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Keeping yourself both lean and strong through strength training can be beneficial for plenty of reasons. First off, your bones will be in much better shape. In addition, you'll experience far fewer symptoms from chronic issues, while efficiently burning calories, according to Mayo Clinic. With that in mind, you'll be interested to know that muscle-boosting exercises are a great way to burn fat—including upper arm fat—which is why you should consider adding them to your regular workout routine. With all this in mind, be sure to check out the following options from Seamus Sullivan, B.S., CSCS PN1, online performance, and nutrition coach. Sullivan offers Eat This, Not That! his suggestions for super effective exercises that you can use to shrink upper arm fat.

Read on to learn more, and get ready to tone up. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Sullivan notes this particular exercise is performed with a cable machine and the rope handle attachment. He suggests tricep rope pulldowns as an effective exercise to help you target your upper arms.

According to Sullivan, you will "grab the ropes with each hand, while elbows stay by the ribs. [Then,] extend the hands to the hips." While doing so, you should feel the muscles that extend behind your elbow to your shoulder working hard. Completing 3 to 4 sets of 12 to 15 reps at least twice a week will help you create defined upper arms.

Related: Get Rid Of Bat Wings With This 10-Minute Daily Workout

Sullivan also suggests adding dumbbell lateral raises to your workout routine to specifically target upper arm fat. He notes that if performed correctly, this exercise will result in a rounded look you'll be so pleased with.

He explains you should feel this activating the deltoid shoulder muscle, saying, "This movement starts with holding dumbells by the hips and raising the hands to no higher than shoulder level with a slight bend in the elbows."

Start off by doing 15 reps before resting for 10 seconds and following that with another 5 reps. From there, Sullivan instructs, "Repeat the short reps and small rep set for 4 to 5 rounds to get more muscle fiber recruitment for the amazing rounded look."

Note that adding dumbbell lateral raises into your workout routine two times a week is a great starting point to generate results.

Related: The #1 Cardio Workout To Speed Up Belly Fat Loss In Your 60s, Trainer Says

When it comes to putting a bicep curl machine to good use, Sullivan tells us, "[This will benefit] the muscles in front of the shoulder and between the elbow, plus some of the forearm depending on the variation." He also explains, "There are multiple bicep curl machines, so any is a good choice."6254a4d1642c605c54bf1cab17d50f1e

As for performing the bicep curl, "keep your elbows still by the ribs and curl the hands to the shoulders," Sullivan instructs. This exercise is another option that can be done twice a week. You'll want to perform 3 to 4 sets of 15 reps in order to achieve defined arms.

To find out more about ways to end up with limbs that are leaner and stronger, be sure to read 7 Ways to Lose Stubborn Arm Fat. Then, don't forget to sign up for our newsletter for more of the latest mind and body news!

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