Underarm fat, often referred to as “bat wings” or “flabby arms,” is a common concern for many individuals seeking to achieve a toned and sculpted upper body. It can affect people of all ages and fitness levels, and while it’s important to remember that spot reduction isn’t entirely possible, targeted exercises can help strengthen and tone the muscles in the underarm area.

If you’ve been wondering how to tackle underarm fat and are eager to show off firmer, more defined arms, you’re in the right place. This article will guide you through 10 highly effective exercises that have been tried and tested to take down underarm fat. By incorporating these exercises into your fitness routine and complementing them with a balanced diet, you can work towards achieving the lean and attractive arms you desire.

In the following sections, we will explore each exercise in detail, providing step-by-step instructions, variations to suit different fitness levels and insights into how these exercises target the underarm area. Additionally, we will discuss the importance of cardiovascular workouts, diet, and nutrition tips, as well as the significance of consistency and goal setting in your fitness journey.

  1. Push-Ups

Push-ups are a classic and highly effective exercise that primarily targets the chest, shoulders, and triceps, making them an excellent choice for addressing underarm fat. By incorporating push-ups into your regular workout routine, you can strengthen and tone the muscles in your upper body, ultimately reducing the appearance of flab in the underarm area.

A. Proper Form and Technique

Starting Position: Begin by positioning yourself face down on the floor, with your hands placed slightly wider than shoulder-width apart. Keep your toes tucked under and your body in a straight line from head to heels.

Execution: Lower your body towards the ground by bending your elbows, ensuring they stay close to your torso. Continue to descend until your chest is just above the floor or as low as your flexibility allows.

Push Back Up: Push your body back up to the starting position by extending your elbows. Keep your body in a straight line throughout the movement, engaging your core muscles for stability.

B. Variations for All Fitness Levels

Modified Push-Ups: If standard push-ups are too challenging, you can perform modified push-ups by keeping your knees on the ground instead of your toes.

Incline Push-Ups: To make push-ups easier, perform them with your hands on an elevated surface, such as a bench or a sturdy chair. This reduces the amount of body weight you have to lift.

Diamond Push-Ups: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. This variation targets the triceps even more intensely.

C. Benefits of Push-Ups for Underarm Fat Reduction

Triceps Engagement: Push-ups heavily engage the triceps, the muscles at the back of your upper arm, which is a key area for reducing underarm fat.

Compound Movement: Push-ups are a compound exercise, meaning they work multiple muscle groups simultaneously. This results in increased calorie expenditure and overall fat loss.

No Equipment Required: Push-ups can be done anywhere and require no special equipment, making them a convenient exercise for incorporating into your routine.

Strength and Endurance: Regularly performing push-ups not only tones your underarm area but also improves your upper body strength and endurance.

  1. Tricep Dips

Tricep dips are another effective exercise that specifically targets the triceps, helping to tone and strengthen the underarm area. By including tricep dips in your workout routine, you can work towards achieving sleek and sculpted arms.

A. Correct Execution of Tricep Dips

Equipment Setup: You’ll need a sturdy surface, like parallel bars, a bench, or two stable chairs placed shoulder-width apart. Ensure the equipment is secure before starting.

Starting Position: Sit on the edge of the chosen surface with your palms gripping the edges, fingers pointing forward. Place your heels on the ground, with your legs extended in front of you.

Execution: Lower your body by bending your elbows, keeping them close to your body. Lower yourself until your upper arms are parallel to the ground or until you feel a stretch in your triceps.

Push Back Up: Push your body back up to the starting position by straightening your arms. Ensure that you maintain control throughout the movement.

Repetition: Aim for 3 sets of 10-15 repetitions, adjusting the intensity as needed to match your fitness level.

B. Equipment Needed (If Any)

Tricep dips can be performed with minimal equipment, such as parallel bars, a stable bench, or even the edge of a sturdy table or countertop. These variations provide different levels of difficulty, allowing you to choose the one that suits your current strength.

