Bra Bulge: 9 Exercises to Remove Back Fat with Pictures (2024)

I struggled with knowing what to call this workout- Bra Bulge? Back Fat? Finally I settled on using both terms Bra Bulge: 9 Exercises to Remove Back Fat and I included step by step pictures. There’s just really no polite way to say it except to call it for what it is, that extra skin around your bra, bra bulge, back fat. If you’re like me and looking for a way to tone up that area, then these 9 moves with step by step pictures are great to add to your back workout routine.

The first step is to getting rid of back fat or bra bulge is to make sure you’re wearing the right size bra. The second step 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 remove back fat with pictures to your current workout routine to get rid of that 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, remove back fat, and say goodbye to bra bulge for good, so what are you waiting for? Let’s go!

MORE: If You’re Looking for a great ab workout, try these easy 7 ab exercises.

Bent Over Row

Step 1: When you pull the dumbbells back, try to remember to keep your back flat, gaze down, and most importantly really squeeze your back muscles. Try to think of an imaginary pencil between your shoulder blades that you are squeezing to keep in place!Step 1: Stand with your feet hip-width apart and hinge the hips so the upper body leans forward. Keep your back flat, and extend the dumbbells straight down from shoulders.

Step 2: Without rocking, row the weights back toward the body until they reach your sides. Elbows will point directly behind you. Squeeze your shoulder blades together and open the chest.

Step 3: With control, release the row to the starting position. You want to keep the dumbbells as close to the thighs as possible instead of holding them away from your body.

» Suggested reps: 15 reps | 3 sets

L Raises

This is a great exercise to work your shoulders and back! Remember to control the move – no swinging! As a side note, make sure to bookmark this post for exercises to remove back fat with pictures.

Step 1: Stand with feet hip-width distance apart, holding a set of dumbbells at your sides, palms facing in. Roll the shoulders back and down and brace the core.

Step 2: Exhale and lift the arms: one comes forward and the other moves out to the side, creating an “L” shape. Keep the arms at shoulder-height.

Step 3: Lower to the hips and repeat on the other side.

» Suggested reps: 15 reps (on each side) | 3 sets

SINGLE-ARM CLEAN AND PRESS

This is an explosive movement that utilizes both your lower body and your upper body. The deeper you sit in the squat the more power your legs will have to propel you upward.

Step 1: Squat to grab your weight (kettlebell or dumbbell).

Step 2: Press up out of the squat and throw the hips forward to help you lift the kettlebell.

Step 3: Bring into a “high pull” position so your elbow is above the shoulder and the kettlebell is touching your chest.

Step 4: “Catch” the weight by bending your knees while simultaneously dropping the elbow underneath the kettlebell.

Step 5: Using the bend in your knees, drive through your heels and press the kettlebell overhead.

Step 6: 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. Complete all reps on this side, then repeat on the opposite side.

» Suggested reps: 15 reps (on each side) | 3 sets

Standing Rear Delt Raise

This effective exercise strengthens the back of the shoulder and upper back muscles. If using dumbbells on this exercise hurts your lower back, use a lighter set of dumbbells

Step 1: Stand with your feet hip-width apart. Bend your knees slightly and hinge forward from the waist keeping back long and core tight. Hold your dumbbells under the chest and look at the floor, about 5 feet in front of you.

Step 2: Keeping your arms straight—without locking the elbows—lift your dumbbells out to your sides. Avoid putting the work in your lower back. Bring the shoulder blades together, then release the weights back under the chest with control.

» Suggested reps: 15 reps | 3 sets

SIDE FOREARM PLANK

The side forearm plank is a major multitasker! It works your core, strengthens arms, wrists and legs and improves your balance.

Step 1: Begin in a forearm plank with elbows under shoulders.

Step 2: Squeeze abdominals tightly and open right arm straight into the air turning body to the side so top foot rests on bottom foot.

Step 3: Lift body through waistline and hold.

Step 4: Return to center and switch sides.

» Suggested time: :20-:60, depending on fitness level | 3 sets

SIDE FLY EXTENSION

Your shoulders will start to BURN after a few reps of this move!

Step 1: Stand with feet a little wider than shoulder width apart, a dumbbell in each hand, and arms hanging in the center of the body with palms facing forward.

Step 2: In a controlled motion, without bending the arms, swing the arms out to the sides until they are even with the shoulders. If you have to swing your upper body in order to raise the dumbbells, decrease the weight. Pause at the top. Return the arms back to center. That is one rep.

» Suggested reps: 15 reps | 3 sets

SEATED ROW WITH RESISTANCE BAND

Step 1: Sit on the floor with your legs straight and loop the resistance band securely around your feet, holding an end in each hand, arms extended in front of you.

Step 2: Keep your back straight and shoulders square. Tuck your elbows close to your sides as you pull the band to each side of your torso, squeezing your shoulder blades together. Pause, then slowly return to start.

» Suggested reps: 15 reps | 3 sets

HIP TWISTER PLANK TO REMOVE BACK FAT

This exercise really targets your lower abs and obliques, without requiring much hip flexor work. Take your time and do this exercise a little slower but with great technique for great results.

Step 1: Begin in forearm plank position with shoulders directly over elbows. Your body should be in a straight, diagonal line from your head to your heels.

Step 2: Keeping your abs in tight and your shoulders above your elbows, rotate your torso as you drop your left hip to the ground.

Step 3: In a controlled motion, rotate your torso to the opposite side, dropping your right hip to the floor. That is one rep; repeat for the allotted time. In between rotations, stop in the middle to get control of your balance if necessary.

» Suggested reps: 5-15 reps (on each side), depending on your fitness level | 3 sets

Plank Row Exercise To Remove Back Fat With Pictures

For improved posture and a toned back try this exercise to remove back fat. Use these pictures to achieve proper form and alignment in your plank position.

Step 1: Get into a plank position, bend your left elbow and pull the weight up toward the side of your body. Try to graze your right side when you “row” the dumbbell up, keeping your elbow straight.

Step 2: Once back in the plank position, bend your left elbow and pull the weight up toward the side of your body. Try to graze your right side when you “row” the dumbbell up, keeping your elbow straight.

Step 3: Repeat the row movement with your right arm. That’s one repetition.

» Suggested reps: 5-15 reps, depending on your fitness level | 3 sets

I hope you find these exercises to remove back fat with pictures helpful and add them to your workout routine this week! Also be sure to message me and follow on social media @everydaywithbrooke.

XOXO,

Disclaimer: The content on BrookeFarmer.org, including text, graphics and images, are for informational purposes only. The content of this website is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.