Many people work really hard to get rid of their upper back fat which is also called bra fat. Strong back muscles not only define your overall sculpted look, but they also defend you from pain, injury and poor body posture. Here are the 6 exercises you can do at home in less than 10 minutes that will leave you with strong back and shoulders. You would need two dumbbells of 2 to 4 kg each for these exercises. These classic strength moves will allow you to tone your upper back muscles, get you a more defined look and help you to banish bra fat.
P.S. – Make sure that you are wearing the right bra that fits you well.
Grab the dumbbells in each hand and hold your body up in a pushup position with your legs wider than hip width for more stability. Lift your right arm, holding the weight up and open your body all the way to the right making a “T” shape with your body. Hold this position for 10 seconds and return back to your starting position. Do the same with your left side. That’s one rep. Do 5-10 reps.
#2 Chest Fly
Grab your dumbbells and lie down on a flat bench . Hold the weights together above your chest with your palms facing each other and your arms nearly straight. Make sure to bend your elbows slightly for stability and comfort. Start inhaling as you slowly open the weights out to the sides with control. And then exhale as you engage your chest to bring the weights back to the starting position. That’s one rep. Do 10 reps.
#3 Back Fly
Stand on the floor with your feet together and a dumbbell in each hand. Lean forward from the waist and let your arms hang down next to your calves. Make sure your palms are facing each other and slightly bend your elbows for some control. Lift your arms up in arcing motion until your upper arms are parallel to the floor and squeeze your shoulder blades together. Hold this position and then slowly return to the starting position. That’s one rep. Do 20 reps
#4 Bent Over Row
Hold the dumbbells in each hand and stand straight with your feet shoulder-width apart. Now bend your knees slightly, bring your torso forward from your waist and allow your arms to hang down keeping your palms facing each other. Bend your elbows while raising the dumbbells up to either sides of your torso and squeeze your shoulder blades together. Hold this position and then slowly return to the starting position. That’s one rep. Do 20 reps.
#5 Upright Row
Grab the dumbbells in each hand and stand with your legs shoulder-width apart. Allow your arms hanging down till your thighs, keeping your palms facing back. Inhale and start bending both of your elbows at the same time while lifting the weights up. Make sure the weights are nearly touch your chin and your elbows reach about your shoulder level. Now, exhale as you slowly drop the weights back to starting position to complete one rep. Do 20 reps.
#6 Push Ups
For this one you don’t need a dumbbell. Start by getting into a high plank position with your hands firmly on the ground straight down from your shoulders. Keep your feet hips-width apart and your body should form a straight line starting from your head to your heels. Looking towards the ground, slowly bend your elbows to lower your body in a straight line until your nose nearly touches the floor. Now press your palms against the floor to extend your elbows and bring your body back to the starting position. That’s one rep. Do 20 reps of this.