Most gym sessions are spent tightening and toning the areas we consider the most noticeable—butt, stomach, legs. But here’s a secret all top trainers know: Strong back muscles are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come.
These six classic strength moves for how to get rid of back fat target all of the muscles in your upper body to help you banish bra bulge and sculpt a strong, sexy back, and shoulders.
How it works: Three or four days a week, do 1 set of each exercise back to back, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).
You’ll need: A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar or Life Fitness Machine.