Want to get rid of that flesh overflow above or below your bra? The first step in getting rid of bra bulge is to make sure you’re wearing the right size bra, the second is to tone and shapen your upper back muscles.
Here’s a secret the top trainers know: A strong back is not only important for aesthetics, but it’s your best defense against pain, injury, and poor posture for years to come.
Do 1 set of each exercise back to back, with little to no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).
1. Dumbbell One Arm Row
Dumbbell One Arm Row strengthens both your back, biceps and shoulders.
- Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor.
- Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.
- Hold this position for a count, then return slowly back to the starting position.
- Repeat 12 times.
2. Dumbbell Bent Over Delt Raise
Dumbbell Bent Over Delt Raise is great for your upper back and shoulders.
- Start off standing in front of an incline bench holding a pair of dumbbells in each hand, bending slightly at your knees and keeping your abs tight.
- Bend over slowly until your forehead touches the top of the bench, keeping your arms handing at your sides and palms facing each other.
- Slowly raise your arms out to their sides, squeezing your deltoids on the ascent.
- Once your arms are parallel with the floor, hold for a count while squeezing your muscles then return back to the starting position.
- Repeat 12 times.
You can do this exercise without holding your forehead the top of the bench. Just bent over and keep your balance.
3. Machine Assisted Pull Up
The assisted pull-up machine works the same muscle groups as the lat pulldown, however standing position lets you fire more muscles.
- Start off setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon.
- Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling.
- Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count.
- Return back to the starting position.
- Do 12 reps.
4. T Raises
- Stand with feet hip-width apart.
- Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
- Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. Make sure to keep core and glutes engaged the entire time.
- Do 12 reps.
5. Machine Lat Pull Down
Lat Pulldown primarily targets not only the “lats” muscles but also hits the lower and middle trapezius.
- Start off sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor.
- Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles.
- Hold for a count then return back up to the starting position.
- Do 12 reps.
6. Inverted Row
Inverted Raws not only build a strong, functional upper back, but also challenge core stability.
- Start off by taking a barbell and placing it on a rack at about waist level.
- Position yourself underneath the bar, grabbing it with a shoulder width grip and keeping your body extended straight out with heels on the ground.
- Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to lower back.
- Hold this position for a count then return back to the starting position.
- Repeat for as many reps and sets as desired.
- Do 12 reps.