Underarm bulge. That soft spot near your armpit that spills out when you wear a tank top or bra. It’s the tiny trouble area that so many people feel embarrassed about, but nobody really talks about openly. The truth is, that wiggly underarm area is just a mix of fat and unworked muscle — and yes, you can tone it with the right moves.
Forget endlessly doing push-ups or hoping your cardio routine alone will fix it. If you really want to say goodbye to those stubborn underarm wiggles, you need to target the muscles that live there — mainly your shoulders, upper back, and a bit of your chest. One simple move does this better than most: the classic lateral side raise.
It’s so underrated, yet so powerful. Let’s break down why lateral raises work, how to do them properly, mistakes to avoid, and how to fit them into a routine that makes you feel confident wearing anything you want.
Why The Underarm Area Gets Flabby
First, let’s clear up a myth: you can’t magically “spot reduce” fat. But you can tighten up the muscle under that soft stuff, which makes the area look firmer, more toned, and less wiggly when you lift your arms. That little bulge is partly due to underused muscles like the deltoids (shoulders) and your upper back muscles. When they’re neglected, things get soft and saggy.
The lateral raise directly targets the side part of your shoulder — called the lateral deltoid. It also works your traps and helps sculpt your upper arms. Stronger shoulders lift everything up and pull the surrounding area tighter. Add in better posture and you’ll notice the whole upper side of your body looking sleeker.
What Exactly Is A Lateral Side Raise?
A lateral raise is super simple: you hold light dumbbells at your sides and lift them out to shoulder height with straight or slightly bent arms. That’s it — but the magic is in the details.
How To Do Lateral Side Raises Correctly
1. Get Your Weights Right
Grab a pair of dumbbells. They don’t have to be heavy — in fact, most people should start light (2-5 lbs) to really feel the muscle work instead of swinging the arms.
2. Stand Tall
Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand, arms hanging naturally at your sides, palms facing in toward your body.
3. Brace Your Core
Tighten your abs slightly — like you’re bracing for a tiny punch. Keep your chest lifted and shoulders rolled back.
4. Lift Smoothly
With a slight bend in your elbows, raise your arms out to your sides until they’re level with your shoulders. Pause for a second at the top.
5. Lower With Control
Don’t let gravity yank your arms down. Lower the dumbbells back to your sides slowly — that’s where the real burn happens.
6. Repeat
Aim for 3 sets of 10-15 reps. Rest for about 30-45 seconds between sets.
Top Form Tips
Keep your neck relaxed. Don’t shrug your shoulders up.
Don’t swing your back. If you’re using momentum, the weight is too heavy.
Move slowly — up for 1-2 seconds, down for 2-3 seconds.
Breathe out as you lift, breathe in as you lower.
Why Lateral Raises Are So Good For That Bulge
When you raise your arms out to the side, you engage the side of your shoulder — the lateral deltoid. That muscle helps give your shoulder a rounded, lifted shape. Strong delts fill out the top of your arm and connect to the upper chest and back, which helps pull the area tighter.
The bonus? Lateral raises also make your upper body look more defined overall. A stronger shoulder line gives the illusion of a smaller waist too — the classic “V” shape that makes your whole figure pop.
Common Mistakes That Kill Your Results
1. Going Too Heavy
It’s tempting to grab the biggest dumbbells and show off, but heavy weights make you swing, use your neck, or rock your back. You lose the shoulder focus and just strain your joints. Keep it light and perfect your form.
2. Shrugging Shoulders Up
Your traps will take over if your shoulders creep up to your ears. Think “shoulders down and back” as you lift.
3. Rushing
Fast reps rely on momentum, not muscle. Slow lifts and even slower lowers equal maximum results
How To Make Them Harder Over Time
When basic lateral raises get easy, try these tweaks:
- Add a hold: Pause at the top for 2-3 seconds.
- Try partial reps: At the end of a set, do tiny pulses halfway up for an extra burn.
- Add resistance bands: Loop a light band around your wrists to add tension.
- Change angles: Lean slightly forward or do single-arm raises for variation.
Pair Lateral Raises With These Moves
For an even firmer underarm area, combine lateral raises with other upper body moves that target surrounding muscles.
1 Front Raises — Lift arms straight in front instead of out to the sides to hit the front shoulder.
2 Reverse Flys — Bend forward and lift arms out to the sides to tone the rear shoulder and upper back.
3Push-Ups or Tricep Dips — These help tighten the back of your arms.
A Simple 10-Minute Arm Shaper Routine
Here’s a quick routine you can do at home 3-4 times a week:
- Lateral Raises: 3 sets of 12 reps
- Front Raises: 3 sets of 12 reps
- Reverse Flys: 3 sets of 12 reps
- 30 seconds rest between each set
Finish with a stretch and feel those arms and shoulders thank you later.
Don’t Forget Nutrition & Cardio
Toning muscle is only half the battle. You can’t see definition if there’s too much layer on top.
- Eat lean protein to feed your muscles.
- Drink plenty of water.
- Do light cardio a few times a week to burn extra calories — brisk walking, cycling, or dance workouts all count.
Final Thoughts
You don’t need fancy machines or heavy weights to fight that annoying underarm bulge. A simple pair of dumbbells and a few minutes a few times a week can work wonders.
Lateral side raises are easy to learn, quick to do, and crazy effective for building sleek, strong shoulders that tighten and lift that underarm area.
So next time you reach for a tank top or a sleeveless dress, you’ll slip it on with more confidence — and those wiggly bits? They won’t stand a chance.
