Targeting fat loss on your back and armpits can seem impossible, but it can be done! Follow this body fat burning armpit fat workout to help you specifically burn back fat (also known as “bra bulge”) and underarm fat.
This armpit fat workout consists of moves that tone your upper back, trapezius muscles, rear deltoids, and latissimus dorsi (also known as rhomboids), as well as moves that burn calories and melt away unwanted fat. Do this 20-minute workout for your back and sides every day, and you will see your upper body shape up, your posture improve, and your “bra roll” or “winging” bulge disappear!
8 Armpit Fat Workout to Lose Bra Bulge & Back Fat at Home
1. Arm Circles
Muscles Worked: Shoulder blades (deltoids – anterior, lateral, posterior heads), upper back (traps & rhomboids), rotator cuff muscles, core (muscle stabilization)
How to do it:
- Stand tall with your feet shoulder-width apart, lightly contract your core, chest up, eyes straight ahead.
- Raise your arms out to the sides and keep them parallel to the floor at shoulder height (palms face down or forward).
- Start circling your arms forward in small circles about 6–12 inches in diameter — keep your arms straight and shoulders down (avoid shrugging), moving in a smooth controlled manner.
- After 15 seconds switch direction (small circles backwards) and continue for 15 seconds.
- Work your way up to larger circles as tolerated — keep your movements controlled and maintain proper breathing.
- Time: 3 sets (90 seconds each direction — ~3 minutes total)
Bonus: Circles help lubricate the shoulder joint to help decrease risk of injury from future exercises.
Why It Works:
This armpit fat workout is a great way to warm up your body and increase shoulder joint mobility while lightly engaging your shoulder blades and deltoids. Improving your shoulder mobility allows you to position your shoulders better, which will make you look more toned in your armpits and upper back. Better shoulder blade activation makes the area look firmer and less “bulgy.”
2. Bent-Over Dumbbell Row
Muscles Worked: Latissimus Dorsi (Lats – Primary), Rhomboids, Rear Deltoids, Traps (Mid/Upper Back), Biceps (Secondary), Core (Stabilization)
How to do it:
- Stand with feet hip-width apart with a dumbbell (or water bottle) in each hand.
- Push your butt back so your torso almost parallels the floor, keeping your back flat and knees slightly bent.
- Allow your arms to hang straight down with palms facing your body.
- Pull the weights up and towards your sides keeping your elbows tucked close to your body. Squeeze your shoulder blades tightly together at the top and really feel your upper and mid back working.
- Slowly lower weights back down under control (no swinging or rounding of back).
- Keep your back flat throughout the entire movement. Focus your eyes slightly forward to keep your neck in a neutral position.
- Sets/Reps: 25 × 3 sets
Why It Works:
This armpit fat workout targets the upper and mid back (the latissimus dorsi and rhomboids), adding thickness to the area while reducing armpit fat. Your lats and rear delts pull your shoulders back, helping you achieve better posture. With improved posture, your armpits will look tighter, and you will no longer have the “wing” or “bra roll” bulge. This exercise also builds a smoother, firmer upper back. Holding your body in this bent-over position engages your core, forcing it to stabilize your body while strengthening your posterior chain.
3. Push-Ups
Muscles Worked: Pectorals (chest), deltoids (shoulders), Triceps (backs of arms), Transverse abdominis & Rectus abdominis (core), Glutes.
How to do it:
- Begin in a high plank position — hands shoulder-width apart or slightly wider, body forming a straight line from head to heels, tighten core/glutes (no sagging hips or piked butt).
- Squeeze your core & glutes hard — contract butt cheeks, pull your belly button to your spine, maintain flat hips.
- Lower down by bending your elbows (keep your elbows close to your sides at about a 45° angle).
- Descend until your chest nearly touches the floor (or go as low as you can maintain good form), keep your body stiff.
- Push your body back up through your palms (avoid locking out your elbows at the top).
- Sets & Reps: 10 reps × 3 sets
Why It Works:
This armpit fat workout targets the chest, shoulders, triceps, and core. It also places extra emphasis on the triceps, which helps tone the skin under the arms, otherwise known as “bat wings.” Building chest and shoulder muscles will give your upper body a better overall shape and provide more support. Improved posture can reduce the appearance of excess skin flapping from your armpits. Core stability helps tighten your waist.
4. Bicep Curls
Muscles worked: Biceps (primary), forearms, shoulders (stabilization), core (stabilization)
How to do it:
- Stand up straight — feet shoulder-width apart, knees soft, core engaged (draw navel toward spine).
- Hold a dumbbell in each hand down at your sides, palms facing up (supinated grip).
- Keep elbows glued to your sides, upper arms stationary. Curl weights towards shoulders.
- Contractor biceps as hard as you can at the top of the movement (peak contraction, focus on the front of your arm tightening).
- Lower weights under control (slow negative — 3–4 second eccentric phase).
- Throughout the movement keep your torso completely upright. Don’t sway or lean back.
- Sets/Reps: 25 reps × 3 sets
Why It Works:
This armpit fat workout will give you strong biceps, making your arms look bigger and fuller. Strong biceps complement triceps exercises, giving your arms a more toned and muscular appearance. Improved arm definition blends your arms better into your armpits and upper back, eliminating excess flesh or bulging in your armpits. Your core is engaged during curls to stabilize your body. This stabilization also works your obliques and transverse abdominals slightly.
