8 Best Exercise Machine for Flabby Arms (How To Lose Arm Fat Fast) (2024)

The best exercise machine for flabby arms can vary depending if you want to work on the top side (biceps), underside (triceps) or bottom part of the arm (forearms).⁸

But no matter which part you want to work, there’s a fat burning machine below that can help and we’ll show you exactly how to use it too.

If you’re still not sure where to start, we put together an arm workout plan and diet tips that can make those saggy arms disappear in no time! So without further ado, let’s take a look at a full list of machines and what makes for a good arm machine.

What Makes Arm Exercise Equipment good for Targeting Flabby Arm Fat?

There are a number of reasons that can make an exercise machine good, especially for those who are tired of being fat and want leaner arms. For example, when a machine causes the target muscle to be isolated this is ideal because it engages all the muscles involved in that muscle group.

Seated positions can be positive when assessing if a piece of arm equipment is good to use, as it helps improve stability during the exercise. This allows the lifter to be focused on the movement itself rather than having to account for balance. It can also prevent injury from occurring too!

Additionally, a good exercise machine is one that allows for variation. This can include variation in grip patterns to target different muscle groups, or even variation in foot placement to aid in target muscle engagement. Having variety is key to a good exercise routine.

It also depends on where the arm fat is accumulating. For example, back arm fat can be targeted with tricep or “tri” workouts. This will help to tone the area up by increasing muscle while burning overall body fat. Alternatively, if a dieter finds that their arm fat is more apparent on the front of the arm, then targeting the biceps or “bis” might provide better results.

Best Exercises Machines To Tone Upper Arms & How To Get Rid of Upper Arm Fat With Biceps Exercises

Finding the best exercise machine for flabby arms can be frustrating, especially for beginners. Readers are encouraged to explore the machines listed below that specially target the biceps brachii, or better known as the bis or upper arm muscles. Keep in mind that research suggests increasing muscle aids in metabolism, and as a result, leads to the body burning more fat.¹ Working out is key to getting rid of upper arm fat!

1. Preacher Curl or Bicep Curl Machine

This machine allows weightlifters to isolate their biceps or upper arm muscles by eliminating any potential body sway.

To use the preacher curl or bicep curl machine, simply sit on the bench with arms in an extended position and grasp the handles with an underhand grip. Lifters should then slowly curl their hands towards their shoulders, hold for a moment, and then slowly lower them back down.

Note, you may have to adjust the seat up or down some to find the best angle for you. The same applies for nearly every machine seen below.

Just as a hook grip vs mixed grip is hotly debated for some exercises, the same is true for underhand and overhand grips for this exercise. Lifters should try both variations to target different muscles in the forearm for consistently better muscle tone in the arms.

Checkout this youtube link for a demonstration of the exercise with the correct form:

2. Hammer Curl Machine

Typically the bicep curl machine offers a straight bar for an underhand grip during the exercise. Some machines will also provide an alternative grip for hammer curls.

This handle will appear to be vertical and will require the wrists to be in neutral rather than supinated or underhanded like the exercise above.

To use the hammer curl machine, stand facing the machine and grasp the handles with a neutral grip, or more simply put, palms facing each other. Keeping the elbows tucked close to the waist, the weight lifter will then curl the handles towards their shoulders and then lower them back down to the starting position.

Here is an example of what proper form should look like when completing a hammer curl on the curl machine but note this machine doesn’t have netural grip by default and the guy is modifying the movement to make it into a machine hammer curl:

3. Cable Curl

Cable machines are ideal for weight lifters because a variety of muscles can be targeted. For this example, the cable curl machine can target upper arm fat by engaging the biceps or upper arm muscles.

To use the cable machine for bicep curls, lifters should stand facing the machine and grasp the handle with an underhand grip.

Make sure to keep the elbows close to the waist, and curl the handle towards the shoulders. Pause at the top of the rep and then slowly lower the handle back down.

Here is a detailed example of how to complete a cable curl with proper form:

Learn How To Get Rid of Under Arm Fat WithTricep Exercises To Lose Arm Fat

Those who want to know the best exercise machine for flabby arms are in luck, because there are several exercise machines that can help target the triceps and aid in losing hard to burn arm fat. The tricep, or more commonly known “tris”, are vital for elbow and shoulder movement.²

Weight lifters should integrate the below exercises into their workout routine if they want to learn how to get rid of back arm fat and support their upper arm joint health.

