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5 Effective ‘Bingo Wing’ Exercises

27th Jun 23

When it comes to exercising, losing weight or toning up, we all have those areas we want to focus on, whether it’s aiming for a flatter tummy or beating those so-called ‘bingo wings’. It can be anything, but knowing how to target those specific areas can be difficult, and you can find yourself losing motivation quickly when what you’re trying doesn’t work, or you can’t find the right answer. Well, we’re here to tell you how to target those specific areas, in particular, the ‘bingo wings’. So let’s get started with our 5 effective bingo wing exercises!


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What Equipment Do I Need?

Before starting your ‘bingo wing’ exercises, you need to make sure that you have the correct equipment. Bicep exercises can be done anywhere with very little equipment, so there’s no need for a big gym and expensive equipment. You’ll need a fitness mat or yoga mat if you’re going to be on a solid surface, and for the exercises here, you’ll need toning weights. Dumbbells or kettlebells will be the best to focus on, and the weight will depend on your fitness level.

For some of the exercises, there are some additional products that can help; you’ll get by without them. An aerobic step can help with tricep dips, and a rebound wheel can level up your push-ups to really work the bicep muscles.

The 5 Best Exercises

Push-Ups

woman doing push-ups to strengthen arms and reduce bingo wings

The first ‘bingo wing’ exercise is push-ups, which are a popular exercise for toning up. They target your arms, legs and your core for a great all-rounder to add to any workout. In this case, they target the biceps with your own body weight, strengthening and toning the muscles.

If you’re a beginner and find push-ups difficult, start them on your knees instead of your feet. This will still be effective, but it will help get you started and build up to a full push-up.

If you’re looking for a challenge, you could add a rebound wheel to the exercise. Whilst it will target your core more, it will also strengthen your biceps by moving the wheel back and forth.

Arm Circles

Arm circles are simple but effective. You could add these to a warm-up or cool-down or have them as part of your main routine. By holding your arms out to the side, you’re making the muscles support the weight of them and turning them in circles works the muscles further to support the movement. If you want to level this exercise up, add dumbbells so your arms have to support the extra weight.

Make sure you don’t just swing your arms around in circles, keep the motions small and controlled to work the muscles effectively.

Dumbbell Rows

man doing dumbbell rows

Dumbbell rows can be done in a number of ways. You can bend forwards at the waist and hold the weights down in front of you, lifting them one by one. Or you can use a surface like a weight bench, just support yourself with one arm on the bench, and dip the other up and down whilst you work the muscles.

The heavier the weight, the more you’ll work the muscle, but if you’re new to weights, you can start low and work your way up. And if you don’t have dumbbells, kettlebells will work perfectly here.

Tricep Dips

woman doing tricep dips on a sofa to reduce bingo wings

Tricep dips are another exercise that can be done in a number of ways. The first requires dumbells or a kettlebell. Sitting with your back straight, you can hold your arms behind your head and dip the weight up and down. Without the weights, you can support your weight on the edge of a sofa, weight bench or aerobic step and dip your body weight up and down instead.

This exercise will work your shoulders, arms and back, strengthening the muscles and reducing ‘bingo wings’.

Bicep Curls

woman doing bicep curls in a gym as a bingo wing exercise

The final ‘bingo wing’ exercise is bicep curls. Make sure, whether you’re sitting or standing, to keep your back straight to prevent back injuries. With your weights in hand (you can use dumbbells or kettlebells here), lift them toward your chest slowly. The muscles will contract with every curl and strengthen over time.

Alternative Ways to Workout

Obviously, on their own, these exercises will do the job, but they are better as part of a full workout. You can either make these the full workout, focusing on these 5 ‘bingo wing’ exercises exclusively 2-3 times a week.

Or you can make them a warm-up or cool down to a HIIT or LISS workout that works the full body 4-5 times a week. Using a cross trainer or treadmill for these will continue to work the arms throughout the workout, targeting those specific ‘bingo wing’ muscles and toning them up.


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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.

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