exercises for back fat

Exercises that Get Rid of Back Fat

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. : )  See me demo the exercises below.


How to do these Exercises that Get Rid of Back Fat

Repeat each of the following exercises 15 times to complete 1 set.  Complete 3 sets of these exercises to get a full bra bulge fighting workout.  I recommend completing this workout 2 times a week to get the best results.

You may use any ‘free weights’ you have, dumbbells, plates, kettle bells or resistance bands…. whatever you want or have handy.  Also, you’ll need to modify some of the exercises you see below to target the bra-fat-bulge area.  I could only find images of the ‘traditional’ execution… Because I often times tweak exercises to target trouble areas by activating secondary or accessory muscles like I explained in the video.

For example, The ‘Chicken Wing’ exercise below, you’ll see a picture a traditional shoulder fly.  In a traditional shoulder fly you’d be over and draw your elbows up and back to the sides, but the Chicken Wing version you stand up straight and draw your elbows up and down, while holding the weights straight in front of you, like you’re flapping your wings. The wood chop for example… in a traditional wood chop you’d ‘chop’ down with a squat, but to keep the force in your upper back, I didn’t squat.  Make sense?

Exercise to get rid of Back Fat Exercise #1

Front and Lateral Raise Combo

Front lateral raise combo
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.

Exercise to get rid of Back Fat Exercise #2

Flip Grip Bent Over Rows

Grip Flip Bent over rows
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.

Exercise to get rid of Back Fat Exercise #3

Trouble U’s

Trouble U's

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
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.

Exercise to get rid of Back Fat Exercise

#5 Upright Rows

Upright Row
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.

Exercise to get rid of Back Fat Exercise

#6 Wood Chop

Wood Chop Exercise
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!

This workout targets the bra strap area. I recommend doing this workout 2 times a week… (or do this and my other bra strap back fat workout one time each). If you train this area consistently you will build lean muscle in that area. But you can’t spot train to reduce fat.

TIP:  For the best possible results, follow a meal plan and complete full body training program.  If you need help I’ve got you covered.

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

This workout, only works if you work it, so work it.  YOU are so worth it!

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.  

Your Coach and Biggest Cheerleader




  • Lenita Richardson
    Posted at 21:24h, 25 June Reply

    You’re just the gift that keeps on giving! On behalf of your gazillion subscribers who didn’t even have to ask for these FANTASTIC “oh my GOD there’s hope for my back seeing the light of day again” exercises. THANK YOU SO MUCH!!!! I can’t bear to send photos of myself for this very reason. Tears of joy are falling….

    • Christina Carlyle
      Posted at 13:19h, 26 June Reply

      Thank you so much Lenita! This workout works if you work it, so work it, YOU ARE SO WORTH IT!! xxoo CC

      • Christina Contreras
        Posted at 06:01h, 03 April Reply

        Hi Christina 🙂
        How many inches could someone lose in their back in two weeks. Im.so close to fitting in my dress and have lost 20 pounds so far but im getting nervous if I should get a size up.

        • Christina
          Posted at 23:19h, 03 April Reply

          How much you can lose, that quickly depends on a lot of factors. I can’t advise you without asking a dozen or so questions. You should be aiming for 1-2 pounds of fat loss a week… but that doesn’t translate easily into inches.

  • How to Create a Circuit Training Workout
    Posted at 13:53h, 06 August Reply

    […] that they’re “feeling the burn” and that the workouts I’ve shared (back/bra fat, ahow to get abs without crunches, thighs, saddlebags and low tummy pooch) are EXACTLY what they […]

  • Diane Keller
    Posted at 17:26h, 19 August Reply

    Looking for the blog…Love the exercises

  • yana
    Posted at 19:16h, 26 December Reply

    Awesome tips. Thanks!

    • Xandy
      Posted at 03:05h, 09 February Reply

      At last! Someone who undrestands! Thanks for posting!

  • hadsn
    Posted at 23:59h, 11 January Reply

    Can you do 3 exercises every day instead of all 6 2x a week? Or would that defeat the purpose? Christina, I love your website. Thank you for the awesome tips and you’re also drop dead gorgeous btw.

    • Christina
      Posted at 21:47h, 12 January Reply

      Hi! this is a great question Hadsn! I’d recommending picking 3 exercises and doing them every other day. That way you’ll give those muscles the time they need to recover before hitting them again. Thank you 🙂 You’re so sweet! Let me know if you need more help xoxoxo

  • Laetitia Viljoen
    Posted at 04:50h, 27 January Reply

    Thank you so much for clear explanation – wonderful tips!

  • Briana
    Posted at 18:27h, 08 February Reply


    Oddly enough, my back looks lean, its the area under the armpit that needs help. Will these exercises help address this issue. I exercise daily and do a lot of yoga and resistance training for this area and have not seen results.

    • Christina Carlyle
      Posted at 21:10h, 11 February Reply

      Yep! This workout will help you too!! It targets the arms/pit area.. Check it out here:: https://youtu.be/2NmXtDfmXbE

  • arlene corwin
    Posted at 23:33h, 10 February Reply

    Dear Ms Carlyle,
    Since I was sitting up in bed at the time I viewed you, and not wishing to get out of bed, it being 12:20am, I began to imitate your movements in the simplest way and lo, I could feel the local circulation – those in the areas you were targeting – working, warming. And I wasn’t even using weights! Nor was I repeating the movements 15 times. I was simply focusing, adjusting my hands and wrists as I went along – feeling the shoulder(s) rotating and the rib cage stretching – and copying you. During that short demonstration something was already accomplished.
    What i most appreciated was your inventiveness, the variations you had thought of and your casual but inner focus. You were, ‘really in it’. And that strengthened the communication. I can just imagine what I’ll accomplish when I get out of bed tomorrow! .

    • Christina Carlyle
      Posted at 20:16h, 11 February Reply

      Your comment is amazing!! Thank you so much Arlene!!!!!!!! YESSSSS!!!!!

  • Kate W.
    Posted at 15:31h, 15 February Reply

    Hello Christina! I’m morbidly obese, however, I’ve committed my life to making changes and have both started strength-training and have adopted better eating habits that have allowed me to lose 25 lbs in the last 6 weeks. My back is a problem area both in lack of strength and in stubborn fat. I am willing to workout as much or as little (to provide my muscles time to rebuild) as needed, What is the MOST you would recommend doing this workout every week? I have a military ball to attend in 3 weeks and while not looking for overnight success, do you think doing this workout 3 times per week will allow me to see a change between now and then? There is a special dress involved and I want realistic expectations! BTW – I feel fantastic, love my body at all of its sizes, and this isn’t the first time I’ve done strength-training or weightlifting (just a little background info so you know where I’m at!). Thank you so very much for your time, comments, and help!

    • Christina Carlyle
      Posted at 15:50h, 15 February Reply

      I’d recommend doing this workout a minimum of 2 times a week. This workout alone isn’t going to create dramatic changes. This workout + a meal plan + cardio + a complete weight training routine = noticeable results in 3 weeks.

  • Kelsey
    Posted at 17:13h, 31 March Reply

    I have been really lazy the past few weeks and started getting back fat gonna try this to get rid of all the fat also gonna try doing full body workouts, this is so far the best workout I’ve found thank you so much will try and do this a few times a week

    • Christina
      Posted at 23:21h, 03 April Reply

      Let me know how it goes or if you need any help. xxoo

  • Lynes Roldan
    Posted at 07:41h, 04 April Reply

    You’re an angel sent from above. These moves really helped me. Just want you to know that instead of dumbbell or medicine ball, I am lifting a 1 gallon container filled up with water. I can’t afford to buy a dumbbell or exercise ball from off-island and send here due to the high cost of freight. Anyway, the effect was amazing! I guess it really depends upon the moves and not the equipment…

    • Christina
      Posted at 21:33h, 08 April Reply

      YASSSSSSSS!!!!! I’m so proud of you for being innovative and using water! So smart and totally ok! You can use cans of soup, too. Or get resistance bands. They’re light and won’t incur a high freight shippig cost. You’re absolutely right… it’s not what you use, it’s the moves you do. I’m so happy. Thank you so much for you amazing comment. : ) xo

  • June Clarke
    Posted at 08:41h, 12 April Reply

    Thanks for that exercise, I really needed it

  • Sally Ally
    Posted at 10:37h, 01 May Reply

    Thank you so much for this exercise, exactly what i was looking for

  • carolyn munroe
    Posted at 01:37h, 13 May Reply

    o yes i love the workout thats what am looking for to get rid of thats bra bulge thats killing me thank you

  • Heather sisemore
    Posted at 21:02h, 30 May Reply

    I had a mastectomy and breast reconstruction so my range of motion is nowhere near what ot should be. Where you are able to put your elbows high up I can get mine slightly above my shoulders. Will I still get benefits from the exercise? I can feel the burn!

