Flabby underarms are a common trouble area for many women. Whether it’s due to age, weight gain, or muscle loss, the soft tissue around the triceps can be tough to tone. But you don’t need hours in the gym to see results. A few smart kettlebell exercises can help you sculpt stronger, firmer arms right at home.
Kettlebells are excellent for underarm toning because they combine strength training and functional movement. These compact weights help target the triceps, shoulders, and upper back in ways that isolate and activate the muscles under your arms effectively.
Here are eight easy kettlebell moves you can start doing today to lift, tone, and tighten your underarms.
1. Kettlebell Tricep Extensions
This is one of the best exercises for directly targeting the back of the arms.
How to do it:
Hold the kettlebell with both hands behind your head, elbows pointing up. Extend your arms straight overhead, then slowly lower the kettlebell back down.
Benefits:
- Isolates the triceps
- Increases definition under the arms
- Helps improve arm posture
Tips:
Start with a light kettlebell (4–6 kg) and complete 3 sets of 10 to 12 reps.
2. Kettlebell Overhead Press
This move strengthens the entire upper arm while engaging the core and shoulders.
How to do it:
Hold a kettlebell at shoulder height with your palm facing forward. Press the kettlebell straight up until your arm is fully extended. Lower it back down with control.
Benefits:
- Tones triceps and shoulders
- Enhances upper body control
- Improves stability
Tips:
Do 3 sets of 8 to 10 reps per arm, resting 30 seconds between sets.
3. Kettlebell Kickbacks
This variation of the classic tricep move gives your underarms a targeted challenge.
How to do it:
Hinge at the hips with a kettlebell in one hand. Bend your elbow to a 90-degree angle, then extend your arm back until it’s straight. Slowly return to the start.
Benefits:
- Sharpens underarm definition
- Targets the triceps in isolation
- Helps reduce arm jiggle
Tips:
Complete 3 sets of 12 reps per side. Avoid swinging and use slow, steady motion.
4. Kettlebell Upright Rows
This full-arm move also works your traps and shoulders, giving your underarms indirect but powerful support.
How to do it:
Hold the kettlebell with both hands in front of you. Pull it straight up toward your chin, keeping elbows higher than your wrists. Pause, then lower.
Benefits:
- Tones entire upper arm
- Builds shoulder stability
- Improves muscle symmetry
Tips:
Focus on keeping the movement controlled. Do 3 sets of 10 to 12 reps.
5. Kettlebell Halo
A fun and functional move that engages the triceps and core while rotating the shoulders.
How to do it:
Hold the kettlebell by the horns at chest height. Move it in a circular motion around your head, switching directions after each set.
Benefits:
- Sculpts arms and shoulders
- Loosens upper body tension
- Activates triceps from multiple angles
Tips:
Go for 2 sets of 30 seconds in each direction. Keep the motion smooth and tight around your head.
6. Kettlebell Chest Press
This push movement engages your triceps, chest, and shoulders at once, promoting lean muscle growth.
How to do it:
Lie on your back with a kettlebell in each hand. Press the weights straight up above your chest, then slowly lower them.
Benefits:
- Strengthens triceps and chest
- Increases arm firmness
- Improves upper body strength
Tips:
Perform 3 sets of 8 to 10 reps. Keep elbows slightly tucked in to protect your shoulders.
7. Kettlebell Push Press
Add a bit of leg drive to your overhead press to build more power and tone your arms faster.
How to do it:
Hold a kettlebell at shoulder height. Dip slightly at the knees, then explode upward, pressing the kettlebell overhead. Lower with control.
Benefits:
- Increases strength and fat burn
- Improves arm tone and shoulder endurance
- Builds full-body coordination
Tips:
Try 3 sets of 10 reps per side, resting 45 seconds between rounds.
8. Kettlebell Windmill
Though it’s a total-body move, the windmill requires serious arm stability and shoulder strength, making it great for underarm tone.
How to do it:
Hold a kettlebell overhead in one hand. With your feet wide, slowly hinge at the hips and reach your other arm toward the floor. Keep your eyes on the kettlebell and your arm straight.
Benefits:
- Engages triceps and delts
- Builds control and flexibility
- Tones the whole upper arm
Tips:
Perform 8 reps per side for 2 rounds. Focus on form rather than speed.
How Often Should You Do These Exercises?
For the best results, aim to train your arms with kettlebells 3 times a week. You can add these moves to your full-body routine or perform them as a quick 15-minute underarm session. Pair your workouts with clean eating, proper hydration, and adequate rest for faster visible results.
Final Thoughts
Flabby underarms are a common concern, but they don’t have to be permanent. With these eight simple kettlebell exercises, you can sculpt firmer, stronger arms at home with minimal time and equipment.
Kettlebells add dynamic movement and resistance, making each rep more effective. Stick with this routine, stay consistent, and your underarms will start to look more defined and toned in just a few weeks.
