31.1K followers

Follow

Follow

Follow

25 saved

24

10

I'm always here for a BAT WING WORKOUT !

Quick but effective triceps workout! I did 4 sets of 12 for everything.

The dumbbells used were 5 and 10 pounds.

#tricepsworkout #armworkoutsforwomen #armworkout #homeworkout #homefitness #homegym #dumbbellworkout #tonedarms #tonedbody #batwingworkout

2024/7/16 Edited to

The bat wing workout specifically targets the triceps, helping to strengthen and tone the entire upper arm. Performing exercises like tricep extensions and kickbacks with dumbbells provides resistance that promotes muscle growth and definition. Using weights of 5 and 10 pounds is ideal for most beginners, allowing for manageable lifts that still challenge the muscles. Aim for 4 sets of 12 repetitions to see significant improvements in strength and tone over time. Combining these exercises with a balanced diet can also enhance your arm definition, contributing to a more toned overall appearance. Additionally, integrating this workout into your routine 2-3 times a week can yield great results in your fitness journey. To stay motivated, consider pairing your workouts with supportive communities online, sharing progress and tips on platforms dedicated to fitness enthusiasts.

Related posts

A collage shows a woman demonstrating arm exercises, including flexing, tricep extensions, and push-ups, with text overlay 'lose bat wings & tone arms home workout'.

Two panels show a woman demonstrating assisted tricep pushups on a mat, from the starting position on hands and knees to the lowered push-up position. Instructions for the exercise are included.

Two panels show a woman performing skull crushers on a mat, lying on her back and holding a pink dumbbell. The images illustrate the bent and extended arm positions for the exercise.

GOT BAT WINGS? TRY THIS WORKOUT TO TONE YOUR ARMS!

Let’s tone your arms with this simple yet effective workout! Not only will you start to see results when you workout at least 2-3x a week, but you will start to feel more confident about you. I’m here to help you do just that! Perform the following exercises slowly and controlled: 1- Assisted tr

7461 likes

BYE BYE BAT WINGS

If you missed my live workout on TikTok this morning here are the exercises 💪🏾 4 rounds 50 seconds, then take 10 seconds to transition to the next exercise. 2 min break in between rounds. I’m using my 12 and 15lbs dumbbells. If you want to do rep versus time I would suggest 15 reps each #LetsGo

7564 likes

A woman in athletic wear takes a mirror selfie in a gym, with text overlaying "slim down your BAT WINGS with just 3 exercises" and an arrow pointing upwards.

A split image shows a woman demonstrating the overhead rope extension exercise, with arms bent and then extended, performing 3 sets of 10-12 reps.

A split image shows a woman demonstrating the seated dip exercise on a machine, with arms bent and then extended, performing 3 sets of 10-12 reps.

Slim your bat wings with this 3-exercise workout

Full workout details below! Focus on using good form and controlling the weights: Overhead rope extension: 3 sets of 10-12 reps - Adjust the cable to around hip height and stand with back facing the cable machine - Pull your arms straight and squeeze at the top when they are extended - Slowly

1687 likes

A woman in black workout attire takes a mirror selfie, showing her back and side. Text overlay reads "Lose bat wings arm fat loss workout SWIPE" with a white arrow. Lemon8 branding is in the corner.

A woman performs push-ups on a black mat outdoors, using pink dumbbells as handles. The text "Push ups" is overlaid in pink. Lemon8 branding is in the corner.

A woman performs table top dips on a black mat outdoors, wearing black workout attire. The text "Table top dips" is overlaid in pink. Lemon8 branding is in the corner.

