Arm Workouts

Get Rid of Arm Fat and Back Bulge with These Simple Exercises


Underarm flab and back bulge can be really frustrating. If you have this layer of fat on your body, you can never buy any clothing without trying it on. This excess fat can be responsible for spoiling how you look in so many of your favorite outfits.

Not to mention, it makes wearing a bra very uncomfortable. Since this fat on your body is in an area that’s very hard to train directly, many women have lost hope of shredding it and accepted it as a part of their lives.

no more back fat

Ladies, we have you covered. We’ve come up with four exercises which will help you get rid of your underarm flab and back bulge without making you feel overwhelmed. The best part is you don’t even need to hit a gym. You can do these exercises from the comfort of your home. You can use weights, a rubber band or a band with handles if you want added resistance.

Do these five exercises every day for three weeks and reap the rewards. This workout won’t only shred the excess fat but will also give you a back you’ll want to show off.

1. Reverse Fly

Image result for reverse fly gif

This exercise is very popular among the gym-goers. A reason why you get an underarm flab and back bulge is, your rear delts are one of your weakest muscle groups and are the hardest to form a connection with.

You can perform this exercise to shed that extra layer of fat. Place your feet shoulder-width apart. Stretch out your arms in front of your body, parallel to the ground and your hands facing downwards. Extend your arms to your sides without bending your elbows.


This exercise will focus on your rear delts and will give you a nice muscle pump. Use a band or some weights if you want some added resistance. Do three sets of 10 to 12 reps each for this exercise.

2. Swimmers

Just like in the reverse fly, start with your feet at shoulder width and your hand extended out in front of your body, parallel to the ground and with your hand facing the floor. Imitate the breaststroke. Extend your arms to your sides without bending your elbows.

Pull your elbows to your sides after you have your arms in line with your shoulders. Your hand should be in front of your chest and this point. From this position, extend your arms in front of your body and return to your starting position.

Remember, don’t just go through the swimming motions. Make sure you’re squeezing your muscles at every point. Imagine you’re going through some deep water, and push as hard as you can to make it through. Do three sets of 15 to 20 reps of this exercise.

3. Elbow Kiss

elbow kiss for underarm fat

Level your arms to your shoulders and stretch your arms at both sides while keeping your palms facing up. Make a 90-degree angle using your arms in the upward direction. Swing your hands in the front position to keep them close to your elbow and forearms touching on the both sides.

Get back to the starting position and restart with step one. Squeeze your back and rear delts in every rep. The slower and more controlled the reps are, the better the exercise—and results—will be. Pick up some dumbbells if you want some added resistance.

It’s very easy to lose the mind-muscle connection when you go heavy. Make sure you’re lifting appropriate weights, if any. Do three sets with 12 repetitions in each.

4. Push and Touch

Begin with arms by your sides with palms facing forward. Raise your arms up to shoulder length, with palms to the ceiling. Pause and feel the burn. Hold onto dumbbells or a band for added resistance.

In one fluid motion, raise your arms over your head, palms facing behind you, and tap the ends of the weights together. Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum fat loss. Do three sets of 15 to 20 reps.

5. Superman Planks

Superman planks are great for tightening all the muscles at the back of your body. Normal planks focus on your abs and core while superman planks focus on your shoulders, back, glutes and hamstrings.

Lie down facing the floor and extend your arms in front of you, parallel to the ground. Hold this position for as long as you can. Aim for anywhere between 15-20 seconds for the first few times you attempt this exercise.

back attack

Increase the time as you get better at the exercise. Make sure you’re focusing on your underarm flab and back bulge while you are holding your position. You should have a nasty pump in your shoulders and back when you’re finished. Do three sets to failure.

If this workout feels a little easy or if you have some time to spare, feel free to do three circuits. This workout shouldn’t take more than 15 minutes to complete.

Like this? Then you’ll also enjoy:

Exercises Women Love To See Men Do In The Gym

You Won’t Believe How Much These Instagram Fitness Models Make

10 Fit Chicks We Can’t Stop Crushing On

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button