Burn your back fat and tone your triceps with this quick and easy Back Workout for Women. All you need is a set of dumbbells and 20 minutes. This quick and easy bat wing and back workout targets the back of the arms and bikini strap areas of the arms, middle, and upper back.

Early this week, my client Stephanie told me she was feeling insecure about her back when she was tying on her bikini top.

She didn’t like the way her back fat bulged out from the straps and felt like she may have a wardrobe malfunction if she loosened the ties. Then she started telling me about how insecure she felt about her ‘bat wing’ arm fat, too.

I know lots of people (including myself) that are self-conscious about their arms and bra strap fat bulges, too.  I know I was when I was 40 pounds overweight.

Even now, I find that my tighter, more supportive sports bras cause my back fat to pop out…  which isn’t very confidence boosting regardless of what stage of your weight loss and wellness journey you’re in. *deep sigh*

But I have good news, my friend.  You can get tone your back and arms fairly quickly if you target these areas consistently.

Back Workout For Women

That’s why I’m sharing my Banish Bikini Strap Back Workout with you.  It’s the same workout I made for Steph and she felt like it really helped her back and arms feel tight after trying it.  I know I felt better just making this routine!

My back felt sore the day after putting this together so I’m excited for you to try it, too.

It’s quick and targets all the muscles in your bikini top/bra strap area.  All you need is a set of dumbbells and about 20 minutes to start toning your back.  Woo!

Pin this workout so you can do it whenever you want.  : )

 

Back Fat Workout For Women Christina Carlyle

How to do this Back Workout Routine

  • Do all 6 exercises 20 times each to complete one round.
  • Do 4 full rounds to complete the workout.
  • Choose a weight so that the last reps (15 through 20) are difficult but you can still do them with proper form.  Too easy?  Add a few pounds.  Too hard?  Drop a few.
  • Try to move quickly from one exercise to the next.  This will help keep your heart rate up and burn more fat.
  • Do this workout twice a week and you’ll start to see the difference.

When you’re done with this workout, leave me a comment and let me know if you felt the burn.

Back Fat and Bat Wing Exercises for Women

BACK FLY

Back Fly 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.

 

UPRIGHT ROW

Upright Row 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.

 

SCARECROW EXTENSIONS

Scarecrows Exercise Christina Carlyle

Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.

 

ROWBack Row Exercise 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.

 

CHICKEN WINGS

Chicken Wing Exercise 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.

 

FRONT EXTENSIONS

Front Extensions Exercise Christina Carlyle

Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.

 

That’s it!  You can do this back workout along with one of my other back workouts here.  To burn fat faster, make sure you’re following a fat burning meal plan.  Hint: You can burn fat faster with your fork than you can with weights.  If you need help with that, I’ve got you covered.  Check out my most powerful weight loss and wellness programs here.

Leave me a comment and let me know if you felt your back burning.

Hugs and love

Your Coach and Biggest Cheerleader

xo

 

 

TIP:  Do this bikini area back workout along with these back exercises with dumbbells for women.  When combined together they hit all of the muscles in the middle back, upper back, shoulders, and arms in different ways and suck everything in tight like a girdle!  WOO!  That’s what we want!  Switching up the exercises helps avoid muscle memory.

Here’s another workout routine made with some of the best exercises for back fat.
You may also like this back workout that helps get rid of back fat from the bra strap area, too.