8 Best Dumbbell Exercises That Tighten ‘Armpit Pooch’ Fat


While not strictly a dumbbell exercise, push-ups engage the chest, shoulders, and triceps. You can modify this exercise by using dumbbells to support your hands, which provides a deeper range of motion.

Dumbbell Chest Press

Lie on your back on a bench or the floor with a dumbbell in each hand. Press the dumbbells upward from chest level, then lower them back down to chest level.

Dumbbell Flyes

Lie on your back with a dumbbell in each hand, arms extended straight up. Open your arms wide, then bring them back together in a hugging motion.

Bent-Over Rows

Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend at your hips, keeping your back flat and your knees slightly bent. Row the dumbbells up to your waist while squeezing your shoulder blades together.

Lateral Raises

Stand with dumbbells at your sides, palms facing your thighs. Lift the dumbbells out to the sides until they reach shoulder height, then lower them back down.

Front Raises

Similar to lateral raises but lift the dumbbells in front of you instead of to the sides. This targets the front of the shoulders.

Reverse Flyes

Bend at your hips with a dumbbell in each hand, palms facing each other. Raise the dumbbells out to the sides, squeezing your shoulder blades together, then lower them back down.

Upright Rows

Hold a dumbbell in each hand with palms facing your thighs. Lift the dumbbells to chest height by bending your elbows out to the sides. This exercise targets the upper traps and shoulders.


Incorporate these dumbbell exercises into your regular strength training routine, aiming for 2-3 sets of 12-15 reps per exercise.


As you build strength and tone in your chest, shoulders, and upper back, you'll notice improvements in the appearance of the "armpit pooch" area. Remember to combine these exercises with a balanced diet and cardiovascular workouts for comprehensive fitness results.

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