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.

1.T Raises

Kuvahaun tulos haulle T Raises

These rotations are designed for the rotator cuffs. Standing with your feet apart and a dumbbell in each hand. Bend your elbows at 90 degrees so that the dumbbells are in front of you. Then using the back of your shoulders rotate the dumbbells towards your sides. However, make sure you keep your elbows in the same place.Do 15 reps.

2.Single-Arm Dumbbell Rows

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Start with both feet shoulder-width apart. Bend the knees while hinging the upper body from the hips. The butt has to be way behind. Hands must be straight under shoulders. Bend the elbows back while lifting the dumbbell  towards the sides of the chest. Slowly lower the weights back to starting position. Rinse and repeat. Do 10 reps on each side.

3.Delt Raise

Standing, grab a pair of dumbbells and bend forward at the hips, and let your arms hang straight down
Spread open your chest, focusing out and slightly arch your lower back.
Keep a slight bend in your knees all the time. Do 10 reps.

4.Assisted Pull-Ups

Loop a band on top of a pull-up bar or the Life Fitness Machine at your gym. Hold onto the bar with hands slightly wider than shoulder width, palms facing each other. Place one foot (or knee if you prefer) inside the band. Hang at arm’s length. You should return to this position—known as a dead hang—each time you lower back down.

Pull body up in one straight line, bringing head just above hands. Squeeze shoulder blades together and pull upper arms down forcefully. Slowly lower body all the way back down to dead hang. Repeat motion without swinging. Aim for 8 to 10 reps.

5.Plank with Lateral Arm Raise

Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart. Keeping hips as still as possible, lift one arm up to shoulder height. Return to center, then lift the other arm to shoulder height. Draw belly button up and in and keep your body centered. Do 10 reps each side.

6.Pushup Holds

  • Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders
  • Keep your abs tight and drop your body straight down bending just your arms.
  • Hold for 10 seconds
  • Go back to the starting position.

Repeat pattern 3 more times, 5 times total.

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