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#1 Bat Wings Workout For Women

Start Working On That Underarm Fat!

By Hunter Grindle Published 

Underarm fat, otherwise known as “bat wings” or “bingo arms”, is incredibly common, especially amongst middle-aged women. This stubborn flab is due to several factors including aging, genetics and an increase in overall body-fat percentage just to name a few.


Don’t throw those tank-tops and sleeveless shirts in the back of the closet just yet though! In this article, I’m going to give you THREE exercises and a bonus tip (the most important of them all!) on how to start working towards eliminating those underarm bat wings just in time for the warmer weather!

Exercise #1 - Overhead Dumbbell Triceps Extension

Begin by grabbing a dumbbell at one end, trying not to let your hands overlap one another and position it overhead. Squeeze your glutes and engage your core the entire time to ensure that you eliminate any arch in your lower back. From here, inhale and slowly begin to lower the dumbbell behind your head by bending at the elbows. Lower the dumbbell until your elbows are at a 90 degree angle. Next, exhale as you push the dumbbell back towards the ceiling by squeezing your triceps and extending at the elbow. You want to make sure to not completely lock out the elbows at the top of the movement. I recommend picking a weight that you can do 10 – 15 reps with, for a total of 3 sets.



Exercise #2 - Banded (Or Cable) Triceps Pushdown

You can do this exercise with a resistance band or a cable machine if you have access to one. Start by anchoring the band onto something high, and grabbing it in both hands with your elbows tucked in next to your sides. By squeezing the triceps and extending at the elbows, push the band down towards the floor until your arms are fully extended. While still keeping tension in your triceps, slowly bring your hands back to the starting position. If you’d like to progress this movement and make it more difficult, you can use a heavier band or start from a kneeling position. Do this for 3 sets of 15 – 20 reps!



Exercise #3 - Bench Dips

This exercise can be done on a bench, chair, couch, or any other sturdy, low piece of furniture that you may have access to. You want to start with your hands on the bench, just outside of your hips, and your butt as close to the bench as possible without actually sitting on it. Your legs should be straight out in front of you with your heels on the ground and toes pointing up. From here, lower yourself down by driving your elbows straight back until you’ve reached about a 90 degree angle with your arms. Push yourself back up to the starting position by squeezing your triceps and driving your hands through the bench. You want to make sure you maintain an upright torso throughout this entire movement.



If you find that this movement is too difficult, you can bend the knees and bring your feet closer to your body. If you find that this movement is too easy, you can do it on one leg or elevate your feet onto something higher like a chair. This exercise is a bit tougher, so I recommend doing 3 sets of 8 – 12 reps. Also, if you have shoulder issues, this exercise may not be a good option for you.



Ultimate Tip For Getting Rid Of Those Stubborn Bat Wings!

Exercise is extremely important when it comes to changing your body, but the most important thing you can do RIGHT NOW is to put yourself into a calorie deficit. This simply means eating less calories than your body burns overall during the day. Unfortunately, there are no sexy secrets when it comes to burning off those bat wings. Just strengthen the specific muscles in that area with these targeted exercises and maintain a consistent calorie deficit.


One tip to help you achieve that calorie deficit is to portion out your snacks. It’s very easy to crack open a bag of chips, popcorn, or crackers and find yourself staring at the bottom of the bag in no time. So before you even put one chip or one cracker in your mouth, try portioning out just one serving into a bowl or onto a plate. Doing this helps you become more mindful and keeps you from crushing an entire bag of your favorite snack!



Here’s a quick recap of the arm exercises to do…

  • Overhead Dumbbell Triceps Extension: 3 sets of 10 – 15 reps
  • Banded Triceps Pushdowns: 3 sets of 15 – 20 reps
  • Bench Dips: 3 sets of 8 – 12 reps
  • Maintain a calorie deficit!

Follow these exercises and tips provided and you’ll be saying bye-bye to those bat wings in no time!

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