Can You Lose Underarm Armpit Fat With Exercise?
The honest answer
No — you can't spot-reduce underarm fat with targeted arm exercises. Fat loss is whole-body.
The idea that triceps kickbacks or push-ups will selectively burn fat from your underarms is not supported by science. A 13-study review published in the Journal of Strength and Conditioning Research found no difference in fat loss between trained and untrained limbs, confirming that fat is mobilized from the entire body — not the area being exercised. Underarm fat is often one of the last places the body draws from, especially in women, due to genetic and hormonal fat-distribution patterns. The exercises below build and define the underlying muscles (triceps, chest, shoulders) so that when overall body fat drops, the area looks more toned. But the fat loss itself requires whole-body calorie deficit.
This is general fitness information — not medical advice, and not a promise of results. Where you lose fat is set by genetics and hormones, not by which muscle you train.
Key facts
Spot reduction is a myth — a 13-study review found no difference in fat loss between trained and untrained limbs, confirming fat loss is systemic.
Underarm and upper-arm fat is often among the last fat stores to mobilize, especially in women, due to estrogen-driven fat distribution patterns.
Building muscle through strength training increases resting metabolic rate — each pound of muscle burns about 6 calories per day at rest, supporting long-term fat loss.
Why you can't target fat on your Underarms / Armpits
Spot reduction — the idea that working a body part burns the fat right off it — is one of the most tested ideas in fitness, and it keeps failing. Here's what actually happens in your body.
Fat loss is whole-body, not local
When you burn more energy than you eat, your body pulls stored fat from all over — mobilized as free fatty acids into the bloodstream, then burned wherever your muscles are working. There is no pipe from your underarms / armpits muscles to the fat sitting on top of them.
The research is clear
Controlled studies keep finding the same thing: training one area harder does not slim that area faster. A well-known review of 13 studies (about 1,158 people) found no meaningful difference in fat loss between trained and untrained limbs — the fat came off everywhere, evenly.
Genetics and hormones set the order
Where you lose fat first — and where it clings last — is decided mostly by genetics, sex hormones, and age, not by your workout choices. For many people the underarms / armpits is simply a spot the body holds onto longer, no matter what exercise you do.
The good news: once you stop chasing one spot, the path gets simpler. Lower your overall body fat and the underarms / armpits follows — and training the muscle underneath makes the area look firmer and more defined as it does.
The real way to slim your Underarms / Armpits
You can't pick the spot — but you can lower your overall body fat, and these are the levers that move it. Together they matter far more than any single exercise.
Sustainable calorie deficit
A modest deficit of 300–500 calories per day from your maintenance level leads to gradual, systemic fat loss. This is the only mechanism that reduces fat stores — including underarm fat — over time. Crash diets backfire by causing muscle loss and metabolic slowdown.
Full-body strength training
Building muscle across all major groups (legs, back, chest, shoulders, arms) increases resting metabolic rate and improves body composition. Compound lifts like rows, pull-ups, and presses are more effective than isolation arm exercises for fat loss.
Consistent cardio you enjoy
Walking, cycling, swimming, or jogging — done consistently — supports the calorie deficit needed for fat loss. Choose something you can sustain long-term rather than a high-intensity plan you'll quit.
Sleep and stress management
Poor sleep and high cortisol (stress hormone) are linked to increased fat storage and difficulty losing fat. Prioritizing 7–9 hours of quality sleep and daily stress-reduction practices supports your fat-loss efforts.
Moves that strengthen the muscle under your Underarms / Armpits
These are worth doing — but be clear on what they do. They build and tone the muscles beneath your underarms / armpits, which makes the area look firmer and more defined as your overall body fat drops. They do not melt fat off that one spot — nothing does.
Set your expectations right: building the muscle underneath changes the shape and firmness of the area — it does not spot-burn the fat on top. The fat comes off through an overall deficit, everywhere at once.
- 1
Close-grip push-up
3 sets of 8–12 reps, resting 60 seconds between sets.Start in a plank position with hands directly under your shoulders, thumbs and index fingers forming a diamond shape. Lower your chest toward your hands, keeping elbows tucked close to your body. Push back up to the start. If this is too challenging, perform the movement from your knees or against a wall.
Builds: Triceps (back of the upper arm), chest, and shoulders — the muscles that give the underarm area definition when body fat reduces. - 2
Overhead triceps extension
3 sets of 10–15 reps, resting 45 seconds between sets.Stand or sit with feet hip-width apart. Hold one dumbbell (or a resistance band) with both hands overhead, arms extended. Keeping your upper arms stationary and close to your ears, bend your elbows to lower the weight behind your head. Extend back to the starting position. Use a light weight to start — focus on control, not momentum.
Builds: Triceps brachii — the primary muscle along the back of the upper arm that, when strengthened, gives the underarm area a more defined appearance. - 3
Dumbbell pullover
3 sets of 8–12 reps, resting 60 seconds between sets.Lie on your back on a flat bench or the floor, holding one dumbbell with both hands above your chest, arms extended. Keeping a slight bend in your elbows, slowly lower the dumbbell back and over your head until your arms are parallel to the floor. Use your chest and lats to pull the weight back to the starting position. Keep your hips down throughout.