Lose bat wings & tone your arms workout💪🏼

Raise your hand if you’ve been personally victimized by your arm fat.🙋🏻‍♀️ Before I started working out I was so self conscious about my arms. Naturally, my arms carry more fat. One of my biggest goals has always been to lose my arm fat & lean out. In order to lose the “bat wings” you have to l

722 likes

No Bat 🦇 Wings Workout For Women

Can’t lie this workout looks easier than it is. You will feel very accomplished once you complete it. You’re going to perform 10 reps of each exercise circuit style and you will complete 3 circuits. If you are looking to start a fitness journey and want to stay consistent consider signing up fir

5 likes

Say Bye To Bat Arms After This Workout!

We getting rid of them bat arms THIS year sistah! Leave some arm workout suggestions for me. My moto this year is the 3 Bs Bigger, Better, Badder! #armworkout #armday #fitnessjourneymotivation #fitness #gym

1298 likes

YA'LL LOVE A BAT WING WORKOUT SO HERE IT GOES !

By this time, you know what we are working on 😆 🤣 3 sets of 10 and one set till failure with a heavier weight. #upperbodyworkout #upperbody #fitness #fitnesscreator #batwingworkout #batwing #tricepsworkout #tonedarms #fitnessjourney #lemon8fitness #dumbbellworkout

36 likes

Stop doing random arm workouts ❌ Do THIS instead and watch what happens… 👀🔥

BYE BYE 👋 BAT WINGS… but make it SNATCHED 💅 If your arms jiggle when you wave… don’t panic 😏 That’s just untapped power waiting to be sculpted. Here’s the truth no one tells you: It’s not about doing MORE workouts… It’s about doing the RIGHT ones with intention. These 6 moves?

369 likes

ANOTHER BAT WING WORKOUT !

More tricep workouts means less bat wings...which also means...I'M HERE FOR IT!! This workout is all triceps baby! I used 4 different resistance bands for this workout and did 3 sets of 8, 10, and 12...8 reps with the highest resistance I could do and 12 with the lowest resistance I cou

156 likes

Get rid of bat wings with this 3-exercise workout

These exercises are going to target your arms for that solid, sculpted look. Push through each rep, and remember—strength is built with every controlled movement you make. Tricep Kickback 3 sets of 8-12 reps per arm -- Attach single handle to a mid cable setting; grab handle with one hand, be

77 likes

Bat Arm Workout

I have lost 96 pounds working out from home. This is my favorite arm workout! #workoutprogress #workouttransformation #plussizeworkout #beginnersworkout #workoutsforwomen

261 likes

A person holds an open copy of 'Harry Potter and the Sorcerer's Stone' on a white bed, with an overlay stating '5 fantasy books that aren't fourth wing or ACOTAR'.

The book 'When the Moon Hatched' by Sarah A. Parker, featuring a dark cover with a mythical creature. Overlays describe it as having a 'grumpy sarcastic SPICY AF mmc' and 'slow burn'.

The book 'The Cruel Prince' by Holly Black, with a cover showing a crown and thorny branches. Overlays highlight 'enemies to lovers' and a 'bad@ss fmc' who 'tries to kill him'.

5 fantasy books that aren’t fourth wing or ACOTAR

for the bestie who are tired of seeing just fourth wing and ACOTAR recs lol #lemon8bookchallenge #lemon8bookclub #lemon8bookworm #book #booktok #bookaesthetic #booksoflemon8 #bookrecommendations #bookrecs

2341 likes

BAT WINGS WORKOUT

The bat wings are really getting up outta here!! These exercises are definitely working. I'm so happy because these are my biggest insecurity! I did 3 sets of 12 and 1 set till failure with a heavier weight. These moves specifically target your bat wings so if you haven't seen much

1366 likes

Bat Wing Workout!

I hit these bat wings today!! All these move isolate and target tour triceps which is exactly what you want to help with those stubborn bat wings I used 5 and 10 pound dumbbells for this workout and did 4 sets of 8-10. 💌 Brand: Prozis (shirt) #homeworkout #dumbbellworkout #tonedar

44 likes

A person's legs are shown on a leg press machine in a gym, with text overlays about healthy weight gain, quick tips for women, and building muscle.

