10 Targeted Exercises for Bat Wings + a 10-Minute Arm Routine

Looking to tone your upper arms? Here are the best exercises to reduce “bat wings.” These at-home moves strengthen and tone the biceps and triceps to help reduce flabby arms and improve muscle definition.

If you’re unsure how to use these exercises together, keep reading — there’s a focused 10-minute resistance-band and dumbbell workout at the end of this article.

Upper arms are a common place for women to store extra body fat. The truth is you cannot completely spot reduce fat, but you can build the muscles in the area and lower overall body fat to reveal a firmer shape.

By strengthening the muscles around the upper arm — both biceps and triceps — and combining that work with fat loss strategies, you can significantly reduce the appearance of flabby arms.

The Best Exercises For Bat Wings

The following exercises target the upper-arm muscles: primarily the triceps on the back of the arm and the biceps on the front. While “bat wings” usually refer to triceps, developing both muscle groups helps create balanced, toned arms.

You can add these movements to an existing workout routine or pick three to five and perform them as a circuit for a quick upper-arm session.

Equipment You Need

The most versatile tools for these exercises are resistance bands and dumbbells. They’re compact, effective, and work well for at-home training. If you’re starting out, a light set of dumbbells and a few resistance bands give you plenty of options.

Below are nine effective exercises you can rotate through to build muscle and sculpt the upper arm.

1. Seated band bicep curl
2. Skull crushers
3. Standing hammer curls
4. Tricep band pressdown (single arm)
5. Underhand kickback
6. Single-arm resistance band bicep curl
7. Overhead tricep extensions
8. Diamond or close-grip push-ups
9. Reverse-grip push-ups

Seated Band Bicep Curl

This variation mirrors a TRX curl and emphasizes continuous tension. Holding the elbows at shoulder height keeps the biceps engaged throughout the movement.

A benefit of using a band: resistance increases as you reach the exercise’s sticking point, providing a challenging finish. Aim for 2–3 sets of 8–10 reps.

• Secure a band to a stable post or beam at about chest-to-shoulder height.
• Sit tall, hold the band with arms extended, and raise your elbows to shoulder level.
• Curl the hands toward your face, pause briefly, then slowly lower back to start.

Skull Crushers

Skull crushers are a classic tricep-builder. Performing them with dumbbells keeps each arm working independently and helps reveal any strength imbalances.

Try a finisher by targeting multiple angles: lower to your chin, to eye level, and slightly behind the head — eight reps at each angle for two rounds.

1. Lie on your back on the floor or a bench with dumbbells held overhead, palms facing each other.
2. Hinge at the elbows to lower the weights toward your forehead, then extend the elbows to return to start, using triceps to press up.

Standing Hammer Curls

Hammer curls are a classic move that also targets the forearms and improves grip strength. They keep the shoulder neutral, which is easier on the joint.

Add 2–3 sets of 8–12 reps to the end of a session to really feel the burn.

• Stand tall with core braced and hold dumbbells with palms facing each other.
• Curl one or both weights toward the shoulder while keeping the torso still, then lower slowly.

Single-Arm Tricep Band Pressdown

This mimics a cable pressdown and is great for higher-rep work. Keep the shoulder still and fully lock out the elbow at the bottom of each rep.

Perform 2 sets of 15–20 reps depending on band strength.

1. Kneel or sit back on your heels and secure a mini loop so one side rests at your shoulder.
2. Place your working hand in the loop with elbow bent at your side, then press down toward the hip, fully extending the elbow.
3. Slowly return to the start with control.

Underhand Kickback

Switching the grip on a tricep kickback engages the triceps and forearms differently and can be more challenging due to the line of pull.

Work 2 sets of 8–12 reps.

1. Support yourself in a half-tabletop position with one knee and hand on a bench or couch.
2. Hold a dumbbell in the other hand with palm facing up and row the elbow back to your side.
3. Extend the elbow so the hand moves toward your hip, then return to the starting position.

Single-Arm Resistance Band Bicep Curl

Unilateral curls help correct imbalances and add variety. Keep the elbow elevated at shoulder height to maximize biceps engagement.

Aim for 2–3 sets of 10–12 reps per arm.

1. Anchor a band to a stable post. Sit or stand sideways to the anchor and hold the band with the working arm extended.
2. Raise the elbow to shoulder height and curl the hand toward your face. Pause, then lower slowly while keeping the elbow up.

Overhead Tricep Extensions

Overhead extensions load the long head of the triceps. If using a band, hinge slightly at the hips to protect the shoulders and focus the work on the arms.

Finish with 2 sets of 12–15 reps.

1. Stand with feet under the hips, hold a single dumbbell with both hands behind the head and elbows bent.
2. Extend the elbows to lift the weight overhead, pause, then return with control.

Diamond Or Close Grip Push-Ups

Diamond push-ups heavily target the triceps while also engaging the chest, shoulders, and core. Maintain strict plank form; if your torso collapses, reduce the difficulty.

Try two sets of as many clean reps as possible.

1. From plank, place hands together under the chest so thumbs and index fingers form a diamond or triangle.
2. Lower with elbows driving back, keeping the body in a straight line, then press up.

Pike Press

The pike press targets shoulders and triceps and can be performed from the floor or with feet elevated to increase triceps emphasis.

1. Form a pike with hips high and hands on the floor. Bend the elbows and bring your head toward the ground in a tripod-like position.
2. Press into the hands to extend the arms and return to the pike position.

Perform 3–6 repetitions, or more if using elevated feet for added difficulty.

Bonus: Reverse Grip Push-Ups

Reverse-grip push-ups are advanced and demand wrist mobility and balance. They place a unique load on the triceps and are worth working toward if you want a challenge.

1. In plank, rotate your hands so fingers point toward your feet instead of forward.
2. Lower while maintaining form and then press back up. Stop before form breaks.

Specific Advantages of Using These Bicep and Tricep Exercises

• Stronger arms improve performance in larger compound lifts.
• Functional strength makes daily tasks, such as carrying children or groceries, easier.
• Training anterior (biceps) and posterior (triceps) chains separately reduces muscular imbalances.

10-Minute At-Home Bicep and Tricep Workout

Here’s a compact routine to blast the arms. Warm up with light dynamic motions before starting.

Dumbbell Pullover	10 reps
Close Grip Push Up	8 reps
45 seconds rest	2 sets
Pike Press	5 reps
Skull Crusher (wide)	8 reps
Skull Crusher (narrow)	8 reps
45 seconds rest	2 sets
Push Plank	20 seconds
Rest 10 seconds	1 set

Perform the first two exercises back-to-back for the listed reps, rest 45 seconds, and repeat for two rounds. Move on to the next three exercises, perform them back-to-back, rest 45 seconds between sets, and repeat two rounds. Finish with the push-plank finisher.

Tip: If full push-ups are too difficult, substitute eccentric push-ups (slow lowering) to build strength while protecting form.

If you only have bands, replace weighted dropsets by performing higher-rep sets — for example, 15 reps of curls and skull crushers with control.

Other Fitness Tips To Help Your Goals

• Practice scaled push-up variations to build pressing strength and form.
• Include shoulder mobility work to protect the joints when doing overhead movements.
• Progressively overload your arm work over time — add reps, sets, or resistance so the muscles continue to adapt.
• Combine resistance training with a balanced diet and aerobic work for fat-loss progress that reveals muscle tone.

Frequently Asked Questions About Biceps & Triceps

Training your arms doesn’t have to be repetitive. Rotate exercises, change sets and rep schemes, and introduce new variations to avoid plateaus. Be consistent, keep progressing, and you’ll see stronger, more sculpted arms.