4. Tricep Dip Machine

This provides a killer workout for the triceps as well as the chest, shoulders, and back muscles. It’s easy to incorporate into a 4 day workout split to target arm fat and muscle strength.

In order to use the tricep dip machine, lifters should sit on the bench with their arms fully extended while grasping the handles provided.

In a slow and controlled motion, the lifter should then lower their body by bending at the elbows. Make sure to hold the exercise for a moment before slowly raising back up.

Here is a good example of what correct form looks like for this exercise:

5. Cable Tricep Extension

The cable tricep extension is a great way to target the triceps while also allowing variations in grips due to handlebar attachment options as well as overhead and underhead methods to execution.

One study suggests that overhead tricep workouts result in significantly higher muscular hypertrophy or growth.³ So keep this variation in mind if muscle building is the goal.

In order to do this exercise, participants should stand facing the machine and grasp the handle with a pronated or palms down position.

This is commonly referred to as an overhand grip. Different handles can be used, including the rope, the tricep v bar, or the handle straps.

Lifters should start by keeping their arms abducted to the side, so that their elbows are nearly touching their waist. Next, they will extend their arms to a full range of motion and then slowly return to their starting position.

This is an example of the cable tricep extension with proper form:

6. Tricep Extension Machine

This exercise is one of the best gym equipment for fat arm loss because it targets the hard to hit back of the arm. It is similar to the cable tricep extension, but it allows the user to have more stability and tricep isolation due to its seated positioning.

To use the tricep extension machine, simply sit at the machine in an upright and ergonomic position. Lifters will rest the back of their arm along the cushion and grasp the vertical handles for a neutral wrist position.

Next, the user will then slowly push the handle down until their arms are fully extended at the end range of motion. They will then slowly flex the elbows to return to the start position.

Check out a demonstration on how to complete this exercise here:

How To Get Tight Arms at the Gym With Forearm Exercise Machines

Typically when a person wants to tone the arms and build muscle, exercises for biceps and triceps are used. However, it’s important to balance the muscles to ensure all body parts are being worked out.

Lifters that ask themselves, “why does my forearm hurt when I curl?” might be suffering from a muscle imbalance. Muscle imbalances in the forearm can lead to higher fatigue and instances of painful repetitive strain injuries like tennis elbow.⁴ To combat this, make sure to include the best machines to target forearms.

7. Wrist Curl Machine

This machine is a great way to specifically target all the muscles in the forearm. It helps to isolate the forearm muscles by eliminating any potential body sway that leads to muscle compensation, or recruiting other muscles to aid in a workout designed to target a specific muscle group.

To properly use the wrist curl machine, a lifter will sit or stand next to the bench with the backs of the forearms resting on the pad.

This exercise will use a supinated, or palms facing upwards position to really target the flexor muscles in the forearm. Alternatively, lifters can use a palm down grasp to engage the extensor or back side muscles of the forearm.

After taking the correct starting position, the lifter will then curl their hands towards their wrists, pausing at full wrist flexion to hold for a second, and then slowly extend the wrist to lower them back down to their starting position.

Here is an example of correct form used on this machine:

To be fair, there’s not many forearm machines in any gym so another way to get them tighter is by doing more pulling movements such as pull ups, deadlifts, pull downs etc.

The Best Arm Fat Workout Routine To Use (How To Get Rid of Arm Fat Fast)

Weightlifting beginners might feel a little bit intimidated when it comes to picking which exercises to do as well as the number of reps and sets to complete. Instead of stressing, readers can simply follow the six week workout plan discussed below to tone the arms and help get rid of arm fat fast.

Lifters can even integrate a deadlift workout program or back squats to make sure the entire body is being targeted each week. Research suggests using a progressive overloading technique; this means lifters increase their load or reps each workout for maximum strength gains.⁵

Note, this program follows a weekly schematic written in a sets x reps format.

