Many individuals struggle with the dreaded bra bulge, which can make wearing certain outfits uncomfortable and affect their confidence. However, with targeted exercises and a consistent workout routine, you can eliminate bra bulge and tone your back muscles for a sculpted and confident upper body.
In this article, we will explore non-generic exercises that specifically target the back muscles, helping you achieve a toned and defined back.
DUMBBELL FRONT RAISES
- Stand up and separate your legs.
- Take two dumbbells and slowly raise both arms frontally, trying to bring them parallel to the ground.
- Return to the starting position and then repeat the process.
DUMBBELL ROW (INCLINE)
- Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
- keep your spine neutral and do not bend your lower back. The hands should be straight under the shoulders.
- Now bend your elbows back while raising your arms to the sides of your chest (shoulder blades should be pulling towards each other).
- Slowly lower the weights with a controlled movement and feel the tension in your triceps.
DUMBBELL LATERAL RAISE
- Stand up and separate your legs.
- Take two dumbbells and slowly separate your arms to the sides, trying to bring them parallel to the ground.
- Return to the starting position and then repeat the process.
ARM OVERHEAD PRESS
- Stand with your feet shoulder-width apart.
- Grab the dumbbells with your palms facing up.
- Raise both arms first to shoulder height and then up, above your head.
- Lower your arms carefully to the starting position.
DUMBBELL CUT
- Stand with your feet hip-width apart with the weight on your left leg.
- First, start by holding the dumbbell with both hands next to your left shoulder, and then rotate to make a cutting movement towards your right hip.
- Next, let your feet and knees pivot with the twist and lift the weight back toward your left shoulder and repeat for 20 reps.
INCLINE DUMBBELL BENCH PRESS
- Start by lying on an inclined bench with a dumbbell in each hand. Hold them above you with your arms fully extended.
- Pull your shoulder blades back and down on the bench as you lower the weights toward your chest.
- Do a good chest stretch at the bottom, then press the weights back to the starting position, squeezing your upper pecs and triceps at the top.
