combat those pesky bat wings.

Fundamental Arms Anatomy


When it comes to bat wings, the main muscle group we should focus on is the triceps.

The triceps make up two-thirds of your upper arm and have three heads: long, lateral, and medial.

The long head is the one that tends to have the most “hang” or “jiggle,” which is why exercises targeting it are essential for reducing bat wings.


Now, let’s not forget about our biceps!

Although they’re not directly responsible for bat wings, incorporating bicep exercises into your routine can help create overall balance and tone in your arms.

As we work on reducing that jiggle, it’s important not to neglect other muscles too.


Lastly, our deltoids are the muscles that cap off our shoulders, and they play a crucial role in supporting arm movements.

In addition to tricep and bicep exercises, incorporating some shoulder exercises can ensure well-rounded arm strength and aesthetics.

Why Exercise Is Key

When we talk about bat wings, we’re referring to the loose skin and excess fat on the upper arms, particularly around the triceps area.

This can be a major cause of insecurity and discomfort for many of us. But worry not! Exercise is the key to reducing the appearance of bat wings and toning those arms.

Of course, it’s not just about triceps exercises. It’s also necessary to include a balanced exercise routine that addresses the rest of the body.

This includes cardio activities, such as walking, jogging, or swimming, which can aid in fat loss and help reveal the toned muscles beneath.

Finally, let’s not forget that patience and consistency in our workouts play a significant role in seeing results.

Keep in mind that progress takes time, and it’s crucial to stick with the workouts and incorporate them into our lifestyle.

The Best Bat Wings Exercises

Push Ups

Push-ups are an excellent exercise for targeting your triceps and tightening those so-called “bat wings.”

This classic move helps to engage your chest, shoulders, and triceps all at once. Follow these steps to do an effective push-up:

  1. Place your hands slightly wider than your shoulder width, your feet at hip width, and your body in a straight line.
  2. Lower your body down until your chest almost touches the floor.
  3. Push back up to the starting position.

Remember to maintain good form by keeping your core tight and back straight.

Aim for around 10-15 reps per set.

Tricep Dips

Tricep dips are another excellent exercise for targeting the back of your upper arms.

Here’s how to perform tricep dips:

  1. Find a solid surface like a chair, staircase, or bench.
  2. Place your hands behind you with your fingers pointing forward, and your legs extended in front.
  3. Bend your elbows and lower your body down towards the ground.
  4. Push back up to the starting position.

Try doing 10-15 reps per set, and make sure to maintain proper form by keeping your back close to the surface and elbows pointed straight back.

Overhead Extension

The overhead extension is a great isolation exercise that focuses on the tricep muscles. Grab a dumbbell or any resistance tool available.

To perform this exercise:

  1. Stand straight with your feet shoulder-width apart, holding one dumbbell above your head.
  2. Slowly bend your elbows to lower the dumbbell behind your head.
  3. Raise the dumbbell back to the starting position by extending your elbows.

Aim for 3 sets of 12-15 reps.

Don’t forget to engage your core and keep your back straight to avoid any tension on your neck and shoulders.


Kickbacks are another isolation exercise to help tone your triceps. Use a lightweight dumbbell for this move.

Here’s how to do kickbacks:

  1. Stand with your feet hip-width apart, holding the dumbbell in one hand.
  2. Bend your knees slightly and lean forward at the waist, keeping your back straight.
  3. Extend the arm holding the dumbbell back, straightening your elbow.
  4. Slowly return the arm to the starting position.

Perform 10-15 reps on each side, maintaining proper form by keeping your back straight and upper arm parallel to the floor.

Exercise Routines Variations

We understand that everyone’s fitness journey is unique, so we’ve compiled a list of exercise variations to help you target those pesky bat wings.

By mixing and matching these exercises, you can create a more diverse and engaging workout routine that keeps you motivated.

1. Tricep Dips: This classic exercise can be done on parallel bars, a workout bench, or even a sturdy chair. Remember to keep your elbows close to your body and maintain proper form.

  • Variation: Try incline or decline tricep dips by changing the angle of your body.

2. Push-ups: Have you ever tried doing push-ups with your hands close together? These are called diamond push-ups, and they’re a great tricep exercise. Start in a push-up position but with your hands touching, forming a diamond shape under your chest.

  • Variation: Elevate your feet on a step or a bench to work those triceps harder.

3. Close Grip Dumbbell Press: Lie on your back on a flat bench, holding a pair of dumbbells with a close grip (hands shoulder-width apart). Lower the dumbbells to your chest, then push them back up until your arms are fully extended.

  • Variation: Switch to a close grip barbell press for a different challenge.

4. Skull Crushers: Lie on your back on a flat bench with dumbbells in each hand. Extend your arms straight up, then slowly bend your elbows and lower the weights toward your forehead, keeping your upper arms stationary. Extend your arms back to the starting position.

  • Variation: Try using an EZ curl bar or perform these with a single arm at a time to emphasize each tricep individually.

5. Overhead Tricep Extension: Stand or sit upright, holding one dumbbell with both hands. Extend your arms straight above your head, then slowly bend your elbows, lowering the weight behind your head. Extend your arms back to the starting position.

  • Variation: Perform this exercise with a resistance band instead of a dumbbell.

Incorporate these exercises into your regular workout routine, and remember that consistency is key. We recommend aiming for 3 to 4 sets of 10 to 15 reps of each exercise. Stay committed, and you’ll see those bat wings start to tighten and tone.

Importance of Consistency

Let us stress this: consistency is key when it comes to toning your arms and getting rid of those dreaded bat wings. We know it can be challenging to stick to a routine, but trust us when we say the results will be worth it!

Here’s why consistency matters and how you can make it a part of your fitness journey.

