How to Get Rid of Back Fat!

Ever wonder how to lose back fat? These are the BEST exercises for back fat that will target and tone your upper back, and sculpt beautiful muscles.

How to Lose Back Fat - The BEST exercises to target back fat and upper back muscles

I can’t believe we are just about to finish another amazing challenge! You ladies ROCKED it!

Keep an eye out this week for all the info on what this year’s grand prize will be AND how to win. All the details will be posted later this week! 🙂

But first let’s tone up an area I know gives lots of us some trouble…the dreaded “bra fat” area. I constantly get emails asking how to lose back fat, or how to get rid of “bra bulge”.

So I created this workout filled with exercises for back fat. These exercises will target your upper back muscles for a sleek and sexy back you can be proud of this summer!

Make sure to keep checking in with the community or on Instagram for you last chance to win the weekly prizes!

If you like this workout, then you’ll love…
Resistance Band Back Exercises
The Perfect Posture Workout

My Equipment:
Yoga Design Lab Combo Mat (in Geo)
Resistance Bands

Glyder Apparel (use the promo code “livefitgirl” for 25% off!)

Find your PRINTABLE download HERE!

The best exercises for back fat

Exercises for Back Fat

  • Dolphin Push Ups – Start in a plank position on your elbows, with your shoulders directly over your elbows and your belly tight. Engage your abs even more to lift your hips up and shift your shoulders back, as you lower the heels towards the floor into a Dolphin Pose. (Like a downward facing dog in yoga, only on your elbows.) Use your shoulders, back, and abs to shift the weight forward into your plank position, making sure you don’t lower the hips too much. Complete 15 repetitions.
  • Resistance Band Pulls – Hold onto a resistance band and choke up so that it’s nice and tight when your arms are shoulder width apart. Raise your arms to shoulder height and relax your shoulders down your back. Engage the muscles between your shoulder blades as you pull the arms apart. Bring the arms back forward with control, and then repeat 15 times. Remember to focus on SQUEEZING those shoulder blades together.
  • Wide Rows – Grab some dumbbells, and stand with your feet hip distance apart. Hinge at your hips, keeping your abs tight and your back flat. Hold the weights so that your palms are facing towards you. Squeeze your shoulder blades together to lift the elbows and pull the weights up into a wide row, with a 90-degree bend in the elbows. Control as you lower the weights back down, and then repeat 15 times.
  • Narrow Rows – Stay in your bent over position with your back flat, and your abs pulled in. Turn your hands so that your palms are facing in towards each other. As you row up this time, keep the arms narrow about shoulder width apart, pulling your weights up by your waistline. Make sure you squeeze your shoulder blades together at the top, and lower the arms back down, and then repeat 15 times.
  • Pull Overs – Grab your stability ball or lay over a bench so that your head and shoulders are supported, then lift your hips up to booty bridge — and don’t forget to squeeze the booty! Bring your weights up towards the ceiling bringing them together with your palms facing in. Slightly bend your elbows, then hinge at your shoulders to bring the weights back behind you, so that your arms are about parallel to the floor. Use your upper back muscles to pull the weights back up towards the ceiling. Lower back overhead and then repeat 15 times.

Find your PRINTABLE download HERE!

Happy Monday, let’s finish STRONG! ♥︎


My Equipment:

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