Let’s talk about a body part many of us feel a little self-conscious about — those soft, jiggly patches on the back of the upper arms, lovingly (or not-so-lovingly) known as bingo wings. Whether you’re waving hello or reaching for a cup, they tend to flap around and get more attention than we’d like.
Now, here’s the truth: there’s nothing wrong with having a bit of arm softness. But if you’re someone who wants firmer, more toned arms and wants to feel better in tank tops, sleeveless dresses, or even while working out — we’ve got your back. Or, in this case, your arms.
In this guide, we’ll walk you through five super effective exercises that target your triceps — the main muscle behind your upper arm — and help tighten up that area. And no, we’re not talking about boring or overly complicated routines. Just real moves that bring results when done consistently.
What Causes Bingo Wings?
Let’s break it down. The extra flab on the back of the arms usually comes from a mix of:
- Loss of muscle tone in the triceps
- Higher body fat percentage
- Hormonal shifts, especially in women
- Lack of resistance training targeting that area
- Natural aging which reduces skin elasticity
So no, it’s not just about weight. Even slim people can have bingo wings if those muscles aren’t being worked. The good news? That also means everyone can tone this area with the right plan.
Why Spot Reduction Doesn’t Work (But Targeted Toning Does)
Quick reality check — you can’t spot-reduce fat. No exercise will magically melt fat from just your arms. But you can strengthen and define the muscles underneath, which gives your arms a firmer and more sculpted look.
Pair these exercises with a balanced diet, regular cardio, and strength training for your whole body, and you’ll start seeing your arms change shape over time.
Alright, let’s get into the five exercises that deserve a permanent spot in your weekly routine.
1. Tricep Dips (Bodyweight)
This one’s an old-school favorite for a reason — it works.
Why it works:
Tricep dips target the back of your upper arms and also engage your shoulders and chest.
How to do it:
- Sit on a bench or sturdy chair.
- Place your hands next to your hips, fingers facing forward.
- Slide your butt off the edge and extend your legs out.
- Lower yourself by bending your elbows to about 90 degrees.
- Push back up through your palms to the start.
Do 3 sets of 10–12 reps.
Pro tip:
Keep your shoulders down and core tight to avoid unnecessary strain on your neck.
2. Overhead Tricep Extensions (Dumbbells or Water Bottles)
Grab a dumbbell, water bottle, or anything with weight — this one’s simple but burns deep.
Why it works:
This move isolates the long head of your triceps, the part that gives your arms length and shape.
How to do it:
- Stand or sit tall, holding a weight with both hands.
- Raise it overhead until your arms are fully extended.
- Lower the weight behind your head by bending your elbows.
- Keep your elbows close to your ears throughout.
- Press back up to the top.
Aim for 3 sets of 10–15 reps.
Pro tip:
Use a moderate weight that challenges you by the final few reps — but still lets you move with control.
3. Tricep Kickbacks
You’ll feel this one instantly. And the burn is so worth it.
Why it works:
Kickbacks hit all three heads of the triceps, especially when done with perfect form.
How to do it:
Slowly return to the start.
Hold a dumbbell in each hand.
Hinge slightly at the hips, keeping your back flat.
Bend your elbows to 90 degrees.
Extend your arms straight back, squeezing the triceps.
