Posted on: May 13, 2015 at 4:40 pm
Last updated: June 3, 2020 at 10:22 am

It’s no secret that fat accumulates on your body in certain locations more than others, and since everyone’s body is unique, we all have different “trouble areas” that can be harder to tone than anywhere else. However, it is important to note that the first and most crucial step in addressing your diet and adding exercise into your routine; there is no such thing as being able to spot reduce fat, so an overall weight-loss strategy needs to be implemented.


That being said, you can definitely incorporate targeted strength training exercises to your routine to not only help build muscle (which helps burn more calories and fat), but also to reveal a more defined back, shoulders and arms once the weight starts to come off.

All you need is a few lightweights, the proper footwear like these trainers, and you’re ready to go!


Back Exercises to Help Get Rid of Back Bulge


Start each exercise with 5-8 pound dumbbells in each hand and feet shoulder-width apart.

1. Push and Touch

Targets chest, shoulders, and upper back.

  1. Begin with arms by your sides with palms facing forward.
  2. Raise your arms up to shoulder length, with palms to the ceiling. Pause and feel the burn. (It’s a good fat-busting burn)!
  3. In one fluid motion, raise your arms over your head, palms facing behind you, and tap the ends of the weights together.
  4. Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum gain.
  5. Do 3 sets of 6-8 reps.

2. Bent-Over Circular Row

Targets biceps, chest, mid-back, and upper back.

  1. Begin with knees slightly bent, keeping your abs engaged for support.
  2. Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.
  3. Slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the circle to the right.
  4. Do 3 sets of 10-12 reps.

3. Crisscross Reverse Fly

Targets upper back and shoulders.

  1. Begin with knees slightly bent. Lean your torso forward about 45-degrees.
  2. Cross your arms at the wrists in front of the knees. Slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed.
  3. Do 3 sets of 10-12 reps.

4. Elbow Kiss

Targets shoulders and chest.

  1. Raise arms at your sides to shoulder height, palms faced up.
  2. Bend elbows to a 90-degree angle and pull arms together in front of your chest until your elbows “kiss” and forearms touch. Do not raise your shoulders in the process.
  3. Slowly return to starting position by reversing the steps.
  4. Do 3 sets of 10-12 reps.

To learn more from Randy B. Washington, visit

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