C. Muscles Targeted and Their Role in Reducing Underarm Fat

Triceps: Tricep dips primarily engage the triceps brachii muscles located at the back of your upper arms. As you work on strengthening and toning these muscles, you’ll contribute to the reduction of underarm fat.

Shoulders and Chest: While the main focus is on the triceps, tricep dips also engage the muscles in the shoulders and chest, providing a comprehensive upper-body workout.

Tricep dips offer a targeted approach to combatting underarm fat, and their versatility in terms of equipment makes them accessible to most individuals. To enhance the effectiveness of tricep dips, consider incorporating them into a well-rounded upper-body workout routine that includes other exercises like push-ups and bicep curls. This holistic approach will help you achieve your fitness goals and enjoy the benefits of a stronger and more toned upper body.

  1. Arm Circles

Arm circles are a deceptively simple yet highly effective exercise for toning the muscles in your arms and reducing underarm fat. This exercise engages your shoulder muscles, biceps, and triceps while providing a great range of motion for your arms.

A. How to Perform Arm Circles Effectively

Starting Position: Stand with your feet shoulder-width apart, keeping your back straight and your core engaged. Extend your arms out to the sides so that they are parallel to the ground, forming a “T” shape.

Execution: Begin by making small circular motions with your arms, moving them forward. As you become more comfortable, gradually increase the size of the circles. Aim to complete 15-20 seconds of forward arm circles.

Reverse Direction: After completing forward arm circles, reverse the direction and make circular motions in a backward direction for another 15-20 seconds.

Repetition: Perform 2-3 sets of arm circles in each direction, gradually increasing the duration as you build strength and endurance.

B. Why Arm Circles Are Beneficial for Toning Underarm Flab

Comprehensive Arm Workout: Arm circles engage multiple muscle groups in the arms, including the shoulders, biceps, and triceps. This comprehensive workout contributes to overall arm toning, which helps reduce underarm flab.

Range of Motion: The circular motion of arm circles allows for a wide range of motion in your arms. This movement helps to increase blood flow to the muscles, promoting muscle growth and fat loss.

No Equipment Needed: Arm circles can be performed virtually anywhere, without the need for any equipment. This makes them a convenient exercise to incorporate into your daily routine.

C. Incorporating Arm Circles into Your Routine

Arm circles are a versatile exercise that can be incorporated into your warm-up routine to prepare your arms for more strenuous exercises. They can also be used as a cool-down exercise to improve flexibility and reduce muscle tension.

To get the most out of arm circles for underarm fat reduction, consider combining them with other targeted exercises like push-ups, tricep dips, and resistance band exercises. This holistic approach will help you achieve well-defined and toned arms while working towards your fitness goals.

  1. Plank Shoulder Taps

Plank shoulder taps are a dynamic core and upper body exercise that not only strengthens your core but also engages your shoulders, triceps, and underarm muscles. Incorporating plank shoulder taps into your workout routine can help you develop a strong and toned upper body.

A. How to Perform Plank Shoulder Taps Effectively

Starting Position: Begin in a plank position with your hands directly under your shoulders and your toes on the ground. Keep your body in a straight line from head to heels, engaging your core muscles.

Execution: While maintaining the plank position, lift your right hand off the ground and tap your left shoulder. Return your right hand to the starting position.

Alternate Sides: Now, lift your left hand and tap your right shoulder. Continue to alternate between tapping your shoulders while keeping your hips stable and preventing excessive swaying.

Repetition: Aim to complete 3 sets of 10-15 taps per side, gradually increasing the number as your strength improves.

B. How This Exercise Engages the Underarm Muscles

Triceps Engagement: Plank shoulder taps require you to lift one hand off the ground at a time, which engages your triceps significantly. This helps tone the underarm area.

Core Stability: While primarily targeting the triceps and shoulders, this exercise also challenges your core muscles to maintain stability, promoting overall strength and balance.