    • Christina
      Posted at 19:45h, 31 May Reply

      Hi! Yes you’ll still get benefits from do these exercises even if you can’t go all the way to the top. Feeling the burn is a great sign. I’m so proud of you for working it! xo

  • Maya Erhard
    Posted at 18:53h, 25 June Reply

    Loved your video. Will try exercises for back.

  • Lauren J Hart
    Posted at 14:51h, 09 July Reply

    On the woodchop, do we need to alternate sides or stick with left to right for all sets?

    • Christina
      Posted at 17:36h, 09 July Reply

      I recommend doing all right, then all left, making sure you complete the same number of reps on each side.

  • Nicole
    Posted at 17:13h, 30 July Reply

    I have been looking for something to tighten my back. I recently lost a lot of weight and have excess skin. I am hoping that these exercises will help

  • Joanna
    Posted at 17:07h, 02 August Reply

    I have a question about this- I have read that spot reduction doesn’t work. Isn’t this considered spot reduction?


    • Christina
      Posted at 14:19h, 03 August Reply

      No it’s not… that’s why I said this workout won’t do much if you’re not following a meal plan, cardio, and complete weight training program. You can’t spot reduce fat… you CAN spot train with weights to target an area that concerns you… but you won’t see much of a change if you’re not following a complete plan.

      • Joanna
        Posted at 20:55h, 03 August Reply

        Ok, thank you!

  • Exercises that get rid of back fat and bra overhang
    Posted at 03:35h, 07 August Reply

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  • Paula Elliott
    Posted at 10:52h, 01 September Reply

    Thank you for the underarm and back exercises.

    • Christina
      Posted at 13:14h, 01 September Reply

      You’re welcome!! xo

  • Hilary Kennedy
    Posted at 18:24h, 12 October Reply

    Great combination of specific exercises. Can feel it already after one set!

    • Christina
      Posted at 11:41h, 16 October Reply

      Yay! I’m proud of you for working it!

  • Greer Horrell
    Posted at 17:47h, 09 November Reply

    Hi … I took the metabolic profile quiz. and was never redirected to my results. All it gave me was a print out of my results and
    told me I was a Kirstie.
    Is there any way you can send me the results of the profile to my email?
    I would greatly appreciate it!

    • Christina
      Posted at 12:46h, 17 November Reply

      I sent you an email with the link : )

  • cygnet
    Posted at 08:26h, 06 March Reply

    what is the weight of the dumbbells used

    • Christina
      Posted at 14:06h, 07 March Reply

      What I used doesn’t matter. You need to choose a weight where you can do the exercises with proper form… but the last few reps should be difficult.

  • Kim
    Posted at 22:47h, 29 May Reply

    Hi, I love your videos. Great way to really fatigue those muscles from home with dumbbells. My question is should both the back fat and and getting rid of back fat over hand work outs be combined with in the same workout on the same day or should they be split?

    • Christina
      Posted at 07:55h, 30 May Reply

      They should be split 🙂

  • Peggy Ewing
    Posted at 00:40h, 03 June Reply

    Great workout. Tonight was my first night trying this. I am disabled so there are a lot of exercises I cannot do but these I can do easily. Thank you so much.

  • jenifer
    Posted at 05:01h, 21 July Reply

    Thank you!

  • Laketa Hendrix
    Posted at 10:36h, 21 September Reply

    You are the BOMB!!! I’ve been looking for something this targeted. Thank you so much for sharing!

  • Patricia Weaver
    Posted at 10:32h, 18 June Reply


    Thanks so much for your informative explanations for these exercises. What is especially helpful is the fact that you take time to explain the muscle groups in detail. In the fall I’ll be going on a 16 day tour of Italy. I plan on taking resistance bands with me so I can do my exercises. I tried doing the trouble u, funky chicken, upright row and wood chop with a tube resistance band and wasn’t very successful. Can you demonstrate how to do those exercises with the tube resistance band?

  • Phil Cookson
    Posted at 07:24h, 14 August Reply

    Wow, Christina! I have tried all sorts to get rid of those pesky back-fat lumps! I am disabled with limited ability to stand and does that fat look just awful over the back of my wheelchair. Uggh.
    I did several sets of the above exercises over a few weeks and they have just gone, leaving me a nice, tight back. They have also helped with my bingo-wings and man-boobs, too!
    I am a CCTV fan from now on. Thank you so much.

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