Flabby, wagging arms, also known as “bingo wings,” can be very difficult to stretch and tighten. There—we say it, and it’s less interesting to study. But with bad news comes good news, and we’re here to fill you with five exercises for bingo wings that will tighten your flabby arms over time.
Many women deal with the dreaded bingo wing. These terms can be found on Urban Dictionary and are based on individuals playing — you guessed it — bingo! Raise your arms to shout, “Bingo!” draw attention to each upper arm sway which may exist. The struggle is real when it comes to hiding these areas and even more so when trying to tighten them. For tighten flabby arms—especially the back—doing strength training exercises for your triceps should be priority #1. In particular, one pressing movement, along with exercises that target the most triceps long head—aka, stubborn flabby areas that require the most work.
To zone a long head, you need some practice that requires upper arm work. This targets the best part of the triceps. Here are five exercises for bingo wings that you can do to improve the mood. Aim for 3 sets of each move.
Start this Close Grip Bench Press by lying on a bench with your eyes level with the bar. Instead of doing the usual bench press hand position, move your hand closer to where your thumb is near the knurling bar. Using a narrower grip, pull the bar out, and set your shoulder blades back and down on the bench. Lower the bar while maintaining control until it touches your chest, then press back up, bending your triceps hard at the top before doing another repetition. Complete 3 sets of 8 to 10 reps.
Cable French Triceps Extensions begin by installing an EZ bar attachment at the bottom of the cable pulley. Hold the inside with both hands, and place it over your head. Turn around so it’s right behind you. Bend from your elbows to where your biceps touch your forearms for a deep triceps stretch. Once they touch, extend your arms, and bend your triceps hard at the top. Complete 3 sets of 12 to 15 reps.
Begin the next exercise by grabbing one dumbbell and lifting it above your head. Bend from your elbows, lower the weight around your body and behind your head. Get a solid triceps stretch at the bottom of the movement, then fully extend your arms back to the starting position, bending your triceps to finish. Do 3 sets of 10 to 12 reps for each arm.
Start by setting your bench to an incline of at least 30 degrees. Take a pair of dumbbells, and press them up with your palms facing each other. Pull your elbows back, then bend them from your elbows and lower the weights until they touch your shoulders. Get a firm triceps stretch at the bottom, then reverse the movement, extending your elbows and bending your triceps to complete. Complete 3 sets of 10 to 12 reps.
Begin this last exercise by lying on a flat bench and lifting one dumbbell with your arms outstretched. With your elbows bent, begin to pull the weight behind your head until you get the lats and triceps stretched at the bottom. Once you’re at the end of the movement, pull the weight back up while extending your elbows. Flex your triceps hard to finish before doing more reps. Complete 3 sets of 10 to 12 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim