7 exercises to tone your arms and eliminate underarm fat

To eliminate underarm fat and have toned arms, there are many specific exercises. However, you must always remember that fat is not lost in a localized way, it is a process that encompasses the entire body.
7 exercises to tone your arms and eliminate underarm fat

Last update: 22 April, 2021

Would you like to eliminate underarm fat and tone your arms? There are different exercises that can help that area of the body is not flabby and thick, as long as they are complemented with other healthy habits.

By following an exercise routine and a balanced diet, you can show off your arms with all kinds of clothes and avoid feeling bad when lifting them or performing certain movements with them.

How to remove fat from the armpits with exercises?

You want to wear that beautiful dress that you bought or were given as a gift and, although you love the way you look in it, you realize that in the area of the arms "it could improve the appearance". Well this has a solution!

The underarm area usually accumulates a lot of fat when the arms are not trained or when they are overweight, which generates an accumulation of adipose tissue in various areas of the body. The good news is that, with different exercises, you can lose weight and tone it.

We recommend that you do a combination of cardio exercises – to burn fat – and weights – to increase muscle mass. In this sense, keep in mind that the mission is to reduce fat throughout the body, since it is impossible to eliminate it from a single area of the body.

With all of the above in mind, pay attention to the following routine to tone your arms and eliminate underarm fat and complement it with good habits and other exercises:

1. Hands behind the neck

You can do this exercise with or without weights — if you don't have weights, use 2 bottles of water. To begin, stand with your legs shoulder-width apart and cross your arms — parallel to the floor — with your palms facing forward.

The exercise consists of bending the elbows and bringing the hands towards the nape of the neck. Go back to the starting position. Complete 3 sets of 20 repetitions each.

2. Cross arms

In this exercise, you will put a little more dynamics because the legs will also intervene. Standing, bend your arms to form an X in front of your chest. Interspersed the position of the arms, so that the right is first in front and then the left.

At the same time, with each forward crossing, step back with alternate legs, first with the right and then with the left. Complete 3 sets of 10 reps per leg.

3. Jab cross with weights

The jab cross is a boxing exercise that can help remove underarm fat.

This third alternative is a boxing exercise that can be used to remove fat from the armpits. You can use dumbbells, discs or bottles to carry it out. First, stand with your legs shoulder-width apart. Take the dumbbells and hold them at chest level, with your elbows bent.

Twist your torso to the right and stretch your left arm with a blow to the right side. Go back to the place and do the same for the opposite side. Complete 3 sets of 10 reps per arm.

4. Dumbbell press

This is another very efficient exercise to tone your arms. To do this, take a dumbbell with each arm, bend your elbows and raise them so that they are at shoulder level.

Exercises to train the traps also strengthen other muscles.

From there, stretch them so that the dumbbells meet above your head. Hold for a few seconds and drop down to shoulder height. Complete 2 sets of 20 reps.

5. Palms up and down

In this case, you will also start the exercise in the crossed arms posture with elbows bent. The palms of the hands face forward and are at the sides of the head.

From this position, lower your hands so that they point backwards and are at waist level. You can do this exercise with dumbbells. Repeat 10 times and 3 sets.

6. Arm circles

This exercise is very effective in burning fat from the armpits and the body in general, and thus helps to tone the arms. If you do it with weight, much better.

First, cross your arms and keep your back straight the entire time, palms facing downward. Circle clockwise for 30 seconds and then counterclockwise for another 30 seconds.

7. Vertical row

The ideal to do this exercise is to use a bar, but you can also use dumbbells or plates. Place your hands in front of your torso and hold the bar with your palms facing back and your arms close to your body.

The chin row is one of the exercises to train the trapezius.

Bend your elbows while raising your arms; the hands must be touching the armpits and the elbows wide open. Hold for a few seconds and return to the starting position. Do 20 reps.

Finally, you can also include these other exercises that can help you tone your arms and burn the fat in your armpits: chest press with a Swiss ball, push-ups, plank with rotations to the sides, superman position, pull over with a dumbbell, plank with displacement, spins with arms extended…

In short, there are many options. In any case, we recommend consulting with a trained coach to organize them for you in the most appropriate way. And don't forget to eat well and rest properly!



  • Perez Miguelsanz, M y otros – Distribución regional de la grasa corporal. Uso de técnicas de imagen como herramienta de diagnóstico nutricional – Nutrición hospitalaria Madrid – Abril 2010 – http://scielo.isciii.es/scielo.php?script=sci_arttext&pid=S0212-16112010000200003