C. Progression and Variations for Increased Intensity

Alternating Plank Shoulder Taps: As described above, this is the standard version of the exercise.

High Plank Shoulder Taps: If you find the standard plank too challenging, you can perform the exercise in a high plank position with your hands on an elevated surface like a bench or step.

Renegade Rows: To increase the intensity, try renegade rows with dumbbells. In a push-up position with each hand holding a dumbbell, alternate lifting and tapping your shoulders.

Plank shoulder taps are an effective way to target underarm fat while also working on your core strength and stability. Incorporating this exercise into your routine, along with other upper body exercises, will help you achieve balanced, toned arms and a strong core. As always, focus on maintaining proper form and gradually increase the intensity as you progress in your fitness journey.

  1. Bicep Curls

Bicep curls are a fundamental strength-training exercise that primarily targets the biceps, the muscles on the front of your upper arms. While bicep curls are traditionally associated with working on the front of the arms, they indirectly contribute to underarm fat reduction by strengthening the entire upper arm.

A. Importance of Working the Biceps for Overall Arm Aesthetics

Balanced Arm Development: Bicep curls help create balanced arm development by targeting the biceps, which is essential for overall arm aesthetics and reducing the appearance of underarm fat.

Functional Strength: Strong biceps are essential for daily tasks like lifting and carrying, making this exercise beneficial for both aesthetics and functionality.

B. Different Types of Bicep Curls

Standard Bicep Curls

Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing forward.

Keep your elbows close to your torso and curl the weights toward your shoulders.

Lower the weights back down with control.

Hammer Curls

Similar to standard curls, but with your palms facing each other throughout the movement.

Hammer curls target both the biceps and the brachialis muscle, adding depth to your arm shape.

Concentration Curls

Sit on a bench with your legs spread apart.

Place your elbow against your inner thigh and perform curls with one arm at a time.

This isolates the biceps, emphasizing the muscle’s shape.

C. How Bicep Curls Contribute to Underarm Fat Reduction

While bicep curls primarily target the biceps, the act of lifting weights engages multiple muscle groups in the upper arm, including the triceps and the underarm area. This comprehensive engagement helps tone and shape the entire upper arm region, contributing to a firmer and more defined appearance.

  1. Tricep Kickbacks

Tricep kickbacks are a targeted exercise designed to isolate and strengthen the triceps, making them an excellent addition to your workout routine for reducing underarm fat. By focusing on the triceps, tricep kickbacks can help tone and sculpt the underarm area.

A. Proper Form and Technique for Tricep Kickbacks

Equipment: You’ll need a set of dumbbells to perform tricep kickbacks. Choose a weight that challenges you but allows you to maintain proper form.

Starting Position

  • Stand with your feet shoulder-width apart.
  • Hold a dumbbell in each hand and bend your knees slightly.
  • Hinge forward at your hips so your torso is almost parallel to the ground.
  • Keep your back straight and core engaged.


  • Start with your arms bent at a 90-degree angle, with your elbows tucked into your sides.
  • Extend your arms straight back behind you, engaging your triceps fully.
  • Hold for a moment to feel the contraction in your triceps.
  • Return to Starting Position:
  • Slowly bend your elbows to bring the dumbbells back to the 90-degree angle position.
  • Repetition:
  • Aim for 3 sets of 10-15 repetitions, gradually increasing the weight as you become stronger.

B. Equipment and Weights Used

Tricep kickbacks are typically performed with dumbbells. The weight you use should be challenging enough to make the exercise effective but not so heavy that it compromises your form. Start with a weight that allows you to complete the recommended sets and repetitions with proper technique.

C. How This Exercise Targets Underarm Fat Specifically

Tricep kickbacks are highly effective for targeting underarm fat because they isolate and engage the triceps muscle at the back of the upper arm. Strengthening and toning the triceps not only helps reduce the appearance of flab in the underarm area but also contributes to overall arm definition.

