Best Exercises for Back Fat (Bra Bulge) at Home
Often called bra bulge, back fat can be troublesome area to get rid of.
It's an area that seems to easily accumulate fat and the older we get, the harder it is to get rid of.
Why does the back seem to accumulate fat so easily? Well, the back covers a large portion of our bodies with a complex set of muscles. With such a large surface area, it is a lot easier to build up fat stores than, let's say the calves.
Ok, I get it. You want to do something about it, which is why you are reading this page so I am going to explain to you, in my humble opinion (I've been training for close to 40 years) what are the best exercises for back fat.
These are home exercises that anyone can perform. All you need is a set of dumbbells (and if you have resistance bands, great but if not, no worries).
Now, it is going to take more than home back fat exercises to get rid of back fat but I am going to assume you already know that and are looking for the best exercises for back fat. However, if you don't know what it takes to get rid of back fat, I want to you to go to this page here called back fat workout at home. I will explain what you need to do in order to effectively get rid of back fat at home
The Back Muscle We Want To Target!
The back has a complex set of muscle groups that are designed to keep us upright and moving. Our backs are involved in just about anything we do from getting out of bed to walking down the stairs. When we lift anything off the floor,
our backs are the main muscle movers. When we get up and stand up straight, our backs are one of the primary muscle groups that allow us to do this.
However...
The muscle group we want to target is the upper and outer back
This muscle group is called the latissimus dorsi (often called "the lats" in gym culture) and this is the muscle we want to concentrate on. The primary function of "the lats" is to pull things closer to our body or to pull our bodies towards something.
For example, when we do a pull up, we are using our latissimus dorsi muscle to do the majority of the work (our arms to some work but it's our lats that do the heavy lifting). Another good example is rowing, the main muscle group used is our latissimus dorsi.
Or simply lifting a bag off the floor and pulling it upwards, we are using our latissimus dorsi muscle.
Knowing how our "lats" work we can now use the absolute best movements that will target this area for the most effective and efficient results!
The Best Back Fat Exercises at Home
Remember, we are targeting the upper and outer back area (bra bulge area) so we are going to use the best types of back exercises for this area.
There are 4 types of back movements that you can do at home that will best target the area of the back we want to concentrate on. These home exercises are the most effective AND most efficient at strengthening and toning the
upper and outer back muscles (latissimus dorsi). Anyone can do these home back exercises and these exercises are designed for the beginner (which I am assuming you are!). All you need is a pair of dumbbells (if you have a resistance band, awesome).
Here are (in my humble opinion) my picks for the best back fat exercises you can do at home.
Best Back Exercise #1: The Dumbbell Row
Best Back Exercise #2: The Pulldown
Best Back Exercise #3: The Pullover
Best Back Exercise #4: The Straight Arm Kickback
Here are the instructions, exercise photos and video demonstrations for each of these back exercises.
The Dumbbell Row
Holding a pair of dumbbells, bend at the waist until you are just above parallel with the ground. Allow the dumbbells to hang with your arms fully extended. Keep your back straight and eyes looking forward (don't look down, you will lose balance).
Using your upper back muscles, row the dumbbells upwards until the dumbbells are just about at chest level. Pause for a moment and slowly lower the dumbbells back to the start position.
Repeat this movement as needed.
Dumbbell Rows Using Both Arms
Dumbbell Rows One Arm At A Time
Video Demonstration of the Dumbbell row
Suggested weights:
Women: 5 pounds to 10 pounds
Men: 15 pounds to 20 pounds
The Straight Arm Kickback
Pick up a pair of dumbbells and stand straight (with the dumbbells at your sides). Bend at the waist until your upper body is just above parallel with the ground. Allow the dumbbells to hang downwards, keeping your arms straight and fully extended. Kick your arms back until they are just above your waist. Pause for a moment and slowly lower the dumbbells downwards, back to the start position.
Repeat this movement as needed.
The Straight Arm Kickback Using Both Arms:
Straight Arm Kickback Using One Arm At A Time:
Suggested weights
Women: 2.5 pounds to 5 pounds
Men: 5 pounds to 8 pounds
The Pullover
Place 2 dumbbells on either side of a floor or yoga mat. Lay on the floor mat or yoga mat with your back flat against the floor with the dumbbells at your sides (near your hands).
With each hand, grab the dumbbells and press them above your chest until your arms are straight. Slowly lower the dumbbells towards the floor, keeping your arms straight until they are 1 inch from the floor. Pause for a moment and raise the dumbbells back to the start position (while keeping your arms straight).
The Pullover Using Both Arms:
The Pullover One Arm At A Time:
Suggested weights
Women: 2.5 pounds to 5 pounds
Men: 5 pounds to 8 pounds
Repeat this movement as needed.
Video demonstration:
The Pulldown
There are two methods you can choose when doing the pulldown. The first method is to use resistance bands or resistance tubes. I personally use resistance tubes because it feels more natural and emulates the cable motion of the cable machines I would use in a gym.
Resistance tubes can be found in Walmart and are pretty low cost ($30 to $50). See this page here on the resistance bands that I use called gofit resistance band door anchor system.
The second method is to use a bed sheet. This is a great work around if you don't have access to resistance tubes or bands. Simple tie a knot at one end of the bed sheet and drape it over an open door. Close the door (making sure the knot is close to the door hinge side) and you are able to perform a pull down/up. I have included a video on how to do this below.
Instructions
While seated, grab the resistance tube handles and pull downwards until your hands are close to your chest. Pause for a moment and straighten your arms back to the start position. Remember to use your back to pull the bands downwards
and upwards.
Pulldown Using Both Arms:
Single Arm Pulldowns (Alternating Arms):
Video demonstration:
Here is a variation of the pulldown using a bed sheet. This is more of a assisted pull up but it targets the same muscle groups.
I suggest performing these exercises 3 times a week (Monday, Wednesday and Friday). If you are new to exercise, try performing these home back exercises for 1 set each, for 15 repetitions. For those of you who don't know what a set or a repetition is, see the following pages:
What is a set?
What is a repetition?
To get a complete back fat workout at home including a routine and strategy, click here.
These are the best exercises you can do at home for back fat. Of course, you will need to watch your diet and keep consistent with your back fat exercises but I am confident that if you can do these two things, you will start to see
an immediate improvement after 30 days.
To get one of my free meal plans, simply go to this page here:
Good luck and if you have any questions, send me a email at: bbg@vianet.ca
Blake Bissaillion
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.