Builds: Pectorals (chest), latissimus dorsi (back), and the long head of the triceps — all of which influence the contour of the underarm and armpit area. - 4
Triceps kickback
3 sets of 12–15 reps per arm, resting 45 seconds between sets.Hold a dumbbell in each hand. Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat. Pull your elbows up to your sides, bent at 90 degrees. Without moving your upper arms, extend the dumbbells straight back until your arms are fully extended. Squeeze your triceps at the top, then return slowly.
Builds: Triceps brachii — the muscle that sits directly under the common area of underarm fat. Strengthening it builds definition, but does not burn the fat above it. - 5
Dumbbell bench press
3 sets of 8–10 reps, resting 60–90 seconds between sets.Lie on a flat bench with a dumbbell in each hand, arms extended above your chest, palms facing forward. Lower the dumbbells to the sides of your chest, keeping your elbows at about a 45-degree angle to your torso. Press the weights back up to the starting position. Do not lock your elbows at the top.
Builds: Pectoralis major and minor (chest), anterior deltoid (front shoulder), and triceps — building these muscles improves the overall shape and definition of the upper chest and underarm region. - 6
Lat pulldown (or assisted pull-up)
3 sets of 8–12 reps, resting 60 seconds between sets.Sit at a lat pulldown machine with a wide grip on the bar, hands slightly wider than shoulder-width. Lean back slightly, pull the bar down to your upper chest, squeezing your shoulder blades together. Slowly return the bar to the start with control. If using an assisted pull-up machine, select enough assistance to complete 8–12 controlled reps.
Builds: Latissimus dorsi (the large back muscle that runs under the armpit) and the posterior shoulder — strengthening these muscles improves the armpit contour and overall upper-body definition.
What to honestly expect
No dramatic before-and-afters here — just an honest sense of the timeline, so you can stay the course instead of quitting when the mirror is slow to change.
Visible change in the underarm area typically takes 8–16 weeks of consistent calorie deficit and full-body strength training. Because underarm fat is often among the last fat stores to mobilize — especially in women — it may take longer than other areas. The exercises above will strengthen and define the underlying muscles, so when fat does reduce, the area looks firmer and more contoured. No exercise, device, or cream can selectively remove fat from this area. Patience and consistency are the real keys.
Before you start
Train safely — and see a clinician when it matters
Stop any exercise that causes sharp pain in the shoulder, elbow, or wrist. For overhead movements (triceps extensions, pullovers), use a light weight and controlled motion to avoid shoulder impingement. If you have a history of shoulder instability or rotator cuff issues, consult a physical therapist before starting these exercises. New or persistent armpit pain — especially with a lump, swelling, or skin changes — should be evaluated by a healthcare provider, as it may indicate a medical condition unrelated to exercise.
❓Frequently Asked Questions
No — triceps exercises strengthen and build the triceps muscle, but they do not selectively burn the fat overlying it. Fat loss is systemic: your body decides where it pulls fat from, and underarm fat is often one of the last areas to go, especially in women. Triceps exercises are still valuable — they build definition so that when overall body fat drops, the area looks more toned.
Underarm fat is simply a storage depot for body fat, influenced by the same factors as fat elsewhere: genetics, hormones, overall body fat percentage, and age. In many women, the underarm and upper-arm area is a primary fat-storage site due to estrogen-driven fat distribution. It is not caused by lack of arm exercise, and it cannot be eliminated by doing more arm exercises.
For most people, visible change takes 8–16 weeks of consistent calorie deficit and full-body strength training. Because underarm fat is often among the last fat stores to mobilize, it may take longer than other areas. Building the underlying triceps and chest muscles can create a more defined look sooner, but the fat itself reduces only when overall body fat decreases.
No — no exercise can selectively target fat from the underarm area. This is a settled scientific fact confirmed by multiple studies, including a systematic review of 13 studies published in the Journal of Strength and Conditioning Research. Exercises that work the triceps, chest, and shoulders strengthen the underlying muscles, which improves the appearance of the area once overall body fat is reduced.
A lump, swelling, or persistent fullness in the armpit can be caused by swollen lymph nodes, a cyst, or other medical conditions — not just fat. If you notice a new lump, tenderness, skin changes, or if the area feels different on one side only, see a healthcare provider for evaluation. Do not assume it is fat or try to exercise it away.
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Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If congestion, poor sleep, or year-round allergies are getting in the way of your workouts, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not weight loss or fitness coaching. For a personalized fat-loss or training plan, a registered dietitian or a certified trainer is the right place to start.
Reviewed by
Dr. Chet TharpeMD
Last reviewed July 2026
This content is for general fitness and educational purposes only and does not constitute medical advice, diagnosis, or treatment. It cannot tell you what will happen for your body, and it does not promise any specific result. Where you lose fat is largely set by genetics, hormones, and overall energy balance — no exercise burns fat from one spot. Before starting a new exercise routine — especially if you are pregnant, injured, in pain, or managing a health condition — consult a licensed healthcare provider. Curex focuses on at-home allergy testing and immunotherapy and does not provide weight-loss, fitness, or injury care.