Incorporating tricep kickbacks into your workout routine, alongside other targeted exercises like push-ups and tricep dips, will help you achieve a well-balanced and toned upper body. Remember to prioritize proper form and gradually increase the weight as your triceps become stronger. With consistency and dedication, you can work toward sculpting lean and shapely arms.

  1. Push-Up Variations (Diamond, Wide Grip)

Push-ups are a versatile exercise that can be customized to target different muscle groups in your upper body. Diamond and wide grip push-up variations are particularly effective for toning the underarm area while also challenging various muscle groups.

A. Explaining Diamond Push-Ups and Their Focus on Triceps

Diamond Push-Up Form

Begin in a standard push-up position with your hands directly under your shoulders.

Instead of placing your hands shoulder-width apart, bring them closer together, forming a diamond shape with your thumbs and index fingers.

Keep your body in a straight line from head to heels.


Lower your chest toward the diamond shape formed by your hands.

Engage your triceps to push your body back up to the starting position.

Maintain a controlled pace throughout the movement.


Aim for 3 sets of 10-15 repetitions. Adjust the number of repetitions to match your fitness level.

B. Wide Grip Push-Ups and Their Impact on Underarm Fat

Wide Grip Push-Up Form

Assume the standard push-up position.

Place your hands wider than shoulder-width apart.

Keep your body in a straight line.


Lower your chest toward the ground while maintaining the wide hand placement.

Push your body back up, engaging your chest, shoulders, and triceps.

Ensure proper alignment throughout the exercise.


Perform 3 sets of 10-15 repetitions, adjusting the intensity based on your fitness level.

C. Including Variations in Your Routine for Balanced Results

Benefits of Diamond Push-Ups

Diamond push-ups place extra emphasis on the triceps, making them an excellent choice for targeting the underarm area.

This variation also engages the chest and shoulders.

Benefits of Wide Grip Push-Ups

Wide grip push-ups work the chest muscles more intensely than standard push-ups.

They also engage the shoulders and triceps while providing a broader range of motion.

By incorporating diamond and wide-grip push-ups into your workout routine, you can specifically target the triceps and underarm area, helping to reduce flab and improve overall upper body strength and aesthetics. These variations can be adapted to your fitness level, making them accessible for individuals of all backgrounds and abilities. For a comprehensive upper body workout, consider including these push-up variations along with other exercises like tricep dips and bicep curls.

Staying Consistent and Setting Goals

Achieving your fitness goals, including reducing underarm fat and achieving toned arms, requires dedication, consistency, and a clear plan. Setting achievable goals and staying committed to your routine are crucial components of your fitness journey.

A. The Importance of Consistency in Achieving Results

Consistent Effort: Consistency is the key to success in any fitness endeavour. Regularly performing your chosen exercises, eating a balanced diet, and getting sufficient rest will yield the best results over time.

Muscle Adaptation: Your body adapts to exercise over time. Consistency helps maintain and build upon the progress you’ve made, ensuring continuous improvement.

Lifestyle Integration: Establishing a consistent workout routine and healthy eating habits can lead to long-term lifestyle changes, promoting overall well-being.

B. Setting Realistic Goals for Underarm Fat Reduction

Specific Goals: Define your goals clearly. Instead of aiming for “toned arms,” set specific goals like “I want to perform 15 diamond push-ups by the end of the month.”

Achievable Objectives: Make sure your goals are realistic and attainable within a reasonable timeframe. Unrealistic goals can lead to frustration and loss of motivation.

Measurable Progress: Track your progress using measurable criteria, such as the number of repetitions, the weight lifted, or changes in body measurements.

Time-Bound Goals: Set a deadline for achieving your goals. Having a timeframe creates a sense of urgency and helps you stay accountable.

C. Monitoring Progress and Making Necessary Adjustments

Keep a Workout Journal: Record your workouts, diet, and any changes in your measurements or weight. This journal will help you assess your progress and identify areas for improvement.

Regular Assessments: Schedule periodic assessments, such as every two weeks or monthly, to evaluate your progress toward your goals.

