6 Fat-Melting Moves To Reduce Back Fat and Underarm Flab

Get rid of back fat and underarm flab without spending hours at the gym or buying expensive equipment. In just 10 minutes per day you can do these back fat exercises to build lean muscle, burn fat, and sculpt a smoother stronger upper body.

These 6 back fat exercises focus on your upper back, shoulders and triceps to sculpt, tighten and tone these problem areas. You can wave goodbye to hours in the gym tossing around gigantic weights. Just 10 minutes of exercise a day focusing on melting back fat and tightening up those underarms will make you stronger.

6 Back Fat Exercises To Reduce Underarm Flab

1. Arm Circles (Tones Underarms & Shoulders)

Arm circles target the deltoids (shoulders) and rear delts, while also engaging the upper back and triceps. Small, controlled circles increase time under tension, boost blood flow, and target stubborn underarm and shoulder flab. This makes them perfect for toning and definition without heavy weights.

How to do it:

1. Stand tall with your feet hip-width apart, your core engaged, and your shoulders relaxed.
2. Extend both arms straight out to the sides at shoulder height, keeping them parallel to the floor and your palms facing down.
3. Begin making small forward circles (about 6–12 inches in diameter), focusing on squeezing your shoulder blades together with every rotation.
4. Keep your arms straight and don’t shrug your shoulders up to your ears.
5. Circle forward for 45 seconds at a steady pace. You should feel the burn in your shoulders and upper back. Rest for 15 seconds.
6. Reverse the direction and circle backward for another 45 seconds.
7. Time: 45 seconds forward, 15 seconds rest, 45 seconds backward.

Tip: If it’s too easy, make the circles larger or hold light water bottles.

2. Bent-Over Reverse Fly (Fights Bra Bulge)

This exercise targets the rear deltoids, rhomboids, and middle and lower trapezius muscles, which pull the shoulders back and reduce bra bulge and back fat. It creates a toned, sculpted look for the upper back and improves posture, making the area look tighter instantly.

How to do it:

1. Stand with your feet hip-width apart and your knees soft. Hinge at your hips (push your butt back), keeping your back flat and your chest proud.
2. Let your arms hang straight down with your palms facing each other.
   Inhale to prepare.
3. Exhale and lift your arms out to the sides in a wide arc with a slight bend in your elbows. Squeeze your shoulder blades together hard at the top when your arms are parallel to the floor.
4. Pause for one second at the top and feel your upper back squeeze. Inhale and slowly lower your arms with control, resisting gravity.
5. Repeat this movement continuously for 45 seconds. Rest for 15 seconds.
6. Time: 45 seconds + 15 seconds rest

Tip: Keep your back flat and avoid rounding it. Add light dumbbells (1–3 kg) or water bottles for an added challenge.

3. Bent-Over Pulses

This builds on reverse fly, where the small pulses at the top increase time-under-tension in the rear delts and rhomboids, creating deeper muscle fatigue and definition. This extra burn directly targets bra bulge and underarm flab while improving upper-back endurance.

How to do it:

1. Start in the same position as the bent-over reverse fly: hinge at the hips, keep your back flat, and let your arms hang down.
2. Exhale and lift your arms out to the sides into a reverse fly position, with your arms parallel to the floor.
3. At the top, perform five small, controlled pulses (up/down two to three inches) while squeezing your shoulder blades together.
4. After five pulses, slowly lower your arms with control.
5. Repeat the sequence for 45 seconds. Rest for 15 seconds.
6. Time: 45 seconds + 15-second rest.

Tip: Keep the pulses small and controlled. Focus on squeezing your back, not swinging your arms.

4. Superman

The prone extension activates the entire posterior chain — the erector spinae (lower back), rhomboids, rear delts and glutes — while the “fly” arm motion adds extra work for the upper back and shoulders. This exercise combats bra bulge, improves posture and strengthens the back muscles that pull the shoulders back, creating a more streamlined appearance.

How to do it:

1. Lie face down on the mat with your arms extended forward or out to the sides in a “Y” shape.
2. Extend your legs and keep your neck in a neutral position by gazing down.
3. Exhale and squeeze your glutes and back. Lift your chest, arms, and legs off the floor simultaneously, keeping your arms straight or slightly bent.
4. At the top, perform a small “fly” motion (open your arms wider, then bring them back in).
5. Hold for one to two seconds at the top and feel your upper and mid-back squeeze.
6. Inhale and slowly lower yourself back down.
7. Repeat for 45 seconds. Rest for 15 seconds.
8. Time: 45 seconds + 15 seconds rest

Tip: Don’t strain your neck; keep your gaze down. Add small pulses at the top for a greater challenge.

5. Superman Hold (Lifts & Tightens Entire Back)

An isometric hold maximizes posterior chain activation, strengthening the lower back, glutes, rear deltoids, and upper back while teaching core bracing. It lifts and tightens the entire back, improves posture by pulling the shoulders back, and helps reduce bra bulge and underarm flab.

How to do it:

1. Lie face down with your arms extended forward in a “Y” shape, your legs extended, and your neck in a neutral position with your gaze down.
2. Exhale, squeeze your glutes, back, and core, and lift your chest, arms, and legs off the floor as high as possible.
3. Hold the position, keeping your arms and legs straight. Breathe steadily and don’t hold your breath.
4. Maintain tension and feel your entire back chain working (upper, mid, and lower back, as well as your glutes).
5. Hold the position for as long as your form allows (aim for 45 seconds). Lower yourself slowly. Rest for 15 seconds.
6. Total time: 45-second hold + 15-second rest

Tip: If your neck hurts, lower your chin slightly. Increase time gradually.

6. Plank Row (Full-Body Fat Burner)

The plank row combines isometric core stability with dynamic upper-back pulling. It targets the rhomboids, rear deltoids, trapezius, and latissimus dorsi (key for smoothing back fat). It strengthens the triceps and shoulders, elevates the heart rate for calorie burn, and builds full-body tension for a maximum fat-melting effect.