6 Moves To Blast Bra Bulge & Sculpt A Sexy Back

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In this article, I wanted to share the best exercises that will target only the bra bulge area on your back. We all know how hard it is to get rid of that back fat and sculpt your arms. Thus, if you’re self-conscious about that annoying bra bulge, these 6 moves are exactly what you need.

For the best results, you should repeat these exercises 15 times to complete 1 set. Of course, the target is to aim at least 3 sets of these exercises to get a full bra bulge killer workout. Try to complete this workout 2 times a week. Now, let’s get into it:

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1. Front & Lateral Raise Combo

Image Credits: Front & Lateral Raise Combo

Place 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;
Do 3 sets of 15 reps.

2. Flip Grip Bent Over Rows

Image Credits: Flip Grip Bent Over Rows

Hold dumbbells in both your hands;
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;
Pull the weights back and up, with your elbows close to your side;
That completes one rep;
Do 3 sets of 15 reps.

3. Trouble U’s

Image Credits: Trouble U’s

Start with your arms out to the side;
Keep your elbows bent and slightly below shoulder height;
This is your starting position;
Rotate the weights down so that your knuckles face the floor;
Make sure 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, then rotate the weights up to the starting position;
This makes one rep;
Do 3 sets of 15 reps.

4. Chicken Wings

Image Credits: Chicken Wings

Start standing up straight with your weights pointing straight out in front of you at hip level;
Keep your wrists facing each other;
Draw 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;
This makes one rep;
Do 3 sets of 15 reps.

5. Upright Rows

Image Credits: Upright Rows

Hold 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;
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;
As you lift the dumbbells, your elbows should always be higher than your forearms;
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;
This makes one rep;
Do 3 sets of 15 reps.

6. Wood Chop

Image Credits: Wood Chop

Hold a dumbbell or medicine ball;
Stand with your feet shoulder-width apart;
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.

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