Bra Strap Trap: Back Fat Attack Exercises | Natalie Jill

After your cardio sessions, hit the weights. Try these five exercises by completing 3 sets of 10 reps for each exercise, then proceed to the next.

Do this three times:

  • 10 pullups
  • 10 bent-over dumbbell rows
  • 10 inverted row
  • 10 Pilates overhead press
  • 10 arm slides

A pullup is one of the most challenging bodyweight exercises you can perform. It works your entire back, namely your lats, which lie underneath that pesky bra bulge. Jump on the assisted pullup machine to build up your strength and become a pullup pro.

  1. Start by hanging from the pullup bar with your arms straight and hands shoulder-width apart.
  2. Pull yourself up by bending your elbows and pulling them toward the floor. Once your chin passes the bar, lower back down to the start.

If you don’t have access to a pullup machine, you can also try one of the arm alternatives from this guide.

Another exercise that targets your lats, bent-over dumbbell rows will probably be a bit easier than pullups, but don’t let that fool you — you’ll still get a lot of bang for your buck.

Equipment needed: 2 dumbbells starting with 10 pounds if you’re a newbie

  1. Grab a dumbbell in each hand and hinge at the waist so your upper body is bent at a 45-degree angle toward the ground. Your arms should hang in front of you, perpendicular to the ground.
  2. Keeping your head and neck neutral, back straight, and stabilizing your core, bend your elbows and lift the dumbbells up toward your sides, keeping your elbows close to your body.
  3. When the dumbbells hit your waist, pause and squeeze your back muscles (your lats and rhomboids) before slowly releasing your arms back down to the starting position.

You can also do this in a lunge position for a more intense workout.


When working your back you can’t forget the lower part. In this 2013 study of 73 healthy young femalesTrusted Source who performed a dynamic back extension exercise 3 times a week for 10 weeks, there were significant increases in muscle strength and spinal extension range of motion. Sign us up!

  1. Lie face down on the ground with your arms extended out in front of you, your head relaxed, and the tops of your feet on the ground.
  2. To complete the move, simultaneously raise your legs and arms a few inches off the ground without raising your head. Pause for a second or two at the top, then return back to start.