Building up your forearm muscles is the surefire way to lose that forearm fat. As we age, it can become easier and easier for our bodies to show fat in places we never think of, and the forearm is one of these places. All it takes is a few strengthening exercises done at least 2-3 times a week for it to be effective and you will certainly be able to see a difference in your forearms within a few weeks of training. Take a look at the exercises below and add them to your fitness regimen to give yourself some focus on that forearm fat.

The reverse barbell curl is one of the most effective forearm exercises you can do. You simply stand up, holding the bar in your hands with the grip facing out instead of in as you would for a bicep curl. Once you’ve got this part down correctly, keep your elbows close to your sides and use your forearms to raise and lower the bar. For many people this is a difficult exercise, but if you start with smaller weights you should be able to get at least 10 reps out of this.

If you prefer to use an exercise machine, reverse preacher curls are also a popular and effective strength training exercise. With your palms facing away from you and your arms resting on a pad in front of you, you grasp the bar in front of you and lift it up using your forearm muscles. Again, since many people don’t typically use these muscles, these exercises can be difficult, and there’s nothing wrong with starting with lower weights to help your muscles progress more gradually.

These two exercises are enough to get you started and remember that you can do any of these from the comfort of your home using your own dumbbells if you have a set. Your forearms are generally smaller muscles but muscles that we use on a daily basis but don’t realize it. These exercises will surely burn your forearm fat. By keeping these exercises in your fitness routine permanently, you can be sure to keep the fat off as well.

Always choose to combine your exercise routines with a nutritious diet for best results. Your diet plays a bigger role in your body than you might think, and keeping fat off your forearms requires a long-term commitment to health.