Various healthy, calorie-dense foods like a protein bar, water drops, lemon, protein chips, and rice are displayed, illustrating the focus on healthy weight gain and consulting a professional.

An assortment of nutrient-rich snacks, including peanut butter crunch, chickpea puffs, protein pastry, protein chips, a vanilla protein shake, and a banana, emphasizes frequent snacking.

Easy, Healthy Weight Gain for Building Muscle💪👟🍋

If you’re looking to put on weight, whether it’s to reach a healthier BMI, build muscle, or simply feel stronger, there are so many ways to do it that don’t involve chowing down on junk food or empty calories. Think of it as fueling up on high-quality energy and nutrients that will make you feel am

1208 likes

SAY GOODBYE TO BAT WINGS

Baby these moves will hit those bat wings sooo good. I am sore the same day (and days after) when I do these!! I used 5, 10, and 15 pound dumbbells with sets of 10, 12, and 15. Lower reps with the 10 and 15 pounds ! If these moves are too difficult to add more weight it's fine...just

12.7K likes

𝐁𝐚𝐭 𝐖𝐢𝐧𝗴𝐬 𝐖𝐨𝐫𝐤𝐨𝐮𝐭!

3 𝒔𝒆𝒕𝒔, 𝒐𝒇 15-20 𝒓𝒆𝒑𝒔. 𝑹𝒆𝒔𝒕 𝒇𝒐𝒓 30 𝑺𝒆𝒄𝒔 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 𝒆𝒂𝒄𝒉 𝒔𝒆𝒕 #athomeworkout #letsgo #batwings #consistency #latasha280

15 likes

𝐁𝐚𝐭 𝐖𝐢𝐧𝗴𝐬 𝐖𝐨𝐫𝐤𝐨𝐮𝐭!

3 𝒔𝒆𝒕𝒔, 𝒐𝒇 15-20 𝒓𝒆𝒑𝒔. 𝑹𝒆𝒔𝒕 𝒇𝒐𝒓 30 𝑺𝒆𝒄𝒔 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 𝒆𝒂𝒄𝒉 𝒔𝒆𝒕 #athomeworkout #letsgo #batwings #consistency #latasha280

11 likes

Home workout to target Bat Wings (beginner)

Repeat this set of exercises 3 times through to target your triceps, aka the "bat wing" area! 1. Cobra pushups (as many as possible) - Start laying on your stomach, with hands in line with your belly button - Keeping your elbows tucked in, push your upper body up - Come back down slow

85 likes

BAT WINGS WORKOUT !

Triceps again because last time they weren't sore enough for me 🙃 I always feel like my triceps just need their own day to really get the attention they need. And when I tell you I am feeling it now... it's a good pain though lol I mainly used 5 and 10 pound dumbbells and did 4 set

10 likes

BAT WING REALNESS !

The wings are getting smaller but there is still work to be done! This workout is kinda intense but it's worth it. So for the planks ups I did 4 sets of 8 (2 sets leading with the right hand and 2 leading with the left. For everything else I used 5 pound dumbbells and did 3 sets of

196 likes

BAT WINGS WORKOUT

#homeworkout #batwings #motivated #fitness #health #latasha280

5 likes

𝐁𝐚𝐭 𝐖𝐢𝐧𝗴𝐬 𝐖𝐨𝐫𝐤𝐨𝐮𝐭!

3 𝒔𝒆𝒕𝒔, 𝒐𝒇 15-20 𝒓𝒆𝒑𝒔. 𝑹𝒆𝒔𝒕 𝒇𝒐𝒓 30 𝑺𝒆𝒄𝒔 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 𝒆𝒂𝒄𝒉 𝒔𝒆𝒕 #athomeworkout #letsgo #batwings #consistency #latasha280

0 likes

You guys ran the last bat wing workout up!

I used 5 and 10 pound weights for this and did 2 sets of 12 and 2 of 15. These arm rolls drive me up a wall so getting rid of these arm the next NSV for me. What are your non scale victories.?? #armworkout #dumbbellworkout #homeworkout #tonedarms #armworkouts #fitness #begin

71 likes

BAT WINGS WORKOUT

#homeworkout #batwings #motivated #fitness #health #latasha280

4 likes

BAT WINGS WORKOUT with Resistance Bands

Resistance bands are always great to keep on hand for your home gym but also traveling purposes ! Sometimes you have to get creative but they get the job done! I did 2 sets of 10 and 1 set of 15 for this workout. I have a variety of resistance bands so I used heavier resistance when possible.

113 likes

✨Wing stop mukbang ✨

#wing stop #mukbangs #hungrytiktok #foodoflemon8

3078 likes

BAT WINGS WORKOUT

#homeworkout #batwings #motivated #fitness #health #latasha280

3 likes

Bat Wings Workout !

Straight triceps action this morning! I did 3 sets of 10 and used mainly 5 and 10 pound dumbbells. #tricepworkout #homeworkout #dumbbellworkout #lemon8challenge #batwingworkout

64 likes

Wing Chun Wooden Dummy Set Up Drill (Day 37)

#kungfu #wingchun #martialarts #workout #fitness #drill

8 likes

Hack to get the perfect wing?

Stitch with @ Brynnemarie 🩷 #makeuphack #makeuphacksandtricks #makeuphacks #eyeliner

5854 likes

Bat wing spider web cloak

This is available in my shop links in my bio. Pattern is by Holly Borealis and it’s available in her Etsy shop #whimsigoth #batsareawesome #cloak #spookycute #crochetwrap

28 likes

Wing Chun Siu Lim Tau First Form (Day 42)

One of my favorite things about Wing Chun is that you can almost always practice even with limited space . . . #kungfu #kungfupractice #kungfulife #wingchunarmy #wingchun #wingchunwarrior #wingchunkuen #wingchunkungfu #wingchundaily #vingtsun

9 likes

A flat lay shows a copy of the book 'Fourth Wing' next to a pair of pink sneakers and light blue dumbbells on a purple yoga mat, with overlaid text 'Fourth Wing Inspired Workout'.

A woman in pink leggings and a white sports bra holds two dumbbells at shoulder height, preparing for dumbbell squats. Overlaid text specifies 'Dumbbell Squats 4 SETS X 15 REPS (I'M USING 12 POUND DUMBBELLS)'.

The woman is captured mid-dumbbell squat, with dumbbells held close to her chest, demonstrating the lower position of the exercise.

Fourth Wing Inspired Workout

I love to workout and read, so why not combine the two? Yes, I have other book inspired workouts already written out and I’ll be uploading them soon. If there’s a book in particular you love, let me know! I’m finishing up my fantasy book workouts, then I’ll probably move on to dark romance or thril

82 likes

Getting rid of these bat wings !

I will always be a weights kinda girl so I tend to neglect my resistance bands 🤭 but since my content is for people who appreciate home workouts I have to keep in mind everyone doesn't have a weight set at home. You can still get a great workout in with resistance bands and you can literally

13 likes

BAT WINGS WORKOUT !

I'm late but I missed like 3 of my alarms so not too much on meee 😅 🙃 Was able to still get my workout, cardio, and yoga in so I'm not made about the extra Zs For this workout the weights were kinda all over the place but when working the triceps heavy weight isn't always the be

8 likes

Wing for days workout

💪🏽💪🏽💪🏽🔥🔥🔥⛽️⛽️⛽️🤸🏾‍♂️🤸🏾‍♂️ let’s go

3 likes

Working out from home..Bat Wings Edition 😆

Welcome to Monday!! Didn't really hit my triceps last week so this workout was a priority! Working my triceps consistently has improved my bat wings so much. Of course there is still lots of room for improvement but we celebrate all wins round here! This workout targets the areas that

38 likes

BAT WINGS YOU GOTTA GO!!!

