lose underarm weight fat

How to Lose Underarm Fat: 8 Best Exercises To Get Rid Of Flab

Say hello to strong and flabby-less arms

You can lose underarm fat through targeted exercises and workouts.

Underarm fat is caused by the same factors responsible for increased fat gain in other parts of your body.

Studies show that the right type of exercise and good dietary habits are effective ways to lose underarm fat.

Specifically, cardiovascular and strength training exercises are the best forms of workout to lose underarm fat. 

In this post, we’ll discuss the most effective exercises to help you lose underarm fat.


Let’s get straight to it!

Exercises to Lose Underarm Fat

1. Pushups

This strength training exercise works for several body muscles altogether.

It is a great exercise for the shoulders, arms, as well as chest.

Pushups help to tighten the muscles, thereby expelling all fats present.

How to do it:

  • Start by positioning both your hands shoulder-width on the floor.
  • Make sure your head is in a position where you can look straight down.
  • Then, extend your feet and stand on your toes.
  • Lower your body as you would if lying on the floor, then come back using your arms.
  • Repeat.

2. Up and Down Plank

This exercise is an advanced routine that helps to develop core stability.

Up and Down Plank also strengthens all the muscles near the armpit or under the arms. 

How to do it:

  • Assume a forearm plank posture with your feet wide apart.
  • Tighten your core.
  • Slowly change your position into a straight-arm plank by straightening one arm at a time.
  • Keep your hips in line with the rest of your body.
  • Continue to change from a forearm plank to a straight-arm plank and vice

3. Bench Dip

The fascinating thing about this particular exercise is that you can perform it anywhere, and helps to lose underarm fat.

As long as the surface has an edge, you’re good to go.

You can do the Bench Dip exercise on the edge of a sofa, the edge of a workout bench, or the edge of a large piece of furniture. 

How to do it: 

  • Take a seat on the bench.
  • Place your hands on the bench right next to your hips.
  • Hold the bench firmly on the edge with your palms and fingers.
  • Move your buttocks away from the bench with your knees bent, and feet placed side by side. 
  • Lower your body towards the ground using your arms.
  • Slowly lift yourself using your arms.

4. Downward-facing dog

This exercise is more of a yoga position.

Downward-facing dog exercise aims to improve your buttocks, hips, legs, back, and most especially, your arms. 

How to do it:

  • Begin by kneeling at the center of your training mat.
  • The next thing is to place both hands in front of your mat, shoulder-width apart.
  • Move and relax the weight on your hand and toes.
  • Hold yourself firm on the ground with your hand and straighten your legs while you slowly toss your hips towards the ceiling.
  • Join your feet and extend the toes to help you gain balance 
  • Your head should be in form with your straight back, thereby forming a perfect triangle.
  • Hold this posture for some minutes and slowly move off of it by reversing the initial movements. 

5. Triceps press 


The underarm has muscles known as the triceps. Triceps Press is one of the most effective ways of toning the triceps muscles.

You will require a hand weight to perform this exercise effectively.

How to do it:

  • Hold a weight (dumbbell or any good substitute) in both hands.
  • Sit on a chair with your elbow raised to your head level and lift both hands above your head.
  • Raise your hands (with the dumbbells) above your head to your back.
  • Reverse the hand movements.
  • You can start this exercise by doing at least two sets of 10-15 laps. 
  • Take a 10-second break in between the sets.

6. Triceps extension

The triceps extension is very similar to the triceps press.

The only difference is that you do the former while lying on a bench or the floor. 

How to do it:

  • Lie flat on your back and grab a free weight in your hands.
  • Raise your hands to the side of your head while your elbow is bent to face the ceiling. 
  • Lift the weight in your hand towards the ceiling, straightening your arms out.
  • Slowly return the weight to its previous position.
  • Repeat 

You can work on one hand at a time or perform the exercise with both hands, depending on your capability.

7. Bicep Curl

Bicep curls can be done while seated or standing up straight.

Free weights are good aids for performing Bicep Curls efficiently. 

How to do it: 

  • Sit or stand up straight with a free weight in each hand.
  • Keep them extended towards the ground.
  • Slowly lift your hand and weight towards your shoulder level and very close to the shoulder.
  • Reverse the position. 
  • Keep your wrists and elbows coordinated during the exercise. 
  • Repeat all over.

8. Chest Press

The Chest Press exercise is one of the great exercises to lose underarm fat.

It’s a good workout for the shoulders, chest, and most especially the arms.

To do this exercise, you need to have a workout bench and hand weights.

How to do it: 

  • Lie your back flat on the workout bench.
  • Lift the free weight in both hands toward the ceiling 
  • Place your upper arms in the same position as the rest of your body.
  • Lower the weight back to its previous position with arms bent
  • Repeat the routine. 

What are the causes of underarm fat?

Underarm fat is caused by the same factors responsible for increased fat gain in other parts of your body.

A study on the factors that influence body weight showed that human genetics impacts accumulating body fat percentage.

Moreover, genes act as the major determinant of body fat percentage alongside other factors.

The other causes of underarm fat include: 

  • Relatively high body fat percentage 
  • Low level of muscle mass percentage
  • Lack of skin elasticity
  • Big breasts and wrong bra sizes
  • Bad posture

How long does it take to lose underarm fat? 

The truth about fat generally is that it does not go away on its own.

The only way to lose underarm fat is by being conscious of caloric intake. Always avoid food with high calories.

It is almost impossible to aim for fat loss in the underarm area alone.

This act is usually referred to as spot reduction. This is because high-calorie intake results in a higher fat percentage in the body. 

Research shows that significant fat loss is achievable when a reduced-calorie diet lifestyle and physical exercise are adopted. 

How soon an individual can lose underarm fat depends on the ability to increase lean muscle mass percentage in the arms.


To conclude, good dietary care and regular exercise will help take care of this. 

Decreasing body fat percentage by adopting strength training could also fasten the action.


Having undesired fat in any part of the body can be quite overwhelming and hard to rid of.

Combining regular exercises with a healthy diet will help you lose underarm fat more rapidly.

The exercises include both strength and cardiovascular activities that can also reduce overall body fat.

The exercises above will strengthen your arms, shoulders, chest, and other parts of your body while reducing the fat in those areas.