5 Best Free Weight Workouts to Melt Armpit Fat

Toning the underarm area can be a common fitness goal for many of my clients. Although spot reduction is not possible, incorporating targeted strength training exercises can help tone and sculpt the muscles in this area, resulting in a more defined appearance. Using free weights in your workout routine can provide resistance and challenge your muscles effectively. That’s why I’ve compiled five of my top recommended free weight workouts to help melt away armpit fat.

Incorporate these workouts into your exercise routine to target and tone your underarm area, helping to reduce fat and achieve a more sculpted appearance in your arms. Remember to perform each exercise with proper form and technique to maximize results and minimize the risk of injury. Adjust the sets, reps, and weights based on your fitness level and goals, and gradually increase the intensity as you progress. With consistency and dedication, you’ll be well on your way to achieving your desired arm shape and overall fitness goals.

If you’re looking to spice up your routine with some of the best free weight workouts for underarm fat, read on for my top picks.

Workout #1: Shoulder Press Variations

The dumbbell shoulder press primarily targets the deltoid muscles of the shoulders, but also engages the triceps and upper chest muscles. Strengthening these muscles can help improve overall shoulder stability and improve the appearance of the underarm area.

1. Seated dumbbell shoulder presses

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward. Press the dumbbells overhead until your arms are fully extended but not locked. Slowly lower the dumbbells to shoulder height to complete one repetition.

Aim for three sets of eight to 12 repetitions.

2. Arnold Press

Start with dumbbells at shoulder height, palms facing you. Press the dumbbells overhead as you rotate your palms to face forward at the top of the movement. Slowly lower the dumbbells to the starting position while turning your palms toward you.

Aim for three sets of eight to 12 repetitions.

3. Single arm dumbbell presses

Grab a dumbbell with one hand at shoulder height. Press the dumbbell overhead until your arm is fully extended, keeping your core engaged for stability. Slowly lower the dumbbell to shoulder height to complete one repetition. Repeat with the opposite arm.

Aim for three sets of eight to 12 repetitions on each arm.

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Training no. 2: Dumbbell Row Variations

Incline dumbbell rows target the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. Strengthening these muscles helps improve posture and reduce the appearance of underarm fat, creating a more defined back and shoulder area.

1. Inclined two-arm dumbbell rows

Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Hinge forward at your hips, keeping your back flat and your chest lifted, let the dumbbells hang toward the floor. Pull the dumbbells toward your lower ribcage, driving through your elbows and squeezing your shoulder blades together at the top of the movement. Slowly lower the dumbbells back to the starting position to complete one repetition.

Aim for three sets of eight to 12 repetitions.

2. One-arm dumbbell rows

Stand with your feet hip-width apart, holding a dumbbell in one hand with your palm facing your body. Hinge forward at your hips, keeping your back flat and your chest lifted, let the dumbbell hang toward the floor. Pull the dumbbell toward your lower ribcage, driving with your elbow and squeezing your shoulder blade toward your spine at the top of the movement. Slowly lower the dumbbell to the starting position to complete one repetition. Repeat on the opposite side.6254a4d1642c605c54bf1cab17d50f1e

Aim for three sets of eight to 12 repetitions on each arm.

3. Renegade Rows

Start in a plank position with a dumbbell in each hand, wrists directly under your shoulders, and feet hip-width apart. Keeping your core engaged and hips stable, row a dumbbell toward your hip while balancing on the opposite arm. Lower the dumbbell to the floor with control, then repeat on the opposite side.

Aim for three sets of eight to 12 repetitions in each arm, focusing on maintaining stability and avoiding rotation.

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Training no. 3: Lateral raises with dumbbells

Lateral dumbbell raises primarily target the lateral deltoid muscles of the shoulders, helping to create definition and shape in the upper arm area. Strengthening these muscles can contribute to a more toned and sculpted appearance in the underarm region.

1. Lateral raises with standing dumbbells

Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides with your palms facing your body. Keeping a slight bend in the elbows, raise the dumbbells out to the sides until they reach shoulder height. Pause briefly at the top of the movement, then lower the dumbbells back to the starting position in a controlled manner.

Aim for three sets of 10 to 15 repetitions.

2. Lateral raises with seated dumbbells

Sit on a bench with back support, holding a dumbbell in each hand by your sides with your palms facing your body. Keeping a slight bend in the elbows, raise the dumbbells out to the sides until they reach shoulder height. Pause briefly at the top of the movement, then lower the dumbbells back to the starting position in a controlled manner.

Aim for three sets of 10 to 15 repetitions.

3. Reverse flyes with inclined dumbbells

Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Hinge forward at your hips, keeping your back flat and your chest lifted, let the dumbbells hang toward the floor. Raise the dumbbells out to the sides in a wide arcing motion until they reach shoulder height. Pause briefly at the top of the movement, then lower the dumbbells back to the starting position with control.

Aim for three sets of 10 to 15 repetitions.

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Training no. 4: Dumbbell tricep kickbacks

Dumbbell triceps exercises target the triceps muscles located at the back of the arm, helping to tone and tighten this area. Strengthening the triceps can create a more defined look in the underarm region.

1. Triceps incline kicks

Stand tall, holding a dumbbell in one hand with your palm facing your body. Plant the opposite hand and knee on an exercise bench. Extend your arm straight back behind you, squeezing your triceps at the top of the movement. Slowly lower the dumbbell to the starting position to complete one repetition.

Aim for three sets of 10 to 15 repetitions on each side.

2. Seated tricep dumbbell curls

Sit on a bench with back support, holding a dumbbell in each hand with your palms facing your body. Keep your elbows close to your sides and extend your arms straight back behind you, squeezing your triceps at the top of the movement. Slowly lower the dumbbells back to the starting position to complete one repetition.

Aim for three sets of 10 to 15 repetitions.

3. Standing triceps with dumbbells

Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your elbows close to your sides and extend your arms straight back behind you, squeezing your triceps at the top of the movement. Slowly lower the dumbbells back to the starting position to complete one repetition.

Aim for three sets of 10 to 15 repetitions.

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Workout #5: Bicep curls with dumbbells

This classic arm exercise activates your biceps while engaging the muscles in your shoulders and forearms. Strengthening these muscles helps create a balanced and toned appearance in the arms, complementing efforts to reduce underarm fat.

1. Standing dumbbell bicep curls

Stand with your feet hip-width apart, holding a dumbbell in each hand at arm’s length by your sides, palms facing your body. Keeping your elbows close to your sides, pull the dumbbells toward your shoulders, contracting your biceps at the top of the movement. Lower the dumbbells to the starting position in a controlled manner.

Aim for three sets of 10 to 15 repetitions.

2. Seated dumbbell biceps curls

Sit on a bench with back support, holding a dumbbell in each hand along your arms at your sides with your palms facing your body. Keeping your elbows close to your sides, pull the dumbbells toward your shoulders, contracting your biceps at the top of the movement. In a controlled manner, lower the dumbbells to the starting position.

Aim for three sets of 10 to 15 repetitions.

3. Alternating dumbbell hammer curls

Stand with your feet hip-width apart, holding a dumbbell in each hand at arm’s length by your sides, palms facing your body. Keeping your elbows close to your sides, pull a dumbbell toward your shoulder while keeping your other arm extended. Lower the dumbbell back down to the starting position and repeat on the opposite side.

Aim for three sets of 10 to 15 repetitions on each arm.