Get Rid of Bat Wings with These 3 Easy Exercises
Are you trying to get rid of stubborn bat wings? There are a few easy exercises that will help you do it. Nick Venuti is a personal trainer and social media influencer who shares simple moves to help you achieve big results. "Do you have bat wing arms? If so, you need to try these three exercises," she says. "Do these consistently, and you'll start seeing the change in your arms and your posture."
To Get Rid of Bat Wings, Start by Fixing Shoulder Issues
"Bet you didn't know the key to getting rid of those bat wings starts with fixing your shoulder issues! Look, I get it. When it comes to arms, we all want toned, tight triceps. But focusing only on tricep exercises without addressing shoulder stability is like building a house on sand. If your shoulders can't support proper movement, those 'bat wings' are here to stay!" he says.
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Tighten Up Triceps
"Most people don't realize that weak shoulder muscles and poor posture are huge contributors to loose, flabby arms. When your shoulders can't properly lift, guess what happens? Your triceps aren't getting the full workout they need to tighten up," he continues.
These 3 Exercise Will Help Build Stability
"Here are 3 exercises to build stability and get the triceps working like they should," he says. "Ladies, if you're trying to get rid of your back wings, you got to do something about it. So I want you to grab your loop band and let's get to work."
Banded 3-Way Tricep Extension
The first exercise, banded 3-way tricep extension, "hits the triceps from multiple angles," he explains. "5 x 15 reps each side." To do it, bring the band around your wrist. "Bring it up to shorter height. I want you to inhale, exhale, pull down, pull to the side, and then pull up. You're going to do this five times to each side. Down, side, and then up," he says.
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Mini Band Row with Elbows Tucked
Next, do mini band rows with elbows tucked. "Strengthens upper back and improves posture," he says. "15 to 20 reps each side." Then, "bring the band around your foot. Take the step back. Get the elbow into your side," he says. "Exhale, doing these banded rows. I want you to do this 15 times to each side. If you keep the elbow close to your side, you're going to keep more time under tension in your triceps."
Pull-Apart with Eccentric Focus
He also recommends pull-apart with eccentric focus. "Builds stabilizer strength in the shoulders and upper back," he says, suggesting "15 to 20 reps slow." He recommends doing them three seconds coming back in the center. "So pull, three, two, one. And if you can do this for two to three sets, you're going to see results." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
