Last Updated on July 11, 2022

Discover the Best Exercises that Get Rid of Back Fat and Bra Overhang. Tighten and tone your back where fat bulges from bra straps with these exercises.

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 target the muscles in the upper and middle back “bra strap” area.

After the workout, everyone said they felt like they were working muscles they didn’t know they had.




In today’s episode of CCtv, I’m sharing the best exercises for the bra strap “fat bulge” area of the back.

If you’re self-conscious about the bra strap area, this back fat workout is for you. : )  See me demo the exercises below.



How to do the Back Fat / Bra Strap Workout


  • Warm-up first with some light cardio and stretching.
  • Repeat each back fat exercise 15 times to complete 1 set.  
  • Complete 3 full sets of all 6 exercises to complete this bra strap back fat workout.
  • Don’t forget to follow a meal plan.  It’s impossible to out-exercise a bad diet and proper nutrition is mandatory to burn fat and preserve muscle.


trainer Christina Carlyle doing 6 different exercises that target the bra strap area of the back and text that say Bra Strap/Back Fat Exercises


Exercises for Back Fat



Back Fat Exercise #1 Front and Lateral Raise


In and Out Extension Back Fat Exercise being done by Trainer Christina Carlyle
Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.  Raise dumbbells forward and upward until your arms are at shoulder height. Lower the weights to the starting position.  Lift the weight up and out to the sides until your arms are at shoulder height.  Lower the weights back down to the starting position.  That makes one rep, or repetition.


Back Fat Exercise #2 Bent Over Rows

Bent Over Row Fat Exercise being done by Trainer Christina Carlyle
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.  That completes one rep.


Back Fat Exercise #3 Trouble U’s

Trouble U Back Fat Exercise being done by Trainer Christina Carlyle
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.  This equals one rep.


Back Fat Exercise #4 Chicken Wings

Chicken Wing Back Fat Exercise being done by Trainer Christina Carlyle
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.


Back Fat Exercise #5 Upright Rows

Upright Row Back Fat Exercise being done by Trainer Christina Carlyle
Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the dumbbells. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin.  Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the dumbbells back down slowly to the starting position.


Back Fat Exercise #6 Wood Chop

Woodchop Back Fat Exercise being done by Trainer Christina Carlyle
Grab a dumbbell or medicine ball. Stand with your feet shoulder-width apart and hold the weight in front of you with both hands. Tighten your abs and squat, rotating the weight up and across to the left.  Now, use your abs to control the movement as you ‘chop’ down and across to your right foot.  *Keep your body weight over your heels.  Don’t let your knees go past your toes and keep your shoulders pressed down.* 

That’s it!  You’re Done!

Notes about this Back Fat Workout


  • I recommend completing this workout 2 times a week to get the best results.
  • If you train this area consistently, you’ll build lean muscle in the middle back which can help reduce inches from the bra strap area. 
  • You can’t spot train to reduce fat.  To burn the most fat, do this workout along with my Total Transformation Program.



 Results using my Total Transformation Program
You’ll get noticeable results in DAYS not weeks!!  Guaranteed.


I hope you like this workout!  It works if you work it!  So work it you’re worth it!

If you like this video, or if you think someone you know would like it, please share it.

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Don’t forget to pin these exercises to Pinterest so you’ll have them forever.

trainer Christina Carlyle doing 6 middle back exercises and text that says Exercises for bra strap back fat