Exercises that engage the latissimus dorsi, rhomboids, and rear deltoids can help create more definition and improve posture.
If you’re looking to target what’s often called “bra bulge,” the key is working on the muscles around your upper back, chest, and underarms.
While you can’t spot-reduce fat, building strength in these areas — along with regular cardio — can help tone the muscles and reduce overall body fat.
Complete 3 sets of the following circuit. For each set, do 10 reps of each exercise before moving on to the next. Rest as needed between sets.
One round looks like this:
- 10 pull-ups
- 10 bent-over dumbbell rows
- 10 Superman postures
- 10 seated overhead presses
- 10 arm slides
Repeat this entire circuit three times for a full workout.
A pull-up is one of the most challenging body weight exercises. It works your entire back, specifically your latissimus dorsi muscles, which lie underneath the “bra bulge.”
If you have access to a gym with an :
- Start by hanging from the pull-up bar with your arms straight and hands shoulder-width apart.
- Pull yourself up by bending your elbows and pulling them toward the floor.
- Once your chin passes the bar, lower back down to the start.
You don’t need an assisted pull-up machine to try this variation — any chair, bench, or table will do.
- Lie on your back under a sturdy chair or table, with the seat or edge at chest height.
- Extend your legs and drive your heels into the ground.
- Grip the seat with a hook grip — thumbs under, fingers over the top. Keep your body straight and core engaged, as if you’re a stiff plank.
- Pull your chest up to the underside of the chair, squeezing your shoulder blades and keeping your elbows close to your sides.
- Lower back down with control.
Bent-over rows target your traps, lats, and rhomboids. Grab a set of dumbbells or a suitable alternative, such as unopened flour or sugar, and get started:
- Holding a weight in each hand, hinge at the waist so your upper body is bent at a 45-degree angle toward the ground. Your arms should hang in front of you, perpendicular to the ground.
- Keeping your head and neck neutral, back straight, and stabilizing your core, bend your elbows and lift the dumbbells up toward your sides, keeping your elbows close to your body.
- Pause when the weights reach your waist. Squeeze your back muscles before slowly releasing your arms back down to the starting position.
You can also do this in a lunge position for a more intense workout.
This move targets your lower back, glutes, and hamstrings.
- Lie face down on the ground with your arms extended out in front of you, your head relaxed, and the tops of your feet on the ground.
- To complete the move, raise your legs and arms a few inches off the ground while keeping your gaze toward the floor. Lift only as far as your body feels comfortable.
- Pause for a second or two at the top, then return to the starting position.
A standing overhead press works the core in addition to your upper body, while a seated overhead press focuses on the upper arms and shoulders.
Grab a set of dumbbells or a suitable alternative and start from a seated position:
- With a weight in each hand and your palms facing inward or toward each other, begin with the weights resting at shoulder height.
- Bracing your core, extend your arms, pushing the weights up and away from you.
- Return to the start position and repeat.
Also known as arm slides, this move helps improve shoulder mobility, posture, and upper back strength.
- Stand with your head, upper back, and glutes against a wall.
- Raise your arms and press them into the wall, palms facing out, knuckles touching the wall.
- Bend your elbows to 90 degrees — this is your starting position.
- Slowly slide your arms upward, keeping your back, shoulders, elbows, and wrists in contact with the wall.
- Pause briefly at the top, then slowly slide your arms back down to the starting position.
- Move with control and stay connected to the wall throughout.
Sometimes what looks like “bra bulge” isn’t about muscle or body fat — it could simply be an issue of fit. An ill-fitting bra can create lines or pressure in areas that might not otherwise stand out.
Many people wear the wrong size without realizing it, which can cause digging or bunching in areas around the band and straps.
Consider getting a professional bra fitting or using an up-to-date sizing guide to make sure your bra supports you comfortably without creating unnecessary lines or pressure.
Once you’ve found the right size, keep focusing on a balanced routine that includes strength training, cardio, and supportive nutrition.