How to Burn Back Fat & Bra Bulge | Best Exercises

How to Burn Back Fat & Bra Bulge | Best Exercises : Do not turn our back on back fat! Because those drooping back folds are associated with insulin resistance and high testosterone or low crab tolerance. To be specific and if we have back fat, we are at the risk of diabetes.

To get rid of back fat and we must eat healthy or exercise the back muscles. These muscles – the lats and traps, erector spinal and rhomboids, etc. – support our spine or back and aid daily movements and strengthen our shoulders and chest or core and improve posture. Here are few best exercises and a list of foods to eat or avoid to get rid of back fat.


Before we get started with the exercises and we should always warm up. Get a solid 15-minute warm-up to prep our body for the workout blast. Here’s what you should do.

  • Head tilts – 1 set of 15 reps

  • Neck turns – 1 set of 15 reps

  • Arm circles – 1 set of 15 reps

  • Wrist circles – 1 set of 15 reps

  • Shoulder circles – 1 set of 15 reps

  • Waist circles – 1 set of 15 reps

  • Side lunges – 1 set of 15 reps

  • Calf raises – 2 sets of 15 reps

  • Jumping jacks – 2 sets of 25 reps

  • Spot jogging – 4 minutes

  • Standing upper body twist – 1 set of 15 reps

  • Standing alternate toe touch – 1 set of 25 reps

  • Standing side crunches – 1 set of 15 reps

  • Ankle circles – 1 set of 15 reps


1. Bent Over Row

Target – Lats, rhomboids and rear delts and traps or biceps.


2. One Arm Dumbbell Row

Target – Lats, rhomboids, erector spinae and lower traps, biceps, core, rotator cuffs and shoulder blades.



3. Bent Over Rear Delt Raises

Target – Lats or posterior deltoids.

Tip – Keep our spine in the neutral position.


4. Wide Grip Lat Pulldown

Target – Lats, teres muscles and trapezius, shoulders, rhomboids, infraspinatus, serratus muscles, and biceps.

Tip – Do not release the rod too quickly and Control the motion to work the back muscles properly.


How to Burn Back Fat & Bra Bulge


5. Underhand Cable Pulldown

Target – Lats, deltoids, biceps or lower back.


6. Lying Lat Pullover

Target – Lats, shoulders, biceps and triceps, or core.


7. Seated Cable Row

Target – Trapezius, lats, biceps, erector spinae, deltoids, and wrist flexors.



8. Bent Over Barbell Row

Target – Lats, rhomboids, traps and rear delts, and biceps.


9. Inverted Row

Target – Lats, shoulders, biceps, or chest.


10. Reverse Fly

Target – Rhomboid, traps and rear delts or chest.


11. Bench Dumbbell Pullover

Target – Lats, rhomboids and rear deltoids, or triceps.


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