7 Exercises to Combat Bra Bulge and Get a Tone Back
You are not alone if you want to get rid of the bra bulge and tighten up your back area. Bra bulge can be a difficult area to target since it is mainly around the upper back and shoulders but with the right exercises, you can build lean muscle that will help improve your posture and reduce or eliminate your bra bulge. These exercises focus only on the upper back, shoulders, and arms, making you look firm and fit. Combine these in with your training and you will see a much better return over time.
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Dumbbell Rows
Muscles Targeted: Upper back, lats, shoulders, biceps
Dumbbell rows are a great exercise for strengthening those hard-to-tone muscles in the upper part of your back, around the shoulder blade area —a real problem area with respect to bra bulge. This move also requires considerable bicep and deltoid power, which means it is a two-fer for incorporating into your regular workout.
How to Perform:
- Stand with a dumbbell in each hand and past your feet shoulder-width median.
- Lean slightly forward at the waist with a straight back.
- Draw your shoulder blades together as you pull the dumbbells up to your chest.
- Return the weights to the starting position slowly and repeat conc up.
Reps: 10-12 per set (3 sets)
Why it works: This move targets the muscles in the upper back and will help to “pull” your posture into a more erect position, front to back, thereby tightening and toning in between the shoulder blades where you get bra bulge.
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Reverse Flys
Muscles Targeted: Rear deltoids, upper back, traps
The reverse fly activates tiny muscles in your upper back and shoulders, which is why this exercise is so beneficial for toning up the area of the body that hangs over bathing suit tops. This move will improve your posture and give you the added bonus of toning up your upper body – so important if, like me, you suffer from 'bra overspill.
How to Perform:
- Hold dumbbells in each hand and stand with a slight bend in your knees.
- Bend at the hips with a flat back.
- Lift your arms out to the sides and up to shoulder height with a slight bend in your elbows.
- Print slowly repeats them back.
Reps: 10-15 per set (3 sets)
Why it works: Reverse flies are effective toning exercises when it comes to shaping the muscles that cause bra bulge.
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Lat Pulldowns
Muscles Targeted: Lats, upper back, biceps
The latissimus dorsi, your largest back muscles, are the main target of lat pull-downs. Building up these muscles can decrease the bra-fat look and create a firmer, smoother back.
How to Perform:
- While seated on a lat pulldown machine, take hold of the bar using an overhand grip factor with palms wider than shoulder-width.
- Lower the bar down towards your chest, squeezing your shoulder blades together.
- Return to the starting position slowly and start your next rep.
Reps: 10-12 per set (3 sets)
Why It Works: The lat pull-down targets upper back muscles, which helps to tighten up the area, slimming down the unsightly bra bulge.
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Superman Hold
Muscles Targeted: Lower back, glutes, shoulders
That is not to say you should skip it; the Superman hold strengthens your low back and glutes as well as shoulders. This helps to keep you sitting upright, as well as a strong core, both of which contribute to a sculpted and toned back.
How to Perform:
- Lying prone on a mat, arms straight in front and legs straight.
- Raise your chest, arms, and legs above the floor by using your lower back and glutes.
Reps: 3-4 holds for 20-30 seconds each
Why It Works: Superman hold targets the entire back which will also help reduce that unsightly bra bulge and assist with posture.
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Plank Rows
Muscles Targeted: Core, upper back, shoulders
The plank row marries the plank and a row, giving you a top-tier full-body exercise that not only works your upper back but also lights up the core. It will also help you to get rid of the bra bulge and it strengthens your arms and shoulders.
How to Perform:
- You are going to begin in the plank position, by having a dumbbell in each hand.
- Pull one of the dumbbells up toward the side of your ribcage, while still keeping your body in a straight line.
- Again, the dumbbell should end at your chest height in E. Return it to the ground and repeat on your other side.
Reps: 10-12 per side (3 sets)
Why It Works: The Plank rows target the upper back and shoulders, which help to firm up your bra line area, yet trim it down efficiently.
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Push-up with Shoulder Tap
Muscles Targeted: Chest, shoulders, core, triceps
Included in this comprehensive upper body workout are push-ups that are great at testing your overall strength and the shoulder tap making it a killer move for those shoulders and back. Plus, this move strengthens your core, resulting in a tighter, more structured foundation around your body and on the other hand, bra budge.
How to Perform:
- Begin in a high plank position with the hand wider than shoulder-width.
- Lower your body to the floor as you perform a push-up.
- Tap the opposite shoulder with one hand while you lift the other and push back up.
Reps: 8-10 per side (3 sets)
Why It Works: Push-ups combined with shoulder taps target three major muscle groups — the upper back and shoulders are worked while doing push-ups and the core will be more tested during shoulder taps.
Also read: 5 Golden Rules to Burn Fat Around the Waist at Home Naturally
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Side Plank with Reach
Muscles Targeted: Obliques, upper back, shoulders
Another variation of the side plank, this time with reach, allows you to move the upper body during a static hold. This move hits the oblique and upper back/shoulder muscles—helping lift the bra area by toning up those muscle groups.
How to Perform:
- Begin in a side plank placement on your lower arm, straight line with you
- Take your top arm under your body with a twist and release it back up to the starting position.
- Switch sides and repeat.
Reps: 8-10 per side (3 sets)
Why It Works: The side plank with reach-on isolates the oblique and upper back to help tighten up those areas that push hardest against your bra.
Tips for Best Results
But for getting the most effective result out of these exercises, the points which you can keep in mind while doing it are:
- Consistency is Key: Perform these exercises 2-3 times per week for maximum results over time.
- Add Some Cardio: You certainly need to strength train your back but throwing in some cardio with it will help you burn calories and faster reveal those muscles as you work on them.
- Work on your posture: Posture plays a big role in the visibility of your bra bulge. Practice exercises that promote core and back strength to help support healthy alignment.
- Stay challenging: As you build strength, add weight or resistance to these exercises further help challenge your muscles.
Final Thoughts
Banishing bra bulge and sculpting a sexy back means you have to consistently do effective upper body workouts that target your arms, back, shoulders, and core. Regularly repeat these seven exercises and you will see a difference not only in how your back looks but also that you have improved posture and are stronger overall. Include this in your workouts regularly, and you will immediately see a stronger upper body.