5. Overhead Triceps Extension
Target Muscles: Triceps (primary) – Shoulders (stabilization) – Core (anti-extension)
How to do it:
- Stand with feet hip-width apart — knees slightly bent, tighten core.
- Grab one dumbbell (or water bottle) with both hands — gripping the top portion.
- Press weight up over head — arms straight, elbows next to head, and upper arms perpendicular to the ground (try not to flare elbows out).
- bend elbows → slowly lower weight behind head (feel the contraction in your triceps — keep your upper arms still and near your ears).
- Push arms back up (extend elbows) — squeeze triceps at the top.
- Continue back and forth for desired time — slow and controlled (don’t swing weight or arch back).
- Sets/Duration: 20 reps × 3 sets
Why It Works:
This armpit fat workout targets your triceps, focusing on the long head that runs down the back of your arm. This muscle stores fat, which creates the “jiggle” in your armpit. Strengthen your triceps, and your arms will be firmer and won’t flap around like chicken wings every time you wave goodbye! Holding the weight overhead forces your core to engage to prevent arching your back while performing this move. You’ll strengthen your midsection, too!
6. Lateral Raises
Muscles Involved: Medial deltoids (primary), upper traps (secondary), core (stabilizer), rotator cuff.
How to do it:
- Begin by standing with your feet shoulder width apart, knees soft, abs braced, chest up.
- Hold a dumbbell in each hand at your sides with arms straight, palms facing your body (neutral grip).
- With a slight bend in your elbows, press the weights straight out to the sides until they reach shoulder height as you lead with your elbows rather than your hands.
- Squeeze your shoulders together at the top and pause for 1 second to maximize contraction of the medial deltoid muscle.
- Slowly and under control lower the weights back down taking 3–4 seconds to stretch the muscle against the force of gravity.
- Keep your shoulders depressed (not shrugged) and relaxed throughout the exercise.
- Sets/reps: 25 reps x 3 sets.
Why It Works:
This armpit fat workout hits your side delts hard! Having big, well-developed side deltoids widens your shoulders, giving you that V-taper look with wide shoulders and a thin waist. Wider shoulders make it appear as if you have less fat around your armpits. They also make your back look wider and denser. Your core muscles stabilize your body throughout the movement and partially target your obliques and transverse abdominis.
7. Dumbbell Front Raise
Muscles Involved: Anterior deltoids (front of shoulders – primary), clavicular head of pectoralis major (upper chest), core (stabilizer), rotator cuff.
How to do it:
- Stand with your feet shoulder width apart, knees bent. Tighten your abdominal muscles by pulling your navel up toward your spine. Keep your chest up, shoulders back, and eyes forward.
- Hold a dumbbell in each hand in front of your thighs, arms straight down. Your palms can face your body (neutral grip) or your thighs.
- Brace your core as if you’re about to get punched in the gut and keep your lower back neutral (flat not arched or rounded).
- Press the weights up in front of you until your arms are parallel to the floor at shoulder level. Keep your elbows in front of the weights as they lift up. Do not jerk or swing the weights up. Flex your front shoulders when the weights reach parallel.
- Pause for a second at the top and squeeze your front delts as hard as you can.
- Slowly lower the weights back down under control (negatively – fight gravity for 3-4 seconds). Keep your abs tight and maintain good posture throughout the movement. Don’t arch or lean back.
- Sets/reps: Perform 15 reps × 3 sets for each arm.
Why It Works:
This armpit fat workout targets your front shoulders, helping you build bigger, broader shoulders. Bigger shoulders improve posture. Having more muscle up top also fills out your shoulder line, reducing the appearance of loose skin and flab in the armpit area. Since you need to stabilize your core muscles to properly perform the dumbbell press with good form, your abs and obliques will also be engaged during this exercise.
8. Bent-Over Lateral Raises
Target Muscles: Rear delts (primary), rhomboids, middle/lower traps (upper back), posterior rotator cuff, core & obliques (stabilizers)
How to do it:
- Stand with feet shoulder-width apart holding a dumbbell in each hand. (Again, water bottles work great here.)
- Next hinge at the hips pushing your butt backwards. Stop when your torso is almost parallel to the ground. (Back should be flat/neutral, knees slightly bent, core braced.)
- Allow arms to hang straight down with palms facing each other. (neutral grip)
- keeping your elbows slightly bent, press the weights up and out to your sides until they reach shoulder level. (shoulders should be about parallel with the floor)
- Focus on leading with your elbows and squeeze your rear shoulder blades at the top of the movement. (visualize pinching a pencil between your shoulder blades.)
- Pause for a second at the top squeezing your shoulder blades together.
- Slowly lower back down under control (fight against gravity — take 3–4 seconds to go down)
- Repeat for 25 reps × 3 sets
Notes: Keep your back flat and core braced the entire time. Do not arch or round your back.
Why It Works:
This armpit fat workout targets your rear deltoids and rhomboids, which help retract your shoulders, improve your posture, and tighten the skin around your armpits for a cleaner, lifted appearance. This workout also strengthens your entire upper back (lats, traps, etc.), giving you a thinner, less fatty appearance.
This armpit fat workout will strengthen your core and obliques. As a result, the appearance of back fat will be reduced, and your core will be tightened for a smoother silhouette.
