Introduction
Struggling with flabby underarms or “bat wings”? You’re not alone. Many beginners want to target the underarm area, but don’t know where to start. The good news? You don’t need a gym or fancy equipment to tone your arms. With the right exercises and consistency, you can tighten and strengthen your underarms right at home.
In this guide, we’ll walk you through 10 effective underarm workouts designed for beginners. These exercises focus on toning the triceps, shoulders, and upper back — the key muscles behind flabby arms.
Why Do Underarms Get Flabby?
Underarm fat usually results from:
- A sedentary lifestyle
- Lack of strength training
- Age-related muscle loss
- Excess body fat
To fix it, you need a combination of strength exercises and a balanced diet. The following workouts will help you build lean muscle and burn fat, especially in the triceps area.
10 Best Underarm Workouts for Beginners
1. Tricep Dips
Targets: Triceps, shoulders
Equipment: Chair or bench
How to Do:
- Sit on a sturdy chair and place your hands next to your hips.
- Slide forward so your body is in front of the chair.
- Lower yourself by bending your elbows to 90°, then push up.
Reps: 3 sets of 10–12
Pro Tip: Keep your elbows close to your body.
2. Wall Push-Ups
Targets: Arms, chest, triceps
Equipment: None
How to Do:
- Stand facing a wall, arms extended at shoulder height.
- Lean in and press your palms flat.
- Lower your body by bending your elbows, then push back.
Reps: 3 sets of 15
Great For: Total beginners and seniors.
3. Arm Circles
Targets: Shoulders, upper arms
Equipment: None
How to Do:
- Extend arms sideways, shoulder height.
- Make small forward circles for 30 seconds.
- Switch to backwards circles for 30 seconds.
Duration: 3 rounds
Pro Tip: Add light dumbbells for intensity.
4. Triceps Kickbacks
Targets: Triceps
Equipment: Dumbbells or water bottles
How to Do:
- Lean slightly forward, elbows bent at 90°.
- Extend your arms backwards until straight.
- Slowly return to the start.
Reps: 3 sets of 12
Pro Tip: Squeeze your triceps at the top.
5. Plank to Downward Dog
Targets: Triceps, shoulders, core
Equipment: Yoga mat
How to Do:
- Start in plank position.
- Push back into downward dog.
- Return to the plank and repeat.
Reps: 3 sets of 8–10
Bonus: Also works your abs!
6. Overhead Triceps Extension
Targets: Triceps
Equipment: Dumbbell or water bottle
How to Do:
- Hold weight with both hands overhead.
- Bend your elbows behind your head.
- Extend arms fully upward.
Reps: 3 sets of 10–12
Caution: Don’t flare your elbows.
7. Modified Push-Ups (Knee Push-Ups)
Targets: Chest, triceps
Equipment: Mat
How to Do:
- Get into push-up position with knees on the ground.
- Lower chest, keeping back straight.
- Push back up.
Reps: 3 sets of 8–10
Great for: Building strength gradually.
8. Shoulder Taps
Targets: Arms, core, shoulders
Equipment: None
How to Do:
- Start in plank position.
- Tap your left shoulder with your right hand.
- Alternate sides.
Reps: 3 sets of 20 taps
Pro Tip: Keep your hips stable.
9. Lateral Arm Raises
Targets: Shoulders, upper arms
Equipment: Dumbbells or water bottles
How to Do:
- Stand straight, arms at your sides.
- Raise arms to shoulder height, then lower.
Reps: 3 sets of 12
Control: Avoid swinging the arms.
10. Reverse Arm Lifts
Targets: Rear shoulders, upper back
Equipment: None or light weights
How to Do:
- Bend forward slightly, arms hanging down.
- Lift arms behind you, squeeze shoulder blades.
- Lower back down.
Reps: 3 sets of 10–12
Focus: Slow and controlled motion.
Additional Tips to Get Rid of Underarm Fat
- Eat a high-protein, balanced diet
- Stay hydrated
- Do cardio 3–5 times a week (walking, cycling, HIIT)
- Stay consistent with your workouts
- Track your progress weekly
FAQs
1. Can I reduce underarm fat without lifting weights?
Yes! Bodyweight exercises like wall push-ups and dips are highly effective.
2. How often should I train my arms to see results?
3–4 times a week is ideal for beginners. Rest in between days.
3. Will these workouts also help with back fat?
Yes, many tricep and shoulder exercises also activate the upper back.
4. What causes flabby underarms in women?
It’s often due to ageing, low muscle mass, or weight gain.
5. How long will it take to see results?
With consistency and a good diet, you may start seeing results in 4–6 weeks.
Conclusion
Toning your underarms doesn’t require expensive equipment or a gym membership. With these beginner-friendly exercises, you can start your fitness journey confidently from home. Combine these workouts with a clean diet and consistent routine, and you’ll be waving goodbye to flabby arms in no time!
Read more: How to Lose Belly Fat: 10 Effective Exercises for Beginners