Share and Follow
Eliminate “turkey wing” arm fat by incorporating these simple exercises into your upper-body routine.
Excess fat under the arms, often referred to as “bat wings” or “turkey wings,” can be a source of frustration. This issue arises due to factors like muscle loss, shifts in body composition, diminished skin elasticity, aging, or substantial weight loss.
If you’re eager to tone and strengthen your underarms, there’s no time like the present to start. We’ve outlined an effective strategy for you. We consulted with Terry Tateossian, the Founder and Certified Lifestyle Medicine Coach, Trainer, and Nutritionist specializing in women over 40 at THOR – The House of Rose. Tateossian, who has extensive training in women’s health and weight management for middle-aged individuals, reveals five gentle exercises that can effectively reduce underarm fat, even surpassing the results of weightlifting for those over 55. That’s right—you don’t need heavy weights to achieve noticeable changes.
“Spot reduction of underarm fat is not possible, just as we can’t specifically target belly fat,” Tateossian explains. “For many of us over 50-55, improving the appearance of the underarm area involves building muscle, enhancing posture, and—here’s the key—maintaining consistency.”
“We cannot spot reduce underarm fat—the same way we can’t spot reduce belly fat. We lose fat from all over the body,” Tateossian tells us. “For most of us over 50-55, improving the underarm area is about building muscle, improving posture, and (the magic word) staying consistent.”
Below are five gentle exercises to help strengthen the triceps and biceps. Keep in mind that “gentle” doesn’t translate to “ineffective.”
According to Tateossian, “There are many low-impact strength-building routines that deliver mechanical tension through control, proper form, enough resistance and time under tension (TOT). And when done correctly, low-impact exercises improve muscle activation, especially in underused areas like the triceps. And, for many people, consistency with moderate resistance and controlled movement is far more effective than occasional high-intensity training.”
Wall Pushups
- Begin standing tall, arms-length away from a wall.
- Place your hands shoulder-width apart on the surface.
- Engage your core and bend your elbows to lower your chest toward the wall.
- Press back up to the starting position, keeping the movement slow and controlled.
- Perform 3 to 4 sets of 10 to 12 reps, sticking with a 2010 tempo and resting for 60 seconds between sets.
Seated Tricep Kickbacks
- Begin by sitting tall on a workout bench, holding a dumbbell in each hand and your feet planted flat on the ground.
- Hinge at the hips, keeping your back flat and your core engaged.
- Keep your upper arms parallel to the ground as you extend the dumbbells behind you.
- Squeeze your triceps at the top of the movement.
- Use control as you return to the start position.
- Perform 3 to 4 sets of 10 to 12 reps, sticking with a 2010 tempo and resting for 60 seconds between sets.
Dumbbell Hammer Curls
- Begin seated with your feet flat on the floor.
- Hold a dumbbell in each hand, using a neutral grip.
- Keep your arms completely extended at your sides and relax your shoulders.
- With your palms facing inward, curl the weights up toward your shoulders.
- Use control to lower.
- Perform 3 to 4 sets of 10 to 12 reps, sticking with a 2010 tempo and resting for 60 seconds between sets.
Seated Alternating Isometric Lateral Raises
- Begin sitting tall on a workout bench or sturdy chair with your feet flat on the ground.
- Hold a dumbbell in each hand at your sides, palms facing inward.
- Raise both arms out to the side to shoulder level, forming a “T.”
- Keep one arm steady at shoulder level while the other slightly lowers then lifts back up to shoulder height.
- Perform 3 to 4 sets of 10 to 12 reps per side, sticking with a 2010 tempo and resting for 60 seconds between sets.
Farmer’s Carry
- Hold a heavy dumbbell or kettlebell—50% of your body weight—in each hand at your sides.
- Start walking forward, keeping your torso still.
- Perform 3 to 4 sets, taking 12 to 15 steps, sticking with a 2010 tempo and resting for 60 seconds between sets.