Bye Bye Bat Wings! 6 Moves for Strong, Sculpted Arms


One of the biggest questions I get asked when training is “How do I get rid of my jiggly arms?!” While this question comes mostly from my female clients, males are just as concerned about this area. So, what to do? Try adding these arm focused supersets to your fitness routine and you’ll be on your way to stronger, sculpted arms in no time.

The exercises below will be performed back to back to create a ‘superset’. Rest 30 seconds in between sets and repeat each set 3-4 times. Rep range should be between 8-12, if you can hit 13 reps, up your weight.


(Click the link for how to’s)

Superset #1

Dips – can be performed on a bench or dip bar. The tricep dip targets all 3 heads of the tricep making it a must have in any routine.

Narrow Grip Barbell Curl – a classic move, keep grip narrow to target the long head of the bicep.

Superset #2

Overhead One Arm Tricep Extension – this move hits the lateral head of the tricep as well as the long head, perfect for creating that aesthetically pleasing ‘horseshoe’.

Seated Concentration Curl – seated dumbbell concentration curls yield 97% biceps activity making this a perfect way to isolate the bicep muscle.

Superset #3

Reverse One Arm Cable Tricep Extensions – this move isolates the medial head of the tricep.

Wide Grip Barbell Curl – by switching your grip this exercise targets the short head of the bicep.

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