Last Updated on
Burn your back fat with this quick and easy Back Workout for Women.
I know lots of people (including myself) that are self-conscious about backs 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 quickly when you target the back muscle groups consistently.
That’s why I’m sharing my favorite Back Workout for women with you. It’s the same workout I use to train my back and my clients, too.
Back Workout For Women
This quick and easy back workout targets the bra strap area of the middle and upper back.
My back felt sore the day after putting this together so I’m excited for you to try it, too.
All you need is a set of dumbbells and about 20 minutes to start toning your back. Woo!
back workout – women
How to do this Back Workout for Women
- Warm up and cool down with some light cardio and basic back and arm stretches.
- Do all 6 back exercises 20 times each to complete one round, or set.
- Do 4 full rounds of all 6 exercises to complete this back workout.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
Best Back Exercises
By doing all of these exercises in one workout, you’ll train all of the muscles in your bikini top/bra strap area. When you do it all of the upper & middle back muscles suck in tight and tone like a corset. (That’s what we want!)
BACK FLY Exercise
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 Exercise
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 EXTENSION EXERCISE
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.
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 WING Upper Back Exercise
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 EXTENSION Exercise
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.
- 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 helps keep heart rate up which means more fat burn for you.
- Do this workout twice a week and you’ll start to see the difference.
- 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 & popular 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
P.S. If you liked this routine, you’ll love these workouts, too.
- Try these fun back exercises with dumbbells for women
- 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.
If you liked this workout you’ll love the Lazy Girl Exercise Program.
Learn more about the Lazy Girl Exercise Program here.
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.