If you are like me, when I look in the mirror and catch a glimpse of my bingo arm’s, I tend to throw up a little bit in my mouth. If you are noticing that your underarms are starting to get a tad out of hand, then finding the right exercises to focus in on is paramount to not only reducing your current flab, but reducing the long term impact of not properly working out those unwanted wings.

Triceps illustrationFor those of you that don’t know, the muscle that runs the length of your arm on the backside is called the tricep. I remember, quite fondly, the first time I ever worked out my triceps. I was watching a workout show on TV (don’t ask me why?) and they were doing tricep kickbacks. For some reason I had extra energy that day, so I grabbed my 3lb. weights and joined the party! Needless to say, I over did it and was stuck in the bent formation for a few grueling days following my spur of the moment workout. My first recommendation when tackling your flab, is to take it easy on your first few sessions. There is no need to be incapacitated for a week, and trust me – it was not a great experience. So what are the best exercises to tone up your underarms? Here are some of the most popular moves to keep your wings in check…

Tricep Dips

For this exercise all you need is a sturdy chair. With an open work out area, place your hands about shoulder width apart on the chair placed behind you. Your legs should be bent out in front of you about hip-width for balance and optimum results. Then simply extend your arms and straighten them while raising your self up from the chair. Lower yourself back down and repeat. Keep in mind, most exercises claim that slow, controlled movements are best for the top performance of any workout. So take your time and focus on your position and muscles.

Reference Video: https://www.youtube.com/watch?v=6kALZikXxLc


While most think of push ups as a way to beef up your pecs, they actually do a great job of working both sides of your arms as well. For this exercise, simply clear out an open space, place your hands on the floor shoulder width apart, feet together, and raise yourself upwards from the floor. Some recommend to stay at a raised position for a few seconds before lowering yourself back down. Rinse and Repeat.

Reference Video: https://www.youtube.com/watch?v=Q7cPaJZoOng

Tricep Kickbacks

Beautiful sport woman in blue with dumbbell doing tricep back exAka the crippling program, this was the one I mentioned before. So please take your time. Start with low weights and less repetition if you have never done this exercise before. Trust me, you will thank me in the long run. What you need is two light weight dumbbells. Using the the floor to balance yourself, sit on your knees with your back slightly angled forward. Then raise your arm up behind you to a straightened position. Then lower them back to the bent starting pose. Remember to take your time and control your repetitions.

Reference Video: https://www.youtube.com/watch?v=mGwUy_JFM54

Tricep Extensions

A hand holding blue dumbbell for tricep extension of sporty ladyAnother great workout is to lay on your back, equipped with the proper weighted dumbbells, and with your dumbbells laying on each side of your head, raise them up from the elbows to the straightened position. You can hold for a few seconds during each raise to increase your workout results before slowly lowering them back down onto the floor next to your head. One thing to remember is to be careful when doing this exercise as to not let the dumbbells slip from your hands.

Reference Video: https://www.youtube.com/watch?v=IkL7ABXO7HQ

Bent Over Row

Another great way to work those wings is to grab a set of dumbbells and in the standing position, legs slightly apart for balance, and your back angled forward a bit, lift your dumbbells from the lowered to extended position parallel to your body. Holding, then lowering again for maximum results.

Reference Video: https://www.youtube.com/watch?v=mtHi8Bs23LAPretty Woman Showing Her Biceps Against White

Whether you are toning up for your summer tank tops or just adding to your normal routine, these flab fighting exercises are a must when it comes to improving your strength and appearance!