The Worst Exercise For Flabby Under Arms
The other day, I was talking with a friend of mine. She mentioned how she wants to get rid of her "bingo wings". I didn't know what she meant by "bingo wings" and kind of looked at her funny. She says to me, "you know...bingo wings...this right here" she raised her arm, pointed to her under arms and shook the fat under her arm. We both laughed but she was serious, she wanted to know how to get rid of her flabby under arms so she asked me, "how do I get rid of this under arm fat".
As we talked, she looked at me and says "what kind of exercises should I be doing? Should I be doing these? Or maybe these?" and proceeded to show me some arm circles, followed by arm raises. I looked at her and said that those are ok exercises but not the exercises shes wants to concentrate on to firm up flabby under arms. She looked at me puzzled and says "Why not those exercises?".
Great question and something I will answer here and outline the worst exercise for flabby under arms (which you will want to stay away from if you want to firm up those "bingo wings").
The Most Important Element To Firming Up Flabby Under Arms
First things first. You need resistance to strengthen your flabby under arms. Once your under arms get stronger, they will start to tone and firm up. There is no other way that muscle growth happens. There MUST be resistance that gives your muscles a good enough reason to firm and tone up. One of the best methods is to use weights.
This can be barbells, dumbbells, machines and so on that will strengthen the muscles in your under arms (called the triceps muscles). I'm sure you've seen videos of someone doing weightless movements like arm circles and arm raises but the truth is, those will not work. There is simply not enough resistance to strengthen your under arms.
Now, you don't need a lot of weight. I pair of dumbbells (to start) is fine. As you get stronger, you can always get another pair but for now, a pair of dumbbells is a good place to start. For the ladies, a pair of 5 pound dumbbells is good and for the men, a pair of 10 pound dumbbells will work.
This is the most important thing. You need resistance to strengthen the muscles in your under arms.
The Worst Exercise For Flabby Under Arms
The worst exercise you can do for your flabby under arms are those exercises doesn't use your under arms muscles as the primary movers.
You see, the muscles in your under arms (called the triceps) have been designed specifically to push things away from your body or to push your body away from something. When you get off the couch, you will use your under arm muscles to push your body off of the couch. When you get our of your office chair, you will push off off of the arm rests to lift your body upwards.
When you get our of bed, you will push your body away from the bed to get out of bed. Do me a favour and lift your arm up and feel your under arm muscles. This is the muscle group that pushes things away from your body or pushes your body away from things that helps with your mobility.
There are 3 types of movements that directly involves the under arm muscles.
The first is a pushing movement such as a push up or dumbbell press. This is the best type of exercise for toning flabby under arms.
The second is an extension type movement that uses your under arm muscles to extend your arms forward. This movement uses your under arm muscles (called the triceps) as the primary muscle mover and maximizes results.
The third type of movement is a contraction type movement that straightens your arms either downwards or backwards such as a press down or kickback. This is one of the most efficient and effective movements that you can use to firm and tone up flabby under arms.
These are the types of movements that you MUST perform if you want to get rid of your flabby under arms. If an exercise does not use these types of movements, they are NOT going to be the best exercise to firm and tone up flabby under arms.
Watch this video on the best exercises for firming up flabby arms:
These are some of the worst exercises for flabby under arms.
Side arm circles
The arm circle is a pretty good exercise for warming up the shoulder area. It is not a very good exercise for strengthening and toning the under arm muscle area. This exercise is one of the worst exercises for flabby under arms as it does not use the under arm muscle (called the triceps) as the primary muscle mover. In fact, it doesn't use the under arm muscles at all.
Bent Arm Fly (Cactus Arms)
The bent arm fly is one of the worst exercises for flabby under arms. This movement works the shoulders and upper chest as the primary working muscle groups but does NOT target the under arm muscles (triceps). There are much better exercises that you should be doing to get rid of flabby under arms.
Side Lateral Raise
The side lateral raise is a great exercise for developing the shoulder area (deltoid muscles). However, when it comes to getting rid of flabby under arms, this exercise does not even come close to being an effective exercise for that purpose. I do like the side lateral exercise but it is NOT a part of my routine for developing my under arms. This exercise belongs to my shoulder routine and NOT my arm routine. Therefore, this is one of the worst exercises for flabby under arms.
Front Arm Raise
The front arm raise is a great exercise for developing the front shoulder area but is NOT a good exercise for developing the under arm muscle (triceps muscle). The primary muscle group involved in this movement is the front shoulder and the secondary muscle groups are the upper chest and biceps (front of the arms). However, the under arm muscles (triceps) are not activated in any way during the front arm raise movement. There are much better exercises for developing the under arm muscles than the front arm raise.
The Upright Row
The upright row exercise is one of the worst exercises for flabby under arms. This exercise uses the shoulder and upper back as the primary, working muscle groups with the biceps and upper chest being the secondary working muscle groups. The under arm muscles (triceps) are NOT activated in any shape or form during the upright row movement. There are much better exercises for firming up flabby under arms than the upright row.
Conclusion: What is the Worst Exercise For Flabby Under Arms
There are other exercises that are the worst for your under arm development but I think you get the point. Now, don't get me wrong. Any exercise is better than no exercise and I am all for that BUT if you are trying to firm and tone up your under arms, you want to use the BEST exercises that will:
1) Prioritize your under arm muscles (called the triceps);
2) Are the most effective exercise to firm up your under arm muscles; And
3) Are the most efficient exercises to firm up your under arms so that you don't waste your time.
Remember, the absolute best type of exercise for toning and firming your under arms are the ones that specifically target your under arm muscles and uses those muscles and the primary movers. Very Important. If they don't, I wouldn't use those exercises in my under arm exercise routine. Get rid of those exercises that DO NOT target your under arm muscles and replace with exercises that DO target that area.
What are is the best exercise for flabby under arms? I've written a detailed article on this and you can find out what the best exercise for flabby under arms here.
Take my 30 day flabby arm challenge! It's totally free and comes with a routine and meal plans. Go to 30 day flabby arm challenge
Good luck and all the best!
-Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.