Just 20 minutes a day of this powerful armpit fat workout can help you sculpt your upper body, improve your posture and make you feel stronger — naturally. The programme includes eight effective bodyweight and light resistance exercises designed to help you burn fat and build lean muscle — and you don’t need any equipment!
The 20-Minute Back & Armpit Fat Workout Routine
1. Arm Circles
Arm circles are a simple yet effective warm-up move that activates the shoulders, upper back, and armpit area.
How to do it:
- Stand tall with feet shoulder-width apart.
- Extend your arms out to the sides at shoulder height.
- Make small forward circles for 15 seconds, then switch direction.
- Repeat for 3 sets.
2. Bent-Over Dumbbell Row
This exercise strengthens the upper back and helps reduce the appearance of armpit fat by targeting the latissimus dorsi and rear deltoids.
How to do it:
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Pull the weights up toward your sides, keeping elbows close.
- Squeeze your shoulder blades together at the top.
- Lower slowly and repeat for 15 reps. Do 3 sets.
3. Push-Ups
Push-ups are a classic compound movement that works the chest, shoulders, triceps, and core — making them great for tightening the underarm and upper back area.
How to do it:
- Start in a high plank position with hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push back up to the starting position.
- Do 15 reps for 3 sets.
4. Bicep Curls
Bicep curls help strengthen the front of your upper arms and support better definition in the shoulder and back region.
How to do it:
- Stand tall with a dumbbell in each hand, palms facing forward.
- Curl the weights up toward your shoulders while keeping your elbows close.
- Slowly lower back down.
- Perform 15 reps for 3 sets.
5. Overhead Triceps Extension
This move specifically targets the triceps — the muscles on the back of your upper arms — helping to eliminate flabbiness and improve arm tone.
How to do it:
- Stand with feet hip-width apart, holding one dumbbell with both hands.
- Raise the weight overhead, keeping your elbows close.
- Bend your elbows to lower the weight behind your head.
- Extend arms back up.
- Do 15 reps for 3 sets.
6. Lateral Raises
Lateral raises work the side deltoids (shoulders) and help lift and define the upper body, reducing the appearance of armpit fat.
How to do it:
- Stand tall with a dumbbell in each hand at your sides.
- Keeping a slight bend in your elbows, raise the weights out to the sides until they’re at shoulder height.
- Lower slowly and repeat.
- Do 15 reps for 3 sets.
7. Bent-Over Lateral Raises
This variation focuses on the rear delts and upper back, helping to eliminate “wings” and improve posture.
How to do it:
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Hinge at the hips so your torso is nearly parallel to the floor.
- With elbows slightly bent, lift the weights out to the sides until they align with your shoulders.
- Lower slowly and repeat.
- Do 15 reps for 3 sets.