Banish Bra Bulge with these Exercises!

Bra bulge exercises refer to the excess fat that appears around the bra line, typically on the sides and back. To target this area and firm the muscles for a smooth line in bathing suits and under knits, focus on strengthening the muscles in your upper body, particularly the muscles in your back and shoulders.

Use a combination of stretch bands and weights to create both strength and definition. Lift a little heavier in the One-arm row (5-8# or more, for example), and stick with a medium resistance for the band exercises. Do 12 reps of each exercise for 1-2 sets.

Back Bra Bulge Exercises

One-arm lat row with weight
Lat pull-down & reverse fly with band
Seated low row & high row with band
Bow & arrow with band
Side-lying shoulder trio with weight

1) One-arm lat row

Working the major muscle of the back, the latissimus dorsi, is essential for good posture, pelvic stability, and upper body strength.

Stand sideways to the chair in a staggered lunge position with your feet planted, front knee bent directly over your ankle, back leg straight.
Lengthen your spine and hinge forward from the hip to 45 degrees.
Hold one heavy weight in your hand opposite the front leg, hanging directly below the shoulder, palm facing in.
Draw your shoulder blade toward the spine; then bend your elbow, pulling the weight up to your waist, keeping your elbow close to your side.
Release slowly and repeat. Do all reps, then switch sides.

One-arm lat row: Back Bra Bulge Exercises - Video 1

2) Lat pulldown & reverse fly with band

This combination move engages both the lats and the upper back area under your arm.

Stand with your legs parallel, slightly wider than hip width apart, and engage your core.
Holding the band with an overhand grip (palms facing forward), extend your arms overhead and put a little tension in the band.
Inhale, then as you exhale, bend your elbows to lower your arms out to the sides, stretching the band to the top of your chest. Hold for a second, then release, keeping tension in the band, and repeat for all reps.
For the reverse fly (horizontal abduction), hold the band at chest height with your palms down, arms slightly wider than shoulder-width apart.
With elbows rounded, wrists flat, anchor the shoulder blades and put a little tension in the band.
Exhale as you squeeze your shoulder blades together, pulling the band into your chest, keeping your elbows slightly rounded.
Pause briefly, then inhale as you slowly release back to the start position.

Lat pulldown & reverse fly: Back Bra Bulge Exercises – Video 2

3) Seated low row & high row with band

This combination exercise engages the latissimus dorsi and the midback muscles, the rhomboids and mid-trapezius.

The first move, the low row, targets your lats, the broad muscle of the back of your torso that give it a defined “V” shape for a sleeker line in bathing suits and knits.

The second move, the high row, works the muscles of the back of the shoulder and sides of the upper back.

For both exercises, sit in a chair with your legs bent and loop a long band around the arches of your feet. If you have enough length in the band, wrap it around your hands for a better grip. Sit up tall and lean forward from the hip with your back straight.

To begin, put a little tension in the band and anchor your shoulder blades by drawing them in toward the spine.
Low row - with your palms facing in, bend your arms pulling the band tight as you slide your elbows straight back into your sides. Pause, then release and repeat, keeping the band taut for all reps.
High row – turn your palms down and pull the band to shoulder level, bending your elbows to 90 degrees. Think of “making a box” with your arms. As above, pause, then release and repeat, keeping the band taut.

Seated low row & high row: Back Bra Bulge Exercises – Video 3

4) Bow & Arrow with band

The Bow & arrow exercise is a fun way to work the posterior deltoid in the back of the shoulder as well as the muscles along the sides of the upper back.

Stand with legs parallel, slightly wider than hip width apart, abs tight. Hold the band with the palms facing down, arms extended to the front at shoulder level. Keep one arm straight but not stiff to support the working arm.
Bend the elbow of the working arm out to the side at shoulder level, pulling the band taut (just as if you were pulling the strings of a bow to release an arrow) and sliding the shoulder blade in towards the spine.
Release back to the starting position, keeping tension in the band, and repeat for all reps before changing sides.

Bow & arrow: Back Bra Bulge Exercises – Video 4

5) Side-lying shoulder trio with weight

It can be tricky to work the shoulders without causing neck tension. This trio of exercises targets the medial and posterior deltoid, and the rotator cuff, in an easy sequence.

All exercises are performed in a side-lying position to minimize stress to the neck and upper back. Lie on your side with hips stacked, shoulder to the ceiling, both knees bent at 45 degrees forward of the body. Rest your head on a small pillow or folded towel.

In each exercise, before you begin moving, brace your shoulder blade by drawing it in. Do 10-15 reps for each of the three exercises, then turn over and repeat the whole sequence with the other arm.

1) Lateral raise

Hold a free weight at your hip with your palm down, elbow straight.
Exhale as you lift the weight to shoulder height, with your arm straight by not stiff.
Pause briefly, then inhale as you lower your arm to the start position.

2) Reverse fly

Hold the free weight in front of your body at shoulder level, palm down, elbow straight.
Exhale as you lift the weight to the midline of your body above your shoulder, palm facing forward.
Pause, then inhale as you lower your arm to the start position.

3) External rotation

Bend your arm so there is a right angle at the elbow and “pin” it to your side.
Hold the weight with your palm down.
Exhale as you rotate the weight to the ceiling.
Pause, then inhale as you return to the start position.

Side-lying Shoulder Trio: Back Bra Bulge Exercises - video 5

To jump right to the videos, check out the YouTube playlist here.

For other variations on exercises for your arms and upper body, as well as your legs, lower body, and core, please check out Strength Training Exercises for Women by Joan Pagano.