The triceps are literally one of the most neglected muscles we have and if you struggle with bat wings this is probably why! This workout hits all 3 heads of the triceps and only one set of dumbbells is really required. I mainly used 5 pounds for this workout and trust me it will be enough es

50 likes

My favorite Bicep exercises for “tank top arms”

These are my top 3 favorite bicep exercises to get rid of that pesky arm fat that my clients call “bat wing arms”! You need to build muscle to get rid of that so make sure to practice progressive overload (more weight over time). 1-Incline Bicep curls Incline a bench partially and curl up to y

56 likes

Tired of BAT WINGS?

HAPPY MONDAY! I started my week getting to these bat wings! These exercises hit those bat wings DIRECTLY so don't skip them. Now I will say you have to start out with lighter weight and more reps because going to heavy will have you hurting something! It's also important to ma

65 likes

For my BAT WING GIRLIES !

One time for the progress my arms have made!! 👏🏾 👏🏾 👏🏾 The hangtime used to be soooo real...now I still got some to work on but my arms have came a long way. I noticed better results when I had a dedicated tricep day..like not all upper body in one day but just a tricep focused workout once

31 likes

A close-up of an eye showcasing the completed bat wing makeup, featuring red and white eyeshadow with a detailed black bat wing design and white accents.

A four-panel image showing the initial steps of applying red eyeshadow to the crease, defining the cut crease, blending the red, and applying white eyeshadow to the inner eyelid.

A four-panel image demonstrating blending red eyeshadow, applying a transition shade, blending a neutral brow bone shade, and beginning to outline the bat wing design with a fine brush.

Bat wing makeup pictorial

Follow me for more makeup like this! 📸 Instagram: drownthecityy 🎬 TikTok: drxwnthecityy 🍋 Lemon8: drownthecityy

7 likes

Whew the weekend had as all in a chokehold... is everyone alright?!?! Capcut is still not working so I gave inshot a try for this video and I'm just gonna say I hope capcut comes back 😢 😭 Most importantly the workout and video is complete so let's get into these details! I used

72 likes

Saying GOODBYE to the BAT WINGS !

Bat wing arms are soooo stubborn but they are slowly getting better! The key is consistency and these moves are what have been helping. I train arms twice a week with a lot of these exercises! I also use 5, 10, and 15 pound dumbbells until failure for each weight. Even it that means just on

42 likes

Wing Chun Static Tan & Bong Sau Exercise (Day 36)

#wingchun #kungfu #martialarts

14 likes

Wing Chun Bong Sau Flow Solo & Wooden Dummy

Day 62 Important Notes 📝🔥 1. Bong Sau 2. Lap & Fak Sau 3. Lap Da 4. Side Step, Lap Sau, Wang Jeung, Chai Gerk 5. Lap or Pak Da Bong Sau is a transitory technique. Here it’s used to redirect an incoming straight attack (not block) & bridge (create contact) so you can feel your o

5 likes

The image features a person in athletic wear, possibly exercising, with an overlay of text. The text outlines a warm-up routine and a workout plan for dumbbell bent-over rows, specifying targets (upper back, biceps), reps (3 sets of 10-12 per arm), and a modification to use lighter weights and focus on proper form.

Workout routine

A back and bicep workout sculpts strong, defined muscles for a powerful upper body. #upperbodystrength #upperbodyfocus #upperbodyday #upperbodyfit #arms #strongupperbody #work out 💪 #bodytransformation

2 likes

Teaching Wing Chun Chi Sau Basics To My Dad Day 44

Context ⬇️ also a bonus 💎 at the end. My dad is 65 and hasn’t trained martial arts since he was a kid. I’m just showing him the basic tan/bong hand flow (don’t mind the lack of stance). For those of you who don’t know what Chi Sau is, It’s a semi-compliant partner drill used to train se

11 likes

See more