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FEB 8, 2024

The Best Exercises for Bingo Wings: Get Rid of Arm Fat Fast

Tone your arms quickly with the best exercises for bingo wings. Target arm fat effectively and see fast results with our expert workout guide.

Read time: 8 minutes

We do give the worst names to parts of our bodies. And not the sciencey nerdy side of things that require a dictionary and PhD to remember. But the nicknames for flabby are like bingo wings or bat wings. But they’re undesirable to so many of us; regardless of what you call them, they’ve got to go!

Thankfully, we’ve got the solution. So rather than sheepishly hiding your arms away in long-sleeved tops, it's time to wave them a hearty goodbye confidently. After all, it's 2024, and our tried-and-true exercises are here to banish those unwanted arm flab swiftly and effectively!

Best Arm Exercises for Bingo Wings

It's no secret that one of the areas people get most conscious about is their arms. Specifically, the area between the elbow and shoulder is called bingo wings. The first thing to acknowledge is the causes for this build-up: aging, hormonal changes, genetic predisposition, and lack of physical activity. Thankfully, there are several arm exercises that can help tone and strengthen your arms, reducing excess fat. So, here are some of the best exercises to eliminate bingo wings.

Dumbbell Tricep Extensions

One exercise which is highly effective in targeting and toning triceps muscles is dumbbell tricep extensions. The main goal of this exercise is to strengthen and tone the triceps muscle behind your upper arm for a more defined and firm appearance.

To perform tricep extensions:

  • Hold a dumbbell in both hands.

  • With your feet shoulder-width apart, stand straight with your back erect.

  • Position the dumbbell behind your head with your elbows bent.

  • Extend both your arms upwards without moving your elbows.

  • Lower the weight slowly to the starting position.

  • Perform 3 sets of 8–10 repetitions.

Correct form is essential to achieve maximum benefits from this exercise. After all, incorrect forms can lead to injuries or ineffective results. So, it's advisable to use a lighter weight at first and gradually increase weight as you gain strength.

Remember that focusing on other upper body muscles is equally important when performing exercises to target specific muscles like the triceps. For instance, work on the biceps using bicep curls along with hammer curls. This way, when you lose additional arm fat, these supplementary muscles will also become more visible.

Bicep Curls

Bicep curls are one of the most effective exercises for building and toning the muscles in your arms. It works primarily on your biceps brachii, which is the muscle that's responsible for elbow flexion.

To perform this exercise, you’ll need a pair of dumbbells that are comfortable to lift.

  • To get started, stand with feet shoulder-width apart and hold your weights in front of your thighs with palms facing forward.

  • Next, slowly curl the weights towards your shoulders while keeping your upper body stationary.

  • Keep your elbows tight to the sides of your torso as you contract your bicep muscles.

  • Finally, exhale and lower the weights to the starting position with control.

Repeat this move for three sets of 15 repetitions each. Ensure you don’t sway or use too much momentum when lifting, as this can lead to injury or ineffective results.


Pushups are an all-time classic exercise that targets the triceps and several other upper body muscles, like core stabilizers and chest muscles. They require no special equipment and can be done indoors or outdoors.

Ensure you keep the form perfect throughout the entire range of motion - from lowering down to pushing back up - by lowering your body just a few inches off the ground and then pushing it right back up in controlled movements using primarily triceps strength. Exhale as you push up, tighten your abs to support your lower back, keep your elbows close to your sides, and inhale as you lower down.

For anyone uncomfortable on the floor or requires an alternative to traditional pushups, there are plenty of variations that can be done to target arm fat effectively:



Diamond Push-ups

Place your hands together underneath your chest to form a diamond shape. Lower down till your chest nearly touches the hand position.

Lay Down Push-ups

Lie down on your stomach and lift your chest with arms at right angles. Slowly lift extending arms, and repeat.

Hand Release Push-ups

Lower yourself down like regular push-ups, but release both hands before reversing the motion and using them to push up again.


Auxiliary Exercises to Combat Arm Fat

Auxiliary exercises focus on strengthening other muscles in addition to your arms, such as the core muscles. The main advantage of these exercises is that they help burn calories by increasing your body’s metabolism. As a result, you’ll burn more calories while remaining active even after completing these workouts.

Shoulder press

One popular auxiliary exercise used for combatting arm fat is the shoulder press. This exercise works out the shoulder and deltoid muscles while simultaneously engaging the triceps muscles. It involves using dumbbells and starting by holding one in each hand at shoulder height with the palms facing forward.