First and foremost, consistency is crucial for muscle growth. It’s during those consistent workouts that we challenge our muscles and push them to adapt and grow stronger. In the case of bat wings, targeting the triceps regularly will help reduce their saggy appearance. By doing so, we’re also improving the overall shape of our arms.

Now, let’s talk about how you can maintain consistency in your workouts. One of the most effective ways to ensure we stick to our routines is by scheduling them ahead of time.

Mark specific days on your calendar for your workouts, and let nothing come in the way. Treat this time as an essential appointment you cannot miss.

Remember, slow and steady progress is better than no progress at all. Don’t hesitate to modify exercises or adjust the intensity if you need to. Allowing for these adjustments will make our routines more sustainable, and we’re more likely to stick with them.

Lastly, let us remind you that consistency should also apply to your diet. Fueling our bodies with the right nutrients is vital for overall health, muscle growth, and successful weight loss.

Be mindful of your food choices, and try incorporating lean protein sources and nutrient-dense vegetables to help promote muscle growth and a healthy lifestyle.

Embrace the journey of consistency, and together we’ll conquer those bat wings and achieve the toned arms we desire!

Combining Exercise with a Healthy Diet

When it comes to tackling bat wings, we can’t stress enough how important it is to combine targeted exercises with a healthy and balanced diet. Sure, working on those tricep muscles will help tighten and tone our arms, but we must also focus on shedding excess body fat and maintaining an overall healthy weight.

Diet Suggestions:

In order to aid in our fight against bat wings, we should incorporate the following into our diets:

  1. Lean Protein: Choose skinless chicken, turkey, fish, or plant-based proteins like beans and legumes to help build and repair muscle tissue. Aim for around 20-30 grams per meal.
  2. Complex Carbohydrates: Opt for whole grains, sweet potatoes, fruits, and vegetables which provide us with energy and essential nutrients for effective workouts.
  3. Healthy Fats: Incorporate a moderate amount of unsaturated fats from sources like avocados, nuts, seeds, and olive oil to support overall health.
  4. Hydration: Drinking enough water is essential for maintaining energy levels, boosting metabolism, and aiding digestion.

Monitoring Your Progress

We know how important it is to see the fruits of our labor, especially when it comes to getting rid of bat wings. So, let’s discuss some effective ways to monitor our progress while consistently working on those specialized exercises.

First of all, take pictures. Trust us, there’s nothing more motivating than having visual proof of our progress. At the beginning of our journey, take a “before” picture of our arms. Then, every week or two, let’s take more photos to compare and see the changes. Remember to maintain consistency in the lighting and angle of these pictures to ensure an accurate comparison.

In addition to tracking visual progress, let’s also measure the circumference of our upper arms. Using a flexible measuring tape, measure both arms at their widest point and record the numbers. Aim to measure our arms every two weeks to get a clear picture of the inches we’re shedding.

Here’s a small table to help us keep track:

DateLeft Arm (inches)Right Arm (inches)

Lastly, let’s not forget about the power of testing our strength. As we continue to work on our targeted exercises, our tricep muscles will become stronger. Pay attention to the weights and repetitions we are able to perform during our workouts.

Progress can be identified by an increase in the weights we can lift, or the number of repetitions and sets we can complete without feeling completely exhausted.

The Last Word

And there you have it, Wellness Seekers! The absolute best exercise (and diet routine) to help you eliminate that jiggly arm fat.

Remember, getting rid of bat wings can’t be accomplished by exercise alone. It also takes a clean diet and, most of all, consistency.

Incorporate this plan into your routine and you’ll be losing those bat wings right along with my wife.

Best Exercise for Bat Wings FAQs

How can I lose bat wings fast?

Losing bat wings fast requires a combination of consistent resistance training targeting the triceps, cardio exercises, and a healthy diet. Focus on tricep exercises like dips, push-ups, and tricep extensions. Incorporate cardio exercises like brisk walking, running, or swimming to burn calories and help with overall fat loss. Additionally, maintain a well-balanced, calorie-controlled diet to support muscle growth and aid in shedding excess fat.

Can bat wings be toned effectively?

Yes, bat wings can be toned effectively through targeted exercises and a balanced approach to fitness. Gradually increase the intensity of your tricep-focused workouts, incorporate some variations, and remember to train all three heads of the triceps (long, lateral, and medial) to achieve well-defined, toned arms.

Do bat wings disappear with weight loss?

While overall weight loss contributes to a reduction in bat wings, it’s important to combine it with specific tricep exercises to build muscle tone in the area. This combination will help you get rid of arm flab and give you firmer, more defined arms.

What exercises target the back of arm flab?

The best exercises for targeting the back of arm flab are those that work the triceps. Some effective exercises include push-ups, dips, tricep kickbacks, skull crushers, and overhead tricep extensions. Incorporating these exercises into your fitness routine will help reduce bat wings and tone your arms.

How can I work on bat wings using dumbbells?

Dumbbell exercises are a great way to work on bat wings. Perform tricep kickbacks by holding a dumbbell in each hand, bending your torso forward and keeping your upper arms close to your body, then extend your arms behind you. Another dumbbell exercise is the overhead tricep extension – hold a dumbbell with both hands above your head, and slowly lower it behind your head by bending your elbows, then extend your arms to return to the starting position.

What are some bodyweight exercises to help with bat wings?

Bodyweight exercises can be just as effective as using equipment when it comes to combating bat wings. Some of our favorite bodyweight exercises targeting bat wings include push-ups, dips (using a bench, chair, or parallel bars), and close-grip push-ups. By incorporating these exercises into your regular routine, you’ll be well on your way to reducing bat wings and achieving toned, strong arms.

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