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!

Rocking Plank

Get into a regular pushup plank position. Move forward slowly, rising higher on your toes and driving your shoulders and head forward, pushing past the distance of your hands. Slowly move back to start position so your shoulders are aligned with your hands again and the weight is evenly distributed between feet and hands

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

Stand with your feet hip-width apart. Hinge at the hips and lean forward so your hips go behind your heels and the back is flat. Hold the weights under the chest and look at the floor, about 5 feet in front of you. Keeping your arms straight—without locking the elbows—lift your dumbbells. Avoid putting the work in your lower back. Bring the shoulder blades together, then release the weights back under the chest with control.

Side Forearm Plank

Planks are a great back sculptor! Lie on your left side and lift your body off the ground with your left elbow on the mat directly under your shoulder. Keep legs straight and stack your right foot on top of your left. Place your right arm flat on top of your right side (or place right hand on right hip or raise arm in air), and support the weight of your body on the outer left foot and left forearm.

Assisted Pull-ups

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.

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