“Bat wings” is a nickname you might’ve heard for underarm flab, the soft area right under the triceps in the upper arm. Lots of people deal with this, especially as they get a bit older or haven’t focused much on building muscle in that area. Underarm flab forms for a few reasons, like age-related changes, not doing strength training, or even just the way your body likes to store fat, and you’re definitely not alone if you notice your arms are a bit softer than you’d like. The upside is you can make a real difference with the right exercises and some tweaks to your fitness routine, even at home.
Here’s my take on what causes underarm flab, what actually works to tighten it up, and seven easy workouts you can start right away.
Why Underarm Flab Happens
Underarm flab is super common. It has a lot to do with factors outside of your control, at least at first. Genetics plays a pretty big role in where our bodies store fat. For some people, the upper arms just happen to be a popular spot for extra padding.
Another factor is muscle use. The triceps, which is the big muscle on the back of your upper arm, doesn’t get worked as much in everyday life compared to muscles like your biceps. If you’re not doing strength exercises that target the triceps, that area can lose muscle tone and start to sag a bit over time.
Age also comes into play. Over time, your skin tends to lose elasticity, and your body naturally loses muscle mass unless you do something to prevent it. Those two things together can make the upper arms look less firm than they used to. Hormonal changes, especially during menopause or significant weight shifts, can also influence how and where body fat collects, making the underarm area increasingly noticeable for both men and women as they age. Activity level and overall diet play a role too, so if you’ve recently lost weight, you might find the skin under your arms sags a little more than before. All of these factors mix together to shape how your arms look, but that doesn’t mean you’re stuck with it!
Can Exercise Really Reduce Underarm Flab?
There’s a lot of talk about spot reduction, which is the idea that you can lose fat right in one specific area with targeted exercises. I hate to break it to you, but the body just doesn’t work that way. While working your triceps does help them get stronger and more defined, you’ll usually need to lose overall body fat before you start seeing noticeable changes in that area.
The magic formula for more toned arms? Mix targeted strength training (like the exercises below) with a balanced diet and regular cardio. That combo burns calories everywhere and builds muscle where you want it. Over time, as fat reduces all over your body, those firmer muscles start to show.
Don’t get discouraged if you don’t see results instantly. With persistence, most people find that as they gain muscle and lose some body fat, the skin in the underarm area starts to look smoother and tighter. Pairing at-home upper body workouts with activities like walking, jogging, or cycling can fast-track your progress, while making small dietary changes (like eating more lean protein and veggies) supports healthy fat loss.
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7 Best Underarm Flab Workouts (No Gym Needed)
No fancy gym or expensive gear required here. All you really need is a sturdy chair, a set of light dumbbells (or filled water bottles!), and maybe a resistance band if you have one around. These moves are designed to target your triceps and shoulders while also working your chest and upper back for all-around arm definition.
1. Tricep Dips (using a chair)
Tricep dips are a classic for tightening up the back of your arms. Sit on the edge of a sturdy chair with your hands gripping the edge next to your hips. Slide your hips off the chair, feet flat on the floor. Lower your body slowly by bending your elbows straight behind you, then press back up. Go for 10-15 reps. If dips are too tough at first, keep your feet closer to your body or try just lowering a small amount and pressing back up. As you get stronger, try extending your legs further out or adding extra reps.
2. Push-Ups (modified or standard)
Pushups are awesome for the whole upper body, especially the triceps if you keep your elbows tucked close to your ribs. If you can’t do a full push-up yet, drop to your knees or work against a wall to build strength as you go. Try for 8-12 reps. For an extra challenge, try a “diamond” pushup with your thumbs and index fingers touching in a diamond shape—this hits your triceps hard!
3. Tricep Kickbacks (with dumbbells or water bottles)
Hold a dumbbell (or a water bottle) in each hand. Hinge forward at the waist, upper arms close to your sides, elbows bent. Straighten your elbows to “kick” the weights back, then bring them forward. You should feel this right in the back of the arms. Go for 12 reps on each side. Focus on keeping your back flat and moving the weights with control rather than speed.
4. Arm Circles (light weights or bodyweight)
Lift your arms straight out to the sides like a “T.” Start making small circles, about the size of a dinner plate. After 30 seconds, reverse direction. Adding lightweight dumbbells makes this even tougher for the shoulders and triceps. This move not only firms the triceps but also builds endurance, too. Try incorporating forward and backward circles in intervals for a great burn.
5. Overhead Tricep Extensions
Take a single dumbbell or a full water bottle in both hands and lift it overhead. Bend your elbows to lower the weight behind your head, then extend your arms straight up. Keep your elbows pointed forward. Do 10-12 reps. If the weight feels too heavy, start with something light like a soup can and work up as you get stronger.
6. Plank to Push-Up
Start in a forearm plank position, then push up onto your hands, one arm at a time, until you’re in a high plank. Lower back down. Alternate your lead arm each rep. You get bonus points for core strength with this one as well. Try for 8 reps total. If you’re new to planks, hold the forearm plank for extra time between reps to build stability.
7. Resistance Band Pulldowns
Grab a resistance band and hold it overhead with both hands. Pull your hands apart and down toward your hips while keeping your arms straight. This squeezes the triceps and upper back. Do 12-15 slow reps. Make sure to move slowly and really feel the muscles working rather than letting the band snap back quickly.
Mix these exercises up across three or four weekly sessions. As you get stronger, crank up the resistance, add more reps, or combine two back-to-back moves for extra intensity. Keeping your muscles guessing with new combinations helps keep you motivated and continues building results even after the first few weeks.
Tips for Faster Results
- Add Cardio: Cardio helps burn fat all over, revealing toned muscle as you go. Brisk walks, cycling, jumping rope, or even dancing can work. Try to get in at least 20-30 minutes a few days a week.
- Keep Your Diet in Check: Eating well fuels muscle growth and helps keep your body fat lower. Simple tweaks like eating more protein and less processed food go a long way. Aim for a colorful plate with lots of vegetables and good hydration. Try swapping out sugar-heavy drinks for water or herbal tea.
- Stick with It: Doing these exercises three to four times a week delivers the best progress. It’s all about consistency; you’ll see changes if you keep at it, even if they’re slow at first! Track your progress in a notebook or calendar to stay motivated, and remember muscle building takes time but pays off with steady effort.
- Rest and Recovery: Rest days matter! Your muscles need recovery time to rebuild and get stronger. Make sure to get enough sleep and keep stretching to support flexibility and reduce soreness.
- Stay Positive: Progress may be gradual, especially at first. Focus on how much stronger you feel and the healthy habits you’re building for the long term.
You’ve Got This!
If you’re frustrated by stubborn underarm flab, you’re definitely not alone. The combo of age, genes, and lifestyle means just about everyone will deal with it at some point. The good news is you’re fully capable of making a difference with a mix of smart workouts and healthy habits.
Try these seven moves today and take the first step toward stronger, more toned arms. Stick with it, and you’ll start seeing the payoffin the mirror; you’ll probably feel a lot stronger, too. Even if progress feels slow, remember that every little bit adds up, and your consistent effort will pay off before you know it!