If you want to keep your arms in stellar shape, having just the right workout on deck is not a question—it’s a necessity. You’ll need to focus on a routine that tightens your forearms, strengthens your biceps, and ensures the back of your upper arms remains toned. If you need assistance targeting arm flab—aka your “bingo wings”—then rest assured, you’ve come to the right place. We’ve rounded up the #1 bingo wings workout that’ll help erase anything that jiggles when you raise your arm to call out, “Bingo!”
Alissa Tucker, AKT Master Trainer, AKT Go instructor, NASM Certified Personal Trainer, and Corrective Exercise Specialist, fills Eat This, Not That! in on the best bingo wings workout to erase that unwanted arm flab. Keep reading to learn more, and next up, don’t miss 5 Exercises for Bingo Wings That’ll Firm Your Flabby Arms, Says Trainer.
If you haven’t heard of this term before, bingo wings are exactly what they sound like. It’s the jiggle you get in your upper arms when you hold them up high for all to see as you call out, “Bingo!” But let’s be honest: This area can be incredibly frustrating to deal with—whether you’re playing bingo or not. So we have just the right exercises to target and tone this particular area. You’ll be able to hold up those arms proudly and wave goodbye to those bingo wings forever.
Tucker explains this exercise will work your whole arm while honing in on the back muscles to enhance your posture. All you need to have on hand is a workout towel.
Now, let’s get started with Towel Pull-Backs. To effectively perform this movement, Tucker says you’ll want to begin with a towel in both hands. Extend your arms out to the front of your chest, then pull outwards on the towel as if you’re trying to tear it into two pieces. Tucker explains, “This is the key! The more you pull out to create your own resistance, the more you get out of the exercise.”
From there, Tucker says you’ll want to bend your elbows and bring the towel to your chest. At the same time, squeeze between both shoulder blades to give your rhomboids a workout. The last piece is to lengthen your arms back out. Repeat this movement 20 to 30 times.
After completing Towel Pull-Backs, you can then add Towel Pull-Downs into your workout which is another exercise that simply requires a towel as equipment. This time around, Tucker says to start out by extending both arms over your head while holding your towel. Once more, pull the towel as though you’re trying to tear it into two pieces. The difference for this exercise is you will bend both elbows while pulling down. Bring the towel to your shoulder height while keeping tension holding the towel.
Your lats should feel this workout while you pull down, and your shoulders should feel it as you extend your arms over your head. The goal is to repeat this exercise 20 to 30 times, or as Tucker says, “until you feel the burn.”
The final exercise in this bingo wings workout is the Forearm Plank Opener. This will give your biceps, back, and shoulders a workout while at the same time building strength in your core.6254a4d1642c605c54bf1cab17d50f1e
To perform this movement, you will start in a Forearm Plank with both of your palms facing upward. Then, slide each hand out to the side. Increase that space, then bring your fingertips back to point forward. Tucker notes that this movement will be a tiny one. To modify this exercise, lower your knees down in your plank while keeping your spine long. Aim for 2 to 3 sets of 16 reps.
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée