Hate bra bulge but have no clue how to get rid of back fat? The answer to sculpting a strong back is working the muscles in your upper body for a defined look. You’ll see more benefits than just looking good in a tee-shirt. Stronger back muscles defend you against bad posture, pain and injury. You’ll need a pair of 2- to 3-pound dumbbells and a pair of 15- to 25-pound dumbbells. Three or four days a week, do one set of each exercise, with little or no rest between moves. After the last exercise, rest one to two minutes, and then repeat the full circuit two more times for a total of three times.
Stand with feet hip-width apart holding a pair of dumbbells weighing 2 or 3 pounds. Shift hips back and lower torso until it’s parallel to the floor. Keep a slight bend in knees. Bring weights together and turn palms to face forward. With arms straight, lift weights up to shoulder level. Lower weights back down. Engage core and glutes the entire time. Do 15 reps.
Single-Arm Dumbbell Rows
Reps: 10 per side
Hold a 15- to 25-pound dumbbell in one hand and stand with feet hip-width apart, Bend knees and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.
Bend the left elbow straight up toward the ceiling and draw the weight up toward chest. Engage the core and hold shoulder blades down and together the entire time. Do 10 reps on each side.
Stand with feet hip-width apart, knees slightly bent, and hold a pair of 5- to 10-pound dumbbells. Shift hips back as you lower torso until nearly parallel with the ground.
Turn palms to face each other and bend elbows. Focus on using your back, not your arms, to raise the weights up to shoulder height. Gently lower weights back down as you keep core and glutes engaged during the entire movement. Do 10 reps.
With hands slightly wider apart than shoulder width and feet hip-width apart, come into a pushup position. Your body should form a straight line from heels to head. Bend elbows and lower body until hovering a few inches above the ground. Hold for one deep breath, and then press half-way up and hold for one deep breath.
Lower back down to your lowest point, holding for one deep breath. Come back to your half-way point for one more hold. Repeat pattern three more times for five times total.