Top Exercises to Lose Underarm Flab: Tone Your Arms and Build Confidence

Have you ever caught a glimpse of your reflection and thought, “I wish my underarms were firmer when I raise my arm”? You’re not alone. That soft underarm area—often called “bat wings,” underarm fat, or triceps flab—can be stubborn, but the right plan of targeted strength moves, full-body workouts, and lifestyle changes can make a noticeable difference.

Why underarm flab happens (and what actually works)

First, a realistic note: spot reduction—losing fat from one tiny area by only exercising that spot—is largely a myth. Fat loss follows an overall calorie deficit and consistent activity. However, building muscle under the arms (triceps, the back of the shoulder and parts of the lats and chest) tightens and sculpts the area so it looks firmer as you lose overall body fat. That’s where targeted exercises to lose underarm flab become effective when combined with cardio and sensible eating.

Best exercises to lose underarm flab

Below are practical arm-toning moves that focus on the triceps, rear delts, and lats—the muscle groups that help reduce the appearance of underarm flab. Aim to do these 2–3 times per week as part of a balanced strength routine.

1. Tricep Dips (Bench or Chair)

How: Sit on a stable chair or bench, hands beside hips, lift your hips off the seat and bend elbows to lower hips toward the floor, then press back up. Keep elbows pointing back, not flared.

• Sets/Reps: 3 x 8–15
• Progression: Add a weight on your lap or elevate feet.
• Modification: Bend knees and keep feet closer to reduce load.

2. Overhead Tricep Extension (Dumbbell or Resistance Band)

How: Hold a dumbbell or band overhead with both hands, lower it behind the head by bending elbows, then extend back up. Keep core engaged and elbows tucked.

• Sets/Reps: 3 x 10–12
• Variation: Single-arm extension for unilateral strength.

3. Tricep Kickbacks

How: With one knee on a bench or in a hinged position, extend your arm back until fully straight. Squeeze the triceps at the top.

• Sets/Reps: 3 x 12–15 each arm
• Tip: Use a controlled tempo—avoid momentum.

4. Push-Up Variations (Incline, Standard, Diamond)

How: Push-ups target chest and triceps. Diamond push-ups (hands close, forming a diamond) emphasize the triceps more.

• Sets/Reps: 3 x 6–15 depending on level
• Modification: Incline push-ups (hands on bench) make it easier.

5. Dumbbell Pullover

How: Lying on a bench or stability ball, hold a dumbbell with both hands and lower it behind your head, then pull back over your chest. This works lats and chest—helpful for underarm shaping.

• Sets/Reps: 3 x 10–12
• Variation: Use a light-to-moderate weight and focus on range of motion.

6. Band Pull-Aparts and Lat-Focused Moves

How: With a resistance band at shoulder height, pull it apart to activate rear delts and upper back. Lat pulldowns or assisted pull-ups are also great for the underarm area.

• Sets/Reps: 3 x 15–20 for pull-aparts

How to combine these moves into a real workout

Sample mini workout for underarm toning (30–40 minutes):

1. Warm-up: 5–7 minutes of dynamic arm swings and light cardio
2. Strength circuit (repeat 3x): 12 tricep dips, 12 overhead extensions, 10 dumbbell pullovers, 12 tricep kickbacks per arm
3. Finish: 3 sets of incline or diamond push-ups to failure
4. Cooldown and stretch: 5 minutes focusing on chest, triceps, and lats

Cardio, full-body training, and fat-loss strategy

To reduce underarm fat you’ll need overall fat-loss. Mix steady-state cardio (30–45 minutes, 2x/week) with high-intensity interval training (HIIT, 15–20 minutes, 1–2x/week) and 2–3 days of full-body resistance training. Full-body compound lifts—squats, deadlifts, rows—help burn more calories and support hormonal balance for fat loss.

Practical tips, variations, and lifestyle advice

• Progressive overload: Increase reps, weight, or shorten rest every 2–3 weeks to keep improving.
• Nutrition: Aim for a modest calorie deficit (~250–500 kcal/day) with protein at 0.7–1.0 g per pound of body weight to protect muscle.
• Sleep & stress: Prioritize 7–9 hours of sleep and manage stress—both affect fat storage and recovery.
• Consistency: Visible results usually take 8–12 weeks of consistent training and nutrition.
• Form over ego: Proper technique prevents injury and targets the right muscles more effectively.

Sample 8-week progression (real-world example)

Week 1–4: Build habit—focus on form, 2 arm sessions per week, 2 cardio sessions. Weeks 5–8: Increase intensity—add weights, more challenging push-up variations, and reduce rest between sets. Many clients report firmer arms and improved muscle definition after this progressive approach when combined with a calorie-controlled diet.

Frequently Asked Questions

Q1: Can I spot-reduce underarm fat with these exercises?

A1: While targeted exercises strengthen and firm the muscles under your arms, they don’t melt fat in only that area. Combining arm-toning exercises with full-body training, cardio, and a slight calorie deficit produces real reductions in underarm fat and better contouring.

Q2: How often should I train my triceps to see results?

A2: Train triceps and upper-body muscles 2–3 times per week, allowing 48 hours of recovery between intense sessions. Consistency and gradual progression are more important than daily repetition.

Q3: What other lifestyle changes speed up loss of underarm flab?

A3: Prioritize protein, reduce processed foods and added sugar, keep a moderate calorie deficit, stay hydrated, get quality sleep, and manage stress. These habits support fat loss and muscle recovery, making toning exercises more effective.

Conclusion: Start today and track your progress

If you’re ready to tone up, start with the exercises to lose underarm flab shown here, combine them with full-body workouts and sensible nutrition, and give yourself 8–12 weeks to notice change. Try the sample mini workout twice a week, add a couple of cardio sessions, and keep a simple food log to stay accountable.

Want a structured plan? Check out our internal resources for tailored workout routines, practical nutrition guides, and daily wellness tips to help you accelerate results. Ready to get started? Pick two exercises from this article and do them today—small actions add up to big changes.