Week 1

Day 1 (Biceps)

• Bicep Curl Machine: 3×8
• Cable Curl: 3×12
• Hammer Curl on Curl Machine: 3×8
• Wrist Curl Machine: 3×12

Day 2 (Rest)

Day 3 (Triceps)

• Tricep Dip Machine: 3×8
• Cable Extension: 3×12
• Tricep Extension Machine: 3×8
• Reverse Wrist Curl Machine: 3×12

Day 4 (Rest)

Day 5 (Biceps and Triceps)

• Bicep Curl Machine: 3×8
• Cable Extension: 3×12
• Tricep Dip Machine: 3×8
• Wrist Curl Machine: 3×12

Day 6 (Rest)

Day 7 (Rest)

Week 2

Day 1 (Biceps)

• Bicep Curl Machine Reverse Grip: 3×8
• Cable Curl: 3×12
• Cable Curl Reverse Grip: 3×8
• Wrist Curl Machine: 3×12

Day 2 (Rest)

Day 3 (Triceps)

• Tricep Dip Machine: 3×8
• Cable Extension with Rope: 3×12
• Tricep Extension Machine: 3×8
• Reverse Wrist Curl Machine: 3×12

Day 4 (Rest)

Day 5 (Biceps and Triceps)

• Tricep Dip Machine: 3×8
• Bicep Curl Machine Reverse Grip: 3×12
• Tricep Extension Machine: 3×8
• Reverse Wrist Curl Machine: 3×12

Day 6 (Rest)

Day 7 (Rest)

Week 3

Day 1 (Biceps)

• Bicep Curl Machine: 3×12
• Cable Curl Reverse Grip: 3×12
• Hammer Curl Machine: 3×12
• Reverse Wrist Curl Machine: 3×12

Day 2 (Rest)

Day 3 (Triceps)

• Tricep Dip Machine: 3×12
• Cable Extension with V Bar: 3×12
• Tricep Extension Machine: 3×12
• Wrist Curl Machine: 3×12

Day 4 (Rest)

Day 5 (Biceps and Triceps)

• Bicep Curl Machine Reverse Grip 3×12
• Tricep Dip Machine: 3×12
• Hammer Curl Machine: 3×12
• Wrist Curl Machine: 3×12

Day 6 (Rest)

Day 7 (Rest)

Week 4

Day 1 (Biceps)

• Bicep Curl Reverse Grip Machine: 4×8
• Cable Curl Reverse Grip: 4×8
• Hammer Curl Machine: 4×8
• Reverse Wrist Curl Machine: 4×8

Day 2 (Rest)

Day 3 (Triceps)

• Tricep Dip Machine: 4×8
• Cable Extension with Handles: 4×8
• Tricep Extension Machine: 4×8
• Wrist Curl Machine: 4×8

Day 4 (Rest)

Day 5 (Biceps and Triceps)

• Tricep Dip Machine: 4×8
• Hammer Curl Machine: 4×8
• Tricep Extension Machine: 4×8
• Reverse Wrist Curl Machine: 4×8

Day 6 (Rest)

Day 7 (Rest)

Week 5

Day 1 (Biceps)

• Hammer Curl Machine: 4×12
• Cable Curl: 4×8
• Reverse Grip Curl Machine: 4×12
• Wrist Curl Machine: 4×8

Day 2 (Rest)

Day 3 (Triceps)

• Tricep Dip Machine: 4×12
• Cable Extension with Grip of Choice: 4×8
• Tricep Extension Machine: 4×12
• Reverse Wrist Curl Machine: 4×8

Day 4 (Rest)

Day 5 (Biceps and Triceps)

• Hammer Curl Machine: 4×8
• Cable Extension with Grip of Choice: 4×12
• Reverse Grip Curl Machine: 4×12
• Wrist Curl Machine: 4×8

Day 6 (Rest)

Day 7 (Rest)

Week 6

Day 1 (Biceps)

• Bicep Curl Machine: 4×12
• Cable Curl: 4×12
• Hammer Curl on Curl Machine: 4×12
• Wrist Curl Machine: 4×12

Day 2 (Rest)

Day 3 (Triceps)

• Tricep Dip Machine: 4×12
• Cable Extension: 4×12
• Tricep Extension Machine: 4×12
• Reverse Wrist Curl Machine: 4×12

Day 4 (Rest)

Day 5 (Biceps and Triceps)

• Bicep Curl Machine: 4×12
• Cable Extension: 4×12
• Tricep Dip Machine: 4×12
• Wrist Curl Machine: 4×12

Day 6 (Rest)

Day 7 (Rest)

This program is designed for beginners who are focused on arms only, but this may lead to imbalances and isn’t the most effective way to transform your arms or your body.

