Eliminate Back Folds & Armpit Bulge

Target the “bra roll” and underarm areas by strengthening the lats, deltoids, and triceps. Use light dumbbells or filled water bottles for resistance.

3 SETS | 30 SEC TOTAL

1. Arm Circles

Top 10 Exercises to reduce Shoulder Pain | 417 Performance Chiropractic | Springfield, MO

Extend arms at shoulder height. Make small circles forward (15s) then reverse (15s).

Warm-up: Activates the shoulders and upper back area.
3 SETS | 15 REPS

2. Bent-Over Dumbbell Row

dumbbell-row.gif 340×525 pixels

Hinge at hips, back flat. Pull weights to sides, squeezing shoulder blades together.

Target: Lats and rear delts to reduce underarm bulge.
3 SETS | 15 REPS

3. Push-Ups

It's FitGIF Friday! And Time to Ditch the Basic Plank for This Tough Move | Women's Health

Maintain a straight plank. Lower chest toward floor; push back up firmly.

Modification: Drop to knees to maintain perfect form.
3 SETS | 15 REPS

4. Bicep Curls

Gif Bicep Curl Muscles Training Free Weight Bicep Curls 25 Bicep Exercises Workouts For

Stand tall, elbows tucked. Curl weights toward shoulders without swinging.

Control: Focus on the squeeze at the top of the movement.
3 SETS | 15 REPS

5. Overhead Triceps Extension

Two Arm Overhead Dumbbell Extension Dumbbell Seated Overhead Tricep Extension Gif One Arm Overhead

Hold one weight with both hands overhead. Lower behind head, then extend up.

Tip: Keep elbows close to ears to isolate the triceps.
3 SETS | 15 REPS

6. Lateral Raises

Dumbbell Lateral Raises Exercise Demonstration

Lift weights out to sides until shoulder height. Lower slowly and repeat.

Target: Defines the shoulders to “lift” the underarm area.
3 SETS | 15 REPS

7. Front Raises

Dumbbell Side Lateral To Front Raise Db Lateral To Front Raise Gif Dumbbell Front Raise Vs

Lift weights straight out in front to shoulder height. Keep core engaged.

No Swing: Avoid leaning back as you lift the weight.
3 SETS | 15 REPS

8. Bent-Over Lateral Raises

Gif Dumbbell Bent Lateral Raise Bent Over Lying Rear Delt Raise Bench Bent Over Dumbbell Rear

Hinge forward, back flat. Lift weights out to sides like wings.

Posture: Eliminates the “winging” effect of back fat.

Ready to transform? Consistency is key. Perform this 20-minute routine 3–4 times per week.

Would you like me to design a 7-day upper-body nutrition guide to pair with these workouts?