For many of us, the underarms are one of those stubborn areas where fat seems to stick around no matter what we try. That’s because “spot reduction” isn’t possible when it comes to fat loss. However, by adopting healthy lifestyle habits that promote overall fat-burning, you can start to shed fat from those tricky spots, including the underarms. A great way to kickstart the process is by incorporating targeted exercises into your fitness routine—and we’ve got you covered with the ultimate free weight workout to address underarm fat.

Kate Meier, CPT, a certified personal trainer with Gym Garage Reviews, explains to Eat This, Not That!: “While you can’t specifically target fat loss in one area, weight training is one of the best strategies for getting lean over the long term. The more muscle you build, the more calories your body burns at rest. The following exercises focus on the upper body and arms, helping you strengthen and define these muscle groups, including the underarm area.”

The Exercises

Squat to Overhead Press

"This combination exercise targets your shoulders and arms while engaging your lower body," explains Meier. "It’s a full-body workout that helps you burn more calories over time, while toning your arms and surrounding muscles." Follow the steps below to perform this effective movement:

  1. Stand with your feet slightly wider than hip-width apart and toes pointing forward, holding two light to medium-weight dumbbells racked at shoulder height.
  2. Engage your core and keep your spine straight and shoulders back as you lower into a squat. Sit your hips back and descend until your thighs are parallel to the floor and your knees form a 90-degree angle.
  3. Push through your heels to stand back up, transitioning directly into an overhead press.
  4. Press the dumbbells overhead, pausing just before your arms fully extend.
  5. Lower the weights back to shoulder height in a controlled motion, then move seamlessly into the next squat.

Complete 3 to 4 sets of 12 repetitions for a full-body burn.

Dumbbell Front-to-Lateral Raise

"Front and lateral raises primarily target your shoulders, but front raises also engage the serratus anterior muscles, which run along the sides of your ribcage and underneath your armpits," explains Meier.

In this exercise, the lateral and front raise combo counts as a single repetition. Meier advises focusing on proper form to avoid using momentum, ensuring your shoulders get the maximum benefit. Follow these steps:

  1. Sit or stand with light dumbbells at your sides, palms facing your body.
  2. Perform a lateral raise by lifting the dumbbells outward and upward until they reach shoulder height, keeping your arms straight throughout.
  3. Lower the dumbbells back to your sides in a controlled motion.
  4. Transition to a front raise by moving the dumbbells to the front of your thighs, palms facing your thighs.
  5. With arms straight or slightly bent, lift the dumbbells forward and upward to shoulder height.
  6. Lower the dumbbells back down to the starting position.

Complete 3 to 4 sets of 10 repetitions, maintaining control and form for optimal results.

Dumbbell Flye

Although the dumbbell flye is primarily a chest-isolation exercise, it also engages your arms, shoulders, and surrounding stabilizer muscles, making it an excellent choice for building a stronger, fuller upper body.

Here’s how to perform the dumbbell flye:

  1. Lie flat on a bench, holding two light or medium-weight dumbbells close to your chest.
  2. Press the dumbbells straight above your chest, keeping your palms facing each other and the dumbbells close together.
  3. Slowly lower the dumbbells out to the sides and downward in a wide arc until you feel a stretch in your chest. Aim for the weights to align with or slightly below your chest.
  4. Raise the dumbbells back up to the starting position in a controlled motion.

Perform 3 to 4 sets of 10 to 12 repetitions, focusing on form to maximize muscle activation and avoid strain.

Upright Row

"This classic back exercise targets your shoulders, upper back, and arms while also engaging stabilizing muscles for added strength and control," says Meier. "It’s highly versatile, with variations that can be performed using a barbell, dumbbell, kettlebell, or cable machine, making it suitable for a variety of settings."

For the barbell variation, Meier recommends starting with a lighter barbell to perfect your form.

  1. Hold the barbell in front of you, letting it hang down with your arms fully extended and your palms facing your body.
  2. Engage your core and lift the barbell straight up, keeping your back straight and shoulders pulled back.
  3. As you raise the barbell to chin height, lead with your elbows, pointing them upward and ensuring they stay above the bar at the top of the movement.
  4. Pause at the top for one to two seconds, then lower the barbell back down slowly and with control.
  5. Repeat for 3 to 4 sets of 8 to 10 repetitions using a moderate weight.

Focusing on proper technique will maximize the benefits of this exercise while reducing the risk of injury.

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