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Back Pain Center

Exercises for Getting Rid of Back Fat & Smaller Arms

author image Judy Bruen
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master's degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
Exercises for Getting Rid of Back Fat & Smaller Arms
A woman is training with TRX bands. Photo Credit LuckyBusiness/iStock/Getty Images

It’s not uncommon to hear complaints about bra bulge, wing arms or excess fat around the belt line. Exercises that simultaneously challenge your back and arms will help tone your muscles. Including them in biweekly strength training sessions, doing 150 minutes of cardio each week and eating a diet rich in whole grains, lean sources of protein, fruits, healthy fats and vegetables will give you the best results.

Reach and Push

The bird-dog tones the arms, back, glutes and abs. Kneel on all fours, place your hands under your shoulders and your knees under your hips. Tighten your abdominal muscles and straighten your back. Pull your shoulder blades toward your hips, then simultaneously lift your right arm and left leg parallel to the floor. Do this without arching your back or rotating your hips or shoulders. Reach forward with your fingers and push away with your toes. Lower to the ground, then lift your left arm and right leg. Complete this pattern 12 to 15 times.

Row to Stronger Muscles

The bent-over dumbbell row challenges the arms and back. Hold a moderately heavy dumbbell in each hand, stand up straight and position your feet shoulder-width apart. Bend your knees slightly and lower your upper body 45 degrees. Keep your back straight as you do this. Hang your arms under your shoulders and turn your palms inward. Pull your shoulder blades down and together. Lift the weights next to your chest, lower and repeat 12 to 15 times.

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