Defeat Armpit and Back Fat: Try These 8 Effective Exercises

3 min


Too much fat in the armpits, underarms, and back can sometimes look bad and be bad for your health.

In this article, we’ll show you 8 of the best ways to get rid of fat in these trouble spots.

These resistance training exercises work to make your back muscles stronger, which will not only change how they look but also make them less likely to hurt you.


Straighten your back, open your legs, and cross your arms. Move around in a circle, each round going forward or backward.



To begin, hold the weights by your sides and hinge your upper body down by sticking your butt all the way back. Then just slightly bend your knees. Then your back needs to stay flat and your head needs to be in the same position as your spine.

Then, as you bend forward, let your arms hang down in front of you and turn your fingers toward your body. Finally, take a deep breath in. Then let out your breath as you pull your elbows back and to the sides.

You should feel like you’re trying to trap a pen between your shoulder blades. Then take your time as you inhale again as you lower your arms back down.

On both the way up and the way down, you should feel your upper back working.



Start the exercise in plank position with your hands firmly on the floor. As you do the exercise, keep your abs flat.

Then, tighten your glutes and hamstrings and lower your body until your chest almost touches the floor. Hold this position for a second.

Then go back to where you started and do the exercise again for one minute.



Start by picking up a pair of dumbbells and assuming a tall, upright position. Next, curl the left dumbbell up and hold it halfway to your shoulder.

Then, bring the right dumbbell up to shoulder height. Do half of the set with the right arm and then switch.

Then, hold the right dumbbell at the halfway point while you curl the left dumbbell all the way up. Switch sides to finish the set.



Start by standing up and holding a dumbbell in both hands. Your feet should be about the width of your shoulders apart. Slowly grab the dumbbell with both hands and lift it up until both arms are fully extended.

The resistance should be in the palms of your hands, and your thumbs should be wrapped around it. The palms of the hands should be facing the ceiling. This will be where you’ll start.

Lower the resistance behind your head in a half-circle until your forearms touch your biceps. Keep your upper arms close to your head and your elbows in and perpendicular to the floor. Tip: Only the forearms should move. The upper arms should stay still. As you do this step, take a deep breath in.



Hold a dumbbell in each hand at your side, you can stand or sit.

Keep your back straight, brace your core, and slowly lift the weights out to the side until your arms are parallel to the floor and your elbows are slightly bent.

Then slowly lower them again. If you don’t speed up, it will be even harder for you.



For this exercise, you should also stand with your feet shoulder-width apart and grab a 6- to 15-pound weighted bar with an overhand grip and your hands shoulder-width apart.

Next, keep your arms as straight as possible (without locking your elbows) and exhale as you lift the weighted bar until it’s higher than your shoulders. Then, inhale as you slowly lower the bar back to the starting position to finish one rep.



Stand in a comfortable position with good posture, and then hold small weights in your hands with your palms facing forward.

Now, with a straight back You should bend your knees and lean forward.

After bending, move your hands toward the ceiling. Your shoulders should be together, and your hands should be in the same place on both sides.

Then slowly move your hands back to where they were at the beginning. Do this several times.


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