Adapt Your Plan: If you’re not seeing the desired results, be open to adjusting your workout routine, diet, or goals. Consult with a fitness professional if necessary.

Celebrate Milestones: Acknowledge and celebrate your achievements along the way. Recognising your progress can boost motivation and reinforce your commitment.

HealthifyMe Suggestion 

Underarm fat can develop due to various factors, including genetics, hormonal changes, ageing, lack of physical activity, and poor diet. Targeted strength-training exercises that focus on the triceps, such as tricep dips, push-ups, and resistance band exercises, can help tone and tighten the underarm area.

Maintaining a healthy body weight, staying hydrated, and getting sufficient rest are essential aspects of managing underarm fat.


 In conclusion, addressing underarm fat and achieving well-toned arms requires a combination of targeted exercises, consistent effort, and realistic goal-setting. While spot reduction may not be entirely feasible, the exercises outlined in this article, such as push-ups, tricep dips, arm circles, and more, can help strengthen and tone the underarm area. Staying committed to a balanced fitness routine, monitoring progress, and making necessary adjustments will be essential in reaching your fitness goals. Remember that your journey is a marathon, not a sprint, and with dedication, you can attain the lean, confident arms you desire while enjoying the broader benefits of an active and healthy lifestyle.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

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

A1: While targeted exercises can help strengthen and tone the muscles in the underarm area, spot reduction of fat is challenging. It’s essential to combine these exercises with overall fat loss through a balanced diet and regular cardiovascular exercise for the best results.

Q2: How often should I perform underarm fat-reducing exercises?

A2: Consistency is key. Aim to incorporate these exercises into your workout routine at least 3-4 times a week. It’s also important to allow your muscles to rest and recover, so avoid working the same muscle group on consecutive days.

Q3: Can I use household items instead of gym equipment for these exercises?

A3: Yes, you can often substitute household items for gym equipment. For example, you can use filled water bottles as weights for tricep kickbacks or perform modified exercises using a sturdy chair for tricep dips.

Q4: How long does it take to see results in reducing underarm fat?

A4: The time it takes to see noticeable results varies from person to person. Factors like genetics, diet, exercise intensity, and consistency play a role. It’s common to see initial improvements in a few weeks, but significant changes may take several months.

Q5: Are there any dietary tips for reducing underarm fat?

A5: Yes, maintaining a balanced diet is essential. Focus on consuming lean proteins, whole grains, fruits, vegetables, and healthy fats while limiting sugary and processed foods. Staying hydrated is also crucial for overall fat loss.

Q6: What if I have a medical condition or injury that limits my exercise options?

A6: Consult with a healthcare professional before beginning any new exercise routine, especially if you have medical conditions or injuries. They can provide guidance on safe and effective exercises tailored to your specific needs.

Q7: Can these exercises be part of a broader fitness routine for overall upper body strength?

A7: Absolutely! The exercises mentioned in this article can be integrated into a comprehensive upper-body workout routine to improve overall upper-body strength, muscle tone, and aesthetics.

Q8: Can I perform these exercises at home without any equipment?

A8: Yes, many of the exercises mentioned in this article can be done at home without the need for specialised equipment. Push-ups, tricep dips using a stable chair or surface, and bodyweight exercises like arm circles and plank shoulder taps can all be done in the comfort of your home.

Q9: How do I prevent muscle soreness after these exercises?

A9: Muscle soreness, known as delayed onset muscle soreness (DOMS), is common, especially when starting a new workout routine. To minimize soreness, warm up before exercising, cool down afterwards, stay hydrated, and gradually increase exercise intensity. Stretching and foam rolling can also help alleviate soreness.

Q10: What other lifestyle changes can complement these exercises for better results?

A10: In addition to exercise, maintaining a balanced diet, getting enough sleep, and managing stress are essential for overall fitness and fat loss. Reducing processed foods, managing portion sizes, and staying hydrated can further support your goals.