Last Updated on December 28, 2021
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!
How to do this Back Workout for Women
- First, warm up with some light cardio like jumping jacks or walking for 5 minutes.
- 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.
- Cool down with some basic back stretches.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
Back Workout 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
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
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
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.
BACK ROW
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 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
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.
BACK WORKOUT TIPS
- 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 your heart rate up which means more calorie 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… especially when you eat the right way for your unique Metabolic Type. To learn your unique metabolic type, take my metabolic type quiz & free training.
Leave me a comment and let me know if you felt your back burning.
Hugs and love
Your Coach and Biggest Cheerleader
xo
P.S. If you liked this routine, you’ll love my workout vault, too! The workout vault is a collection of all of my popular targeted workouts – just like this – and schedules so you can sculpt your body and get tight and toned all over every week. Get access to the workout vault here – while you still can.
Wish there were back fat exercises for the older woman. All of these would put my arms out of use for a week !
You can use these exercises regardless of age. If this is too hard, reduce the amount of weight you’re using. 3 pounds is a good place to start if you haven’t worked out in a while. : )
I really appreciate this back exercise I love it the work out is great thanks
You’re welcome xo
How many times a week?
Once!
Yeah…. that burns! I used two cans of cream of whatever soup just because I’m starting back up and even my 3lb weights were too much. I can’t wait to see where I am in 30 days!
awesome!! proud of you for not using lack of equipment as an excuse!
Wow that was the first time I tried it and I have a feeling I will be feeling the pain before tomorrow but it was a great workout.
Great job! Stretching will help if you’re sore 🙂 You can use the free stretch guide I have in my VIP section if you need stretch inspo. Here’s the link to sign up to get access. https://programs.christinacarlyle.com/vip-sign-up
It’s more of a question. Should you do one full round of each exercise then go back to do round two? Or can you complete one full set of one exercise at a time, then move on to the other one? Hope this makes sense!
It doesn’t matter. But I recommend doing all exercises in a round – one after another vs. one exercise at a time – because by constantly changing up the muscles you’re targeting you won’t burn out as fast… this means less boredom and soreness for you.