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Exercises to Get Rid of Armpit Fat

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Exercises to Get Rid of Armpit Fat
Create a lean back by exercising and being disciplined at the dinner table.

Unlike abdominal fat, armpit fat does not increase your chances for chronic health problems. This doesn't mean it is any more tolerable to deal with. It still causes feelings of frustration and a lowered self-esteem.

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Being that you cannot do one particular exercise to lose fat in one area, take an approach that involves multiple exercises for areas of the chest and back that surround the armpits. Also, take into consideration that you need to do calorie-burning exercises and change your eating habits.

Step 1

Eat foods that are high in nutrients and low in empty calories. Give up the cakes, cookies, candy bars, burgers, fries, milk shakes and ribs. Consume nutrient dense foods instead, such as lean meats, whole grains, fruits, vegetables, beans, low-fat dairy products and tofu. Be mindful of your portion sizes as well.

Step 2

Perform cardio that works your upper and lower body at the same time to increase your work output. Elliptical training, rowing, swimming, versa climbing and kickboxing are examples. To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary according to the American College of Sports Medicine. Choose your activity and work out three days a week on nonconsecutive days.

Step 3

Execute a set of dips with dipping bars. Place your feet on the foot rests and grasp the bars with your hands. Lift your feet up, straighten your arms and lean forward slightly.

Lower your body down by bending your elbows and stop when your upper arms are parallel to the floor. Push yourself up until your arms are straight, but do not lock your elbows. Repeat for 10 to 12 repetitions.

Step 4

Grab a barbell to do pullovers for your chest and back at the same time. Lie face-up on a bench and hold the bar above your chest with your elbows slightly bent and your hands approximately shoulder-width apart.

Maintain the slight bend in your elbows as you lower the bar behind your head and toward the floor in an arcing fashion. Lift the bar back up and repeat 10 to 12 times.

Step 5

Hold dumbbells above your chest to do flys. Lie face-up on the bench, turn your palms so they face each other and hold the weights an inch apart. Bend your elbows slightly and keep that bend as you lower the dumbbells to your sides. Stop when your upper arms are parallel to the floor, push the weights back up and repeat for 10 to 12 repetitions.

Step 6

Attach a straight bar to a lat pulldown machine to do wide grip pulldowns. These work the top of the latissimus dorsi muscles, which are found right behind your armpits. Sit on the seat of the machine, snug the padded support on your thighs and grab the bar with a wide, overhand grip.

Lean back slightly, keep your back straight and pull the bar down to your chest. Raise it back up slowly and repeat 10 to 12 times.

Step 7

Execute a set of one arm dumbbell rows to work your lats. Place a dumbbell on the floor to the left of the bench, kneel on the bench with your right knee and place your left foot behind you. Brace yourself by putting your right hand on the bench and bend forward until your back is about parallel to the floor.

Reach down and grab the dumbbell with your left hand and pull it up to your hip. Keep your arm close to your side when you do this. Lower the dumbbell down until your arm is extended and repeat. Do 10 to 12 reps and switch sides.

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