Therefore, we suggest moving on to beginner workout programs after running the program above once or twice.

How To Lose Arm Fat for Good by Eating Healthy (How To Get Rid of Saggy Arms With Diet)

Many fitness enthusiasts are aware that research says exercise assists with weight loss and body recomposition.⁶ However, eating a healthy diet is critical for learning how to get rid of saggy arms and accompanying arm fat.

Healthy dietary habits must be used in conjunction with the exercises detailed above for fast arm fat reduction and overall muscle building.

Dieters should keep in mind that it’s important to focus on overall weight loss rather than trying to lose fat in a specific area (aka spot reduction) since it’s actually impossible to do so. Luckily, there are a number of healthy eating habits that can aid in weight loss, increased metabolism, and fat burning.

Dieters should strive to eat plenty of fruits and vegetables that are high in fiber, essential vitamins, and important minerals. They have the additional benefit of being low in calories, decreasing a person’s overall caloric deficit, which simply means the amount of calories burned in comparison to the amount of calories consumed.

This will also help those wondering how to lose upper belly fat, as body fat will start to decrease everywhere on the body.

Furthermore, dieters should consider prioritizing lean protein in several meals throughout the day. Protein is an important nutrient because it aids in the building of muscle tissue, which in turns boosts the metabolism and encourages fat loss.

It’s also known to keep dieters feeling full for much longer, leading to a larger net caloric deficit. Remember to choose lean protein sources such as chicken, fish, or tofu, or use a protein shakes diet plan.

In addition to making the healthy dietary decisions discussed above, dieters can also utilize strategies that can aid in weight loss. This includes counting calories or macronutrients to ensure a specific caloric deficit is being met, or simply using intuitive eating that calls for eating what the body craves with moderation and only when hungry.

Dieters can even just add more activity into their routine and be mindful of their weight to track progress and adjust what foods they eat consistently.

And of course, in addition to eating a healthy diet, dieters can engage in regular physical activity to burn more calories and boost their metabolism for fat loss. This can include cardio based activities such as walking, jogging, swimming, cycling, as well as muscle building strength training programs that utilize the best exercise machine for flabby arms.

Research recognizes that the method of activity does not matter, but the calories burned does .⁷ So by combining a healthy diet with regular exercise, anyone can lose arm fat fast and achieve a healthier and more toned body.

There are so many arm machines to choose from, but all of these detailed exercises are great to incorporate into a workout plan to lose arm fat fast. Now that readers know the best exercise machine for flabby arms, they can achieve their gym and weight loss goals of having toned, slim, and lean arms.

Frequently Asked Questions About the Best Exercise Machine for Flabby Arms

¹McPherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92–98. <https://doi.org/10.4161/adip.22500>

²Landin, D., Thompson, M., & Jackson, M. (2018). Functions of the Triceps Brachii in Humans: A Review. Journal of clinical medicine research, 10(4), 290–293. <https://doi.org/10.14740/jocmr3340w>

³Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–11. Advance online publication. <https://doi.org/10.1080/17461391.2022.2100279>

⁴Alizadehkhaiyat, O., Fisher, A. C., Kemp, G. J., Vishwanathan, K., & Frostick, S. P. (2007). Upper limb muscle imbalance in tennis elbow: a functional and electromyographic assessment. Journal of orthopedic research : official publication of the Orthopaedic Research Society, 25(12), 1651–1657. <https://doi.org/10.1002/jor.20458>

⁵Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. <https://doi.org/10.7717/peerj.14142>

⁶Bellicha, A., van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour-Lambert, N., Pramono, A., Woodward, E., & Oppert, J. M. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22 Suppl 4(Suppl 4), e13256. <https://doi.org/10.1111/obr.13256>

⁷Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. <https://doi.org/10.1159/000111162>

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¹¹SYDA Productions. Canva. Accessed 19 April 2023. <https://www.canva.com/photos/MACe6lqC3YM-man-doing-triceps-dip/>

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