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Honestly, I’d never heard of the term “bat wing arms” until one of my readers emailed me complaining that she had them. I thought, “What the heck is a bat wing arm?” Then I looked it up. I totally get it. So, today I’ve decided to answer a question by Jill about her bat wing arms.  Here it is:


“I’ve been eating low carb for the last 4 months, and I’ve lost 30 pounds. My problem is that my arms are flabby. While I’m happy I’ve lost weight, I’m now ashamed to wear sleeveless blouses. How do I get rid of bat wing arms?” Will I need surgery? – Going Batty Over Bat Wings


Congratulations on your weight loss and your commitment to low-carb eating! And no. You don’t need to get surgery. What you can do is incorporate free weights and circuit training into your exercise regimen. But first, what stops women from incorporating weight training during their weight loss journey?  Fear.  But fear of what?

Fear of Gaining Muscle

The most common fear I hear from women is that they’re afraid they’ll bulk up if they lift weights. They don’t want to look masculine. But that would never happen because in order to tone, you wouldn’t use heavy weights. You’d use low weights at high repetitions.

Beginner Arm Exercises

The best arm exercises for beginners include the use of free weights and gym equipment. I personally love the gym. Hopefully, you have a gym membership. If not, I highly recommend joining one so that you’re motivated by others around you.


I love this machine. Here’s are the steps:

1. Stand over the pulley (it would be over your head). There should be a thick rope attached to it.
2. Grab hold of the end of the ropes, with your palms facing each other.
3. Stand with your feet apart (approximately hip-width apart) with your knees bent slightly.
4. Your elbows should be beside your hips and bent at a 90 degree angle. Now extend your arms down toward the floor until they’re straight and hold for 3 seconds.
5. Slowly raise and release, but don’t let the weights touch until you’ve completed your sets.

You’re going to do a set of 3 with repetitions of 10-12. Your arm should be tired by the time you reach the 10th repetition. If you’re not tired, it means the weight is too light.


This is another great machine. The advantage of using a machine (as opposed to free weights) is that you don’t have to figure out the structure of the exercise. You just sit on the machine and do it.  The lat pull down machine has an overhead wide bar attached. If it’s not attached, it’s very easy for you to attach it.

And away we go…

1. Sit down faced towards the weight stack
2. Grab the bar overhead with your palms faced outward – away from your body.
3. Slightly lean backwards. Approximately 30 to 45 degrees. Then pull the bar down toward your chest.
4. The muscles you’ll want to engage are the large muscles down the sides of your back.

You’re going to do a set of 3 with repetitions of 10-12.


For this exercise, you’ll be using free weights (dumb bells). At the end of this post, I’ll recommend a couple of options for you through the trusted Amazon.  Now, before you try this exercise, It’s important that you pick the right weight so that you don’t injure yourself. I would first try two 2 to 5 pound weights.

Ready? 1, 2, 3…Here we go…

1. Stand with your legs apart (about hip-width apart), with your knees slightly bent. Now, bend forward
(about 20 degrees) at the waist

2. Hold each dumbbell beside your body (down) with your palms facing your thighs.
3. Slowly lift your arms out to the side into a “T” position until your arms reach your shoulder level.
4. Return to the starting position

Do 3 sets of 10-12 repetitions

Where to Buy The Best Dumbbell Sets

And now I have some great news for you.  I did some online research for you.  I wanted to find the best types of dumbbells to use for beginners that are cheap, but high quality.  I found two that I highly recommend.  The first set of dumbbells is called  CAP Neoprene Dumbbells.   They come in different colors and in a variety of weights from 2 pounds up to 15 pounds.  And they come as a pair.

Get Rid of Bat Wing Arms

Remember I suggested for the dumbbell exercise to start with a low weight? Well, with the CAP Neoprene Dumbells, you have the option to choose from 2 pound weights all the way up to 15 pound weights.

The price for 2 pound weights costs $14.85, plus you get free shipping. The price for the 5 pound weights costs $19.99 (remember they come as a per pair).

Now, there’s a second option, in case you’re not sure whether you should start with the 2-pound weights or 5-pound weights.

AmazonBasics Neoprene Dumbbells

Get Rid of Bat Wing Arms

You can buy AmazonBasics Neoprene Dumbells.  This is actually a better buy than the CAP Neoprene Dumbbells because the AmazonBasics Neoprene Dumbbells include:

  • 3 pairs of dumbbells in 2-pound, 3-pound, and 5-pound sizes
  • Easy to assemble weight stand

And the price is only $24.99.  You get the same benefits as the CAP Neoprene Dumbbells such as:

  • Neoprene coating on weights for secure grip
  • Made for indoor and outdoor use
  • Perfect for resistance training

So you’re getting 3 pairs of weights and a weight stand for only $5 bucks more.  Also, this choice would be ideal if you aren’t sure which weight is right for you as a beginner.  Either way, I think these dumbell weights are a steal.

Congratulations on your eating healthy, abstaining from carbs and sugar – and now incorporating exercise and weight training into your program! Remember, it’s important to be consistent with your exercise. Exercise 5 days a week (with your doctor’s approval, of course) to see fast results.

I hope this article was helpful. I’d love to hear how you get rid of bat wing arms. Please feel free to leave your comments below!