Underarm fat is less severe than fat in the stomach, but that doesn't mean it is any less frustrating to deal with. To rid yourself of this fat, you need to take an approach that involves calorie burning and weight training. Exercises can be performed to target the triceps, the muscles found on the back of the arm, but to prevent muscle imbalances, you also need to do work your biceps, which are on the front part of the upper arm. Building muscle can increase your metabolism and provide better definition.
Step 1
Perform cardiovascular exercise that involves arm movement, such as elliptical training, rowing, versa climbing, jumping rope, swimming and kickboxing. Aim for 45 to 60 minutes of cardio, three times a week on alternating days.
Step 2
Execute a set of close-grip bench presses. Lie face-up on a bench and grab the bar with a slightly less than shoulder-width grip. Push it off the supports and hold it directly above you. Slowly lower the bar to lightly touch your chest and push it back up. Stop just short of locking your arms and repeat. Keep your arms in tight to your sides when doing this exercise.
Step 3
Grab the edge of a bench to do triceps dips. Walk your feet forward until your butt is right in front of the bench. Place your heels on the floor and point your toes toward the ceiling. Lower your body by bending your elbows. Stop when your upper arms are to parallel the floor, push back up and repeat.
Step 4
Grab a pair of dumbbells and perform a set of lying triceps extensions. Lie flat on the bench with the dumbbells held straight above your chest with your palms facing each other. Lower the weights by your ears by bending your elbows. Push the weights back up and stop just short of locking your elbows. Repeat for a set of reps. Keep your upper arms still throughout the exercise.
Step 5
Grasp a barbell with a shoulder-width grip to do barbell curls. Stand with your feet shoulder-width apart and let the bar rest against your thighs. Lift it up toward your chest and squeeze forcefully. Lower the bar and repeat. Keep your core tight and back straight throughout the exercise.
Step 6
Sit on a workout chair to do twist curls. Hold dumbbells down at your sides with your palms facing in. Lift the weights and twist your wrists so your palms are facing your chest. Squeeze forcefully, lower the weights and repeat. Keep your back flat against the backrest for the whole exercise.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of each exercise. Work out three times a week, alternating days with your cardio.
Things You'll Need
- Bench
- Barbell
- Dumbbells
- Workout chair
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