12 Best Exercises To Get Rid Of Back Fat At Home
Bra bulge, back boob, back fat — whatever you want to call it, if you’re not happy with it, you’re probably dying to get rid of it. The first step is to make sure you’re wearing the right size bra, and the second is to tone up your upper back area. Sometimes women neglect the upper back area because they’re afraid of bulking up and getting “man shoulders,” but nothing could be further from the truth. Just add a few of these exercises to your current workout routine to banish bra bulge for good!
The beauty of these exercises is the variety. Whether you have access to free weights, machines, or nothing but your own floor, you can sculpt your upper back and make bra bulge a thing of the past, so what are you waiting for? Drop and give me 20 pushup reaches!
Dumbbell Front + Lateral Raise
This is a great move to work your arms and back! Stand with feet shoulder-width apart with a dumbbell in each hand and palms facing in. Without bending the elbows, raise your arms out to your sides until they are at shoulder level. Pause for a second at the top of the movement, then slowly lower the weight back to the starting position. From the original start position you will raise the arms back up, but instead of going out to your sides, raise them straight out in front of you. Pause, and slowly lower the dumbbells back to the starting position. Repeat these two moves one right after the other as many times as you can for 60 seconds.
Single-Arm Clean and Press
Squat to grab your weight (kettlebell or dumbbell). Come out of the squat and throw the hips forward to help you lift the weight. Bring into a “high pull” position so your elbow is above the shoulder and the weight is touching your chest. “Catch” the weight by bending your knees while simultaneously dropping the elbow underneath the weight. Using the bend in your knees, drive through the heels and press the weight overhead. Reverse the movement by bringing the elbow back into the body. Then raise the elbow up again and drop the weight straight down to the ground to begin again.
Standing Rear Delt Raises
Side Forearm Plank
On the pull-up machine, set a weight that you can handle (the higher the weight the more assistance you’re going to get). Grab the bar with an overhand grip about shoulder-width apart. Pull yourself up so your chin is at or over the bar. Slowly lower yourself back to the starting position.