If you’re tired of feeling self-conscious about flabby underarms or “bat wings,” it’s time to take action with something that really works: kettlebell training. Kettlebells are a simple but powerful tool that helps target multiple muscle groups, especially the triceps—the muscle in the back of your upper arms that often gets neglected. The following five easy kettlebell exercises are designed specifically to tighten, tone, and firm up your underarms fast, all while boosting overall upper-body strength.
Whether you’re working out at home or in a gym, grab a kettlebell that challenges you without compromising your form (start with 8-12 pounds if you’re a beginner), and let’s dive into this underarm-toning workout plan.
1. Kettlebell Triceps Extensions (Overhead Press)
This move directly hits the triceps, helping reduce underarm jiggle quickly when done consistently.
How to do it:
- Stand tall with your feet hip-width apart.
- Hold the kettlebell with both hands by the horns and lift it overhead.
- Slowly lower the kettlebell behind your head by bending your elbows.
- Extend your arms fully back up to the top.
Reps: 3 sets of 12-15 reps
Pro Tip: Keep your elbows close to your ears to maximize tricep engagement and avoid using your shoulders.
Why it works: The overhead triceps extension isolates the triceps and puts them under constant tension, which helps build firmness and tone faster than bodyweight alone.
2. Kettlebell Kickbacks
This classic underarm exercise gets even more effective when you add a kettlebell. It’s all about precision and control.
How to do it:
- Hold a kettlebell in your right hand and place your left knee and hand on a bench or sturdy surface.
- Keep your back flat and your upper arm tight to your body, bent at a 90-degree angle.
- Extend your right arm back until it’s fully straight, then slowly return to the start.
Reps: 3 sets of 10-12 reps on each arm
Pro Tip: Avoid swinging—slow and steady movement builds better muscle tone.
Why it works: Kickbacks isolate the triceps and help shape that area while also improving arm definition overall.
3. Kettlebell Close-Grip Press
This version of the press emphasizes the inner arms and the triceps, making it a great addition for underarm firming.
How to do it:
- Lie on a bench or the floor holding a kettlebell with both hands at your chest.
- Keep your elbows close to your body and press the kettlebell straight up.
- Slowly lower it back to your chest without letting your elbows flare out.
Reps: 3 sets of 10-12 reps
Pro Tip: Squeeze your triceps at the top of the movement for maximum toning effect.
Why it works: Unlike a traditional press, the close-grip style focuses more on the back of your arms, helping to build sleek, sculpted muscle.
4. Kettlebell Halo
A halo is a dynamic movement that strengthens your arms, shoulders, and core while increasing flexibility in your upper body.
How to do it:
- Stand with your feet hip-width apart, holding the kettlebell upside down by the horns at chest level.
- Circle the kettlebell slowly around your head in a tight halo motion, keeping your elbows bent and close to your body.
- Reverse the direction after each full circle.
Reps: 3 sets of 8-10 reps each direction
Pro Tip: Keep the movement controlled—this isn’t about speed, it’s about precision.
Why it works: The halo hits the triceps, deltoids, and upper back all at once, which helps tighten the underarms while improving overall arm mobility.
5. Kettlebell Push-Up to Row (Renegade Row)
If you’re looking to torch fat and tone at the same time, this combo move is a game-changer.
How to do it:
- Place two kettlebells shoulder-width apart on the ground and get into a high plank position gripping the handles.
- Perform a push-up, then row one kettlebell up to your rib cage while stabilizing your core.
- Lower it back down and repeat on the other side.
Reps: 3 sets of 6-8 reps per arm
Pro Tip: Keep your hips steady—don’t rock side to side.
Why it works: This is a full upper-body move that burns calories, builds tricep strength, and tightens your underarms in less time.
Tips for Best Results:
- Workout frequency: Aim for 3-4 sessions per week with at least one rest day in between.
- Progressive overload: Gradually increase your kettlebell weight every 2-3 weeks to keep challenging your muscles.
- Mind-muscle connection: Focus on feeling the triceps engage in every move. Don’t rush.
- Nutrition matters: You can’t out-train a poor diet. Clean eating enhances your results.
- Stay consistent: Visible changes take time, but within 4-6 weeks of consistent effort, you’ll notice tighter, firmer arms.
Final Thoughts
Underarm fat and loose skin can be stubborn, but it’s not impossible to tackle. These 5 easy kettlebell exercises are not only effective—they’re also fun and scalable for any fitness level. By focusing on strength, form, and consistency, you’ll start to see (and feel) firmer underarms faster than you thought possible.
Whether you’re new to kettlebells or a seasoned lifter, these targeted moves will help reshape your upper arms and give you the confidence to wear sleeveless clothes without hesitation.