I know so many people I work with are super insecure about their back fat.  Seeing fat bulge out from the bra strap is frustrating!  I have good news!  The back fat exercises with dumbbells that I’m sharing today will help you get fit, confident and bring sexy back to your back.

Some exercises target the muscles in the bra strap area better than others… and when done consistently – along with a complete program – they can help reduce back fat and melt unwanted those bulges.

Ready to blast away your back fat?  Let’s do this!

 

Back Fat Workout with Weights

 

  • There are 6 exercises targeting the back fat area.
  • Do each exercise 15 times (aka reps) to complete 1 set (aka round).
  • Do 4 full sets – of each exercise – to complete your workout.
  • Choose a weight where the last few reps are difficult… but you can still do them with proper form. If it’s ‘too easy’ add a few pounds.  If it’s ‘too hard’ reduce the weight until you get stronger.  As you get stronger it should feel easier… when it does bump up your weight a bit.  For example, if 5 pounds get too easy over time, try a 7.5 or 8-pound weight to boost the intensity again.
  • For the best results do this back fat workout 2 times a week, along with my Total Transformation program.

Get it?  Good!  Now let’s get to work!

 

Back exercises with dumbbells being done by Trainer Christina Carlyle

Pin this workout to Pinterest so you’ll have it forever.

 

The Best Fat Burning Back Exercises with Dumbbells for Women

 

Exercise # 1 – Back Fly


Back Fly Back Fat Exercise being done by Trainer Christina Carlyle

Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

 

Exercise # 2 – Pull Your Pants Up

Pull your Pants up Dumbbell Back Exercise being done by Trainer Christina Carlyle

Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.

 

Exercise # 3 – Upright Rows


Upright Row Back Exercise being done by Christina Carlyle

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

 

Exercise # 4 – Row

Back Row Back Fat Exercise being done by Christina Carlyle

Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.

 

Exercise # 5 – Chicken Wings


Chicken Wings back fat Exercise being done by trainer Christina Carlyle

Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height.  Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

 

Exercise # 6 – Trouble U’s

Trouble U's Dumbbell Back Exercise being done by trainer Christina Carlyle

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

 

That’s it!  Leave me a comment and let me know if you felt the burn.

Hugs!

Your Coach and Biggest Cheerleader

xo

 

TIP:  Do this bra strap area back workout targets the bra strap area more.

These back exercises are best for upper back fat. Switching up the exercises helps avoid muscle memory.

When combined together they hit all of the muscles in the middle and upper back in different ways and suck everything in tight like a girdle!  WOO!  That’s what we want!

You may also like this bat wing and back workout for women if you want to target your triceps more, too.