This past week I had 3 different training clients ask me for exercises that get rid of back fat from bra overhang. I led them through a series of exercises that targets the muscles in that area. After the workout, each lovely lady said they felt like they were working muscles they didn’t know they had.
In today’s episode of CCtv, I share the best exercises that target the bra bulge area on your back. If you’re self-conscious about fat bulges from your bra, this workout is for you. : )
This exercise is a twist on a traditional bent over row, literally, because you twist your wrist halfway through the exercise. Holding dumbbells, bend your knees slightly and bring your torso forward, by bending at the waist. Keep your back straight until it’s halfway to being parallel to the floor. The dumbbells should hang directly in front of you, with your wrists facing each other. This is your starting position. Now, while keeping your torso stationary, lift the dumbbells straight up and back, keeping your elbows close to your body. Then slowly lower the barbell back to the starting position. Flip your grip so that your wrists face away from you and repeat the movement, pulling the weights back and up, with your elbows close by your side.
Start with your arms out to the side, with your elbows bent, slightly below shoulder height. This is your starting position. Rotate the weights down so that your knuckles face the floor and your elbows are in line with your shoulders. This is position 2. Now kick the weights out, until your wrist is shoulder height. That is the third position. Return to position 2, the rotate the weights up to the starting position.
Please note, a Chicken wing is a modification of the Shoulder Fly exercise pictured above. To target the bra strap area, you’d perform a very similar movement, only you’d start standing up straight with your weights pointing straight out in front of you at hip level, with your wrists facing each other. This is your Flap your wings, by drawing your elbows out to the side and up until they’re slightly higher than shoulder height. Slowly return back down to the starting position. As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down. via
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