Get Rid Of Bat Wings With This 10-Minute Daily Workout

Building muscle in your triceps is the name of the game, and this routine will help you do just that.

Excess, flabby skin on your upper arms can be frustrating to deal with any time of year, but especially when tank top season rolls around. You may have heard of the term "bat wings" before, and if you'd like to improve and tone up this problematic area, we have you covered.

This 10-minute workout will help you get rid of bat wings, and it all starts with strength training on a consistent basis. Building muscle in your triceps is the name of the game here, and that's exactly what the below movements will achieve.

When it comes to training your arms, particularly your triceps, you want to prioritize pressing movements and build strength each time you do them. Exercises such as bench presses, shoulder presses, and pushups are fantastic, but you also want to include isolation movements that directly target your triceps.

For this exercise, grab a pair of dumbbells, and press them up and over your head. Keeping the dumbbells together, bend from your elbows, and lower the weight all the way down behind your head until your biceps touch your forearms.

Overhead Dumbbell Triceps Extensions

Grab a single dumbbell, and raise it above your head. Bend from your elbow, bringing it down across your body behind your head. Get a good triceps stretch at the bottom, then fully extend your arm back to the starting position, flexing your triceps to finish. Perform 2 to 3 sets of 10 to 12 reps for each arm.

Single Arm Overhead Triceps Extensions

Position yourself flat on your back on a bench, and press the dumbbells up so that your palms are facing each other. Keeping your shoulders completely straight, bend your elbows back so the dumbbells come down towards you.

Dumbbell Triceps Extensions

Assume a plank position with your body in a completely straight line above the ground. Your feet should be together and your shoulders should be in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself until you're about halfway down.

Pushup Hold