Exercise Guide
While spot reduction is a myth, you can tighten the muscles underneath to eliminate “bat wings” and improve posture. Use these bodyweight moves or light household weights (water bottles) for resistance.
🛠️ The Arm Sculpting Circuit
Standing V-Raise
Raise arms diagonally in front of you forming a ‘V’ shape to target the front deltoids.
Shoulder Press
Push upward from shoulder height. Use water bottles for added resistance.
Havyk Raises
A hybrid move lifting outward and then forward to hit all three shoulder heads.
Kickbacks
Hinge at the hips and extend your arm backward until straight. Squeeze at the top.
Tricep Extension
Lower a weight behind your head and extend upward, keeping elbows close to ears.
Bench Dips
Use a sturdy chair or sofa. Lower your body and push back up using only your arms.
Curl Hold
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Hold the 90-degree position for 30 seconds to build isometric strength.
Reverse Fly
Lean forward and open arms like wings to target rear shoulders and back fat.
Push-Ups
The gold standard. Focus on keeping elbows tucked to hit the triceps harder.
🥗 Nutrition for Lean Muscle
You cannot out-train a poor diet. Fuel your progress with these core strategies:
