10 moves to lose the arm jiggle and rock that tank top!

We’ve all felt it at some point or another. That feeling when you stop waving goodbye however you still feel as though your arm is moving. What better time than now to work on toning up your arms so you can be ready to rock that tank top this summer! Trust me, it’s easier than you think to tone up your upper arms! I’ve tried so many different exercises over the years and can honestly tell you I’ve narrowed down exactly which ones have worked the best for me! I used to think lifting weights would make me look bulky, however that could not be further from the truth. My arms have never been more toned and I know it’s from consistently performing these exercises each week. Get ready to see some great results, get rid of that flabby arm jiggle and say bye bye to your bat wings for good!

Lose the flabby arm jiggle: upper arm toning workout!

This routine can be performed in the gym or at home.

What you need: a set of dumbbells. Always choose a weight that is challenging ( especially the last 2-3 reps) however that allows you  to maintain proper  form.

If you are doing this workout at home I will show you alternatives to any mahcines in the gym! Perform this routine 2-3x a week for best results.

Perform 3 sets of 12-15 reps of each exercise.

Now let’s get down to the moves that will tone up those arms and get rid of the flabby arm jiggle for good!


  • Tricep dips: Targeting the triceps is one of the best ways to tone up your arms and get rid of the jiggle!
    • To perform:  I perform this exercise using a bench and I like to challenge myself by placing my feet on a physioball as this forces me to use my upper body strength. To perform: sit on a bench with your fingertips facing away from you, feet on the ball if you choose. Otherwise you can keep your feet on the ground. Keeping your shoulders down away from your ears and abs engaged, bend your elbows until you reach a 90 degree angle as shown. Press back up to starting position as your squeeze your triceps.
  • Tricep push ups.
  • This is one of my all time favorite exercises for really getting rid of that flabby arm jiggle and it really works!
    • To perform: Begin in a plank position (drop to you knees if you are modifying). With this exercise it’s very important to keep your elbows glued to your ribcage to keep good form and engage the triceps properly. Keeping your abs engaged and your back straight, bend your elbows and perform a push up as shown. Straighten your elbows as you squeeze your triceps and return to start position.
  • Shoulder alternating forward raise: Great for toning up the upper arms and defining your shoulders!
    • To perform: Stand with a dumbbell in each hand palms facing you. Engage your abdominals as you slowly raise one arm out in front of you with your elbow straight ( as shown). Remember to keep you shoulders down away from your ears. Repeat on the opposite side for one full repetition.
  • Shoulder lateral raise:
    • To perform: Stand with your feet hip width apart, abs engaged and a dumbbell in each hand ( palms facing in). Raise your arms out to the sides keeping your elbows at a 90 degree angle while keeping your shoulders down away from your ears as shown. Return to start position.
  • Upright rows: I love this exercise for getting rid of my arm flab and really toning up my shoulders!
    • To perform: Stand with your feet hip width apart, abs engaged with a dumbbell in each hand, palms facing you. You can also perform this exercise with a barbell if you prefer. Keeping your shoulders down away from your ears, slowly raise your arms up as shown as you keep your elbows lifted up towards the ceiling. Lower back to start position.
  • Tricep overhead press: Tones the triceps and gets rid of the jiggle on the backside of your arms!
    • To perform: Stand with a dumbbell held by both hands, feet hip width apart. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. Keeping your upper arms close to your head with elbows in, lower the resistance behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. Go back to the starting position by using the triceps to raise the dumbbell.
  • Sidelying single arm tricep push up: Perfect for getting some serious definition in your arms!
    • To perform: Lay on your side and wrap your bottom arm around your waist. Place your top arm in front of you (at shoulder height) palm down and fingertips facing toward your head.  Press down through your hand as your lift you upper body up off the floor, straightening your elbow and squeezing your tricep. Lower down nice and slow. Repeat 10x on each side.
  • Reverse fly: Great for getting rid of the flab on the back of your upper arms!
    • To perform: Stand with your feet together, slightly bent forward with your abs engaged and back nice and straight. It’s also important to keep your neck straight by looking down and to keep your shoulders away from your ears for good posture. Raise your arms out to the sides, keeping your palms down as your focus on the back of your shoulders: squeezing your shoulder blades together at the top of the movement. Lower back down to start position.
  • Wide armed push ups: One of the best body weight exercises to tone up those arms and lose the flab! * Note: Baby optional!  I just love the picture when she was so little! 
    • To perform:  Begin in a plank position, however this time keep your hands wider than shoulder width to work your chest muscles more. You can perform this on your knees as well. Keeping your core engaged and your back straight inhale and lower into a pushup; exhale back to start.   
  • Side plank rotations: I always throw a plank I into my workouts because they are great for toning up your upper  body! 
  • To perform: Begin in a plank position, wrists under shoulders, engaging your core, squeezing your thighs and pressing back through your heels. Bring your right hand in a little bit and rotate to the right into a side plank position as your lift your left arm up towards the ceiling. Pause and then come back to center. Repeat on the other side. That is 1 rep.   

So there you have the best exercises for toning up those upper arms, losing the flab and getting rid of that jiggle. Get ready to rock your tank tops and sleeveless dresses this summer with confidence!

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Email me with any questions at aflowers@lifeofafitmomma.com

I love hearing from you all! Feel free to comment with your thoughts after checking  out the workout

Your friend and workout buddy,

Dr. Allie Flowers, PT, DPT, RYT

lose the arm flab for good in time for summer and kiss those bat wings goodbye for good! Tone up your arms with these 10 exercises!




16 Responses

    1. Thanks for checking it out! I actually struggled with how to title this post so I did some research and apparently people do call it the “arm Jiggle” and it just stuck with me!

  1. Wow these are great to know!! I especially love how you included your baby in that last one!:) it’s so much harder to work out when you have the baby and you show it can be done!

    1. Thank you! Yes I totally agree it’s so much harder with a baby but not impossible! My daughter has become my little workout buddy!

  2. It’s so funny that i came across this post because I was just saying the other day that I wanted to get rid of the arm jiggles! I really like the suggestion for tricep dips. I’m pretty much the least athletic person out there, but I think even I could do that a few minutes a day!

    1. YAY! Glad this can help! Yes you do not have to be super athletic to do any of these moves! They are designed for all levels:)

  3. You look so good!!! I’m still in the process of trying to get back on how I look like before I had a baby and it’s tough. So I give you props for keeping up with your look and health.

    1. Thank you so much, you are too kind! I hope to inspire women to know that it IS possible to get your groove back after baby! Actually, I think I’m in better shape now than I was before! I think it’s also because now I’m chasing a 14 month old around and never get to sit down!!!

  4. This is exactly the motivation I needed. Love the tricep dips too. I’ve definitely had some winter weight gain, so I need to get back to moving.

    1. Thanks for checking out the workout! They say summer bodies are made in winter right? I try to work my upper body 3x a week and stay consistent and it really pays off:)

    1. Thanks for checking it out! I’ve been really consistent with this routine over the past 9 months and it really works! I try to work my upper body 3 days a week!! Keep up the good work!

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