  • To perform this exercise, press both weights upwards until straightened towards the ceiling before lowering them to the starting position.

  • For consistent results, you should perform this exercise thrice a week using weights between 5 and 10 pounds.

  • Doing this effectively involves standing with feet hip-width apart and keeping the back straight throughout the entire movement so as not to strain it.

Wall Pushups offer yet another simple yet efficient workout routine that can be done at home.

Wall Pushups

Wall push-ups are an excellent way to help tone your arms and reduce the fatty deposits that cause bingo wings. They’re a great exercise for beginners because they don’t require any equipment, making them easy to perform at home, in the office, or anywhere.

To perform wall push-ups,

  • Stand facing a wall with your feet shoulder-width apart.

  • Place your palms on the wall slightly wider than your shoulders, and keep your fingers pointing upwards.

  • Lean forward and lower yourself towards the wall, bending your elbows and keeping your core engaged.

  • Pause once you feel a light stretch in your chest muscles, then return to the starting position and repeat.

This exercise is an effective way to target your triceps, the main muscles responsible for arm extensions. They also work out your forearms and shoulders simultaneously. Aim for three sets of 10 to 20 repetitions twice or thrice weekly.

Building a Comprehensive Arm Workout

A good arm workout routine should include bodyweight exercises (like those targeting triceps) and weighted exercises like bicep curls or standing tricep extensions. Working out these muscles helps achieve leaner but more muscular toned arms instead of just disposing of excess fat.

Here's a well-rounded approach to target each muscle group with effective exercises:

Muscle Group



Dumbbell Curl, Hammer Curl


Standing Tricep Extension, Skull Crusher


Pushups, Shoulder Press


Farmer's Walks


  • It's important to track progress by adjusting weights gradually to always challenge yourself without causing undue stress on joints and muscles.

  • Note that muscle groups like biceps rely on compound movements like a bent-over row or a chin-up, which also works other muscles while lifting. This promotes overall muscular growth rather than just targeting specific muscle groups.

We’ve said it before, but it's crucial to remember that these moves should be done with the proper form.

Nutritional Guidelines for Boosting Muscle Tone

Achieving toned arms is not just a matter of exercise; your diet also plays a vital role in enhancing muscle tone and reducing body fat. To complement your arm workout routine, here are some essential nutritional guidelines:

  1. Protein-Rich Diet: Protein is the building block of muscles. Incorporate lean protein sources like chicken, fish, tofu, legumes, and eggs into your diet. These help in muscle recovery and growth, especially after a workout. Aim for a balanced daily intake to keep your muscles fed and metabolism active.

  2. Healthy Fats: Don’t avoid fats; just choose the right ones. Avocados, nuts, seeds, and olive oil are great sources of healthy fats. They help in nutrient absorption and provide essential fatty acids that support muscle health.

  3. Complex Carbohydrates: Carbs are your body’s primary energy source. Opt for complex carbohydrates like whole grains, fruits, vegetables, and legumes. These provide a steady energy release, keeping you fueled for your workouts and daily activities.

  4. Stay Hydrated: Water is essential for overall health and aids muscle-building. Staying well-hydrated ensures nutrients are efficiently transported to your muscles and helps maintain energy levels.

  5. Cut Down on Processed Foods: Reduce intake of processed foods and sugars. These can lead to unwanted weight gain and counteract your efforts to tone your arms.

  6. Balanced Meal Timing: Eating at regular intervals can help maintain energy levels and prevent overeating. Small, frequent meals are preferable over large, infrequent ones. This approach keeps your metabolism active and aids in digestion and nutrient absorption.

  7. Vitamins and Minerals: Ensure your diet includes a variety of fruits and vegetables to get all the necessary vitamins and minerals. These nutrients are vital for muscle function and recovery.

  8. Post-Workout Nutrition: After a workout, consuming a combination of proteins and carbohydrates is important to aid muscle recovery and replenish glycogen stores. A great way to get a healthy dose of protein in your system is by using a premium protein shaker for speed, ease, and convenience.

  9. Monitor Caloric Intake: While you don’t need to obsess over calories, being mindful of your intake versus your expenditure can help manage body fat levels. Use a food diary or an app to track what you eat.

  10. Omega-3 Fatty Acids: Foods rich in omega-3s, like salmon and flaxseeds, can aid in muscle growth and reduce inflammation, which is crucial for recovery and muscle toning.

By following these nutritional guidelines, you can significantly enhance the effectiveness of your arm-toning exercises, leading to more visible and lasting results.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.


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