How to Banish Bra Bulge with a Targeted Back and Shoulder Routine

Many of us know that feeling: you put on your favorite bra or tank top, turn to the side, and notice a bit of extra “bulge” around the straps. And that persistent pocket of back fat that makes you feel less confident in your clothes. The truth is, we all carry weight differently, and a little bra bulge is perfectly normal. But if you’re looking to tone that area and feel more comfortable in your body, the best place to start is by strengthening your upper back, shoulders, and surrounding muscles. This improves your posture, sculpts a stronger shape, and helps your bra fit more smoothly.

When we talk about “bra bulge,” we’re usually referring to extra fat and loose skin around the back and sides of the torso. While you can’t directly spot-reduce fat from a single area, you can build and strengthen the muscles underneath to create a firmer, smoother silhouette. Stronger back and shoulder muscles also improve posture, which helps your bra and clothing fit better. Plus, a robust upper back can reduce tension in your neck and shoulders – which is an added bonus.

Try the following exercises as a circuit, moving from one to the next with minimal rest. Once you complete all five exercises, rest for a minute or two and then repeat the entire sequence two to three times total. Over time, as you get stronger, you can adjust the number of reps or add more weight to challenge yourself further.

• Pull-Ups – 10 reps
• Bent-Over Dumbbell Rows – 10 reps
• Inverted Rows – 10 reps
• Pilates Overhead Press – 10 reps
• Arm Slides – 10 reps

Pull-ups target your lats, the large muscles running down the sides of your back, as well as your upper back, shoulders, and arms. They’re fantastic for overall upper-body strength and help create a defined “V” shape, making your waist and back appear tighter.

• Find a sturdy pull-up bar (often found at a gym or can be installed at home).
• Grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
• Begin from a dead hang with straight arms.
• Pull your body upward by drawing your elbows down and toward your ribs, aiming to get your chin above the bar.
• Lower yourself back down with control until your arms are straight again.

No worries - most of us can’t do them right away! Start with an assisted pull-up machine, resistance bands for support, or use a box to step up so you can hold yourself at the top and slowly lower down. Over time, as you build strength, you’ll be able to do more pull-ups unassisted.

Rows help strengthen the middle of your back, targeting the rhomboids and mid-traps - key areas for reducing that bra bulge. They also involve your lats and arms.

• Hold a dumbbell in each hand, palms facing your body. Choose a weight that’s challenging but still allows you to maintain proper form.
• Stand with your feet shoulder-width apart, knees slightly bent. Hinge forward at the hips, keeping your back straight and chest lifted. Your torso should be almost parallel to the floor.
• With your arms hanging straight down, pull the dumbbells up toward your ribs, keeping your elbows close to your body.
• Squeeze your shoulder blades together at the top of the movement.
• Lower the weights back down with control, maintaining a neutral spine throughout.

Inverted rows are a bodyweight alternative to bent-over rows and pull-ups. They target many of the same muscles (your back, shoulders, and arms) but are generally easier to scale and perfect for beginners or those working on pull-up strength.

• Find a bar or a sturdy horizontal beam about waist-high. A Smith machine at the gym works well, or even a table at home if it’s secure enough.
• Lie under the bar and grab it with an overhand grip, hands slightly wider than shoulder-width.
• Keep your body straight, legs extended, and feet on the ground. You’re essentially in a reverse plank position, with your body angled under the bar.
• Pull your chest up toward the bar, leading with your chest rather than your chin.
• Lower back down with control.

To make it harder, lower the bar or position your feet on an elevated surface. To make it easier, raise the bar or bend your knees to reduce the amount of weight you’re pulling.

The Pilates overhead press emphasizes shoulder stability, upper back posture, and core engagement. This helps improve shoulder alignment, making your back look smoother and more defined under your bra straps.

• Sit on a yoga mat or on a bench with a straight spine. You can do this with light dumbbells or even resistance bands anchored under your thighs.
• Start with your arms bent at shoulder height, elbows pointing out to the sides, and dumbbells at ear level.
• Press the weights slowly upward until your arms are fully extended overhead, being mindful of your posture. Try not to arch your lower back as you press.
• Lower the weights back down to the starting position with control

Keep your shoulders away from your ears as you press up and down. Imagine lengthening through the crown of your head and maintaining a stable, upright posture.

Arm slides help strengthen the smaller muscles between your shoulder blades, as well as promote good posture. They’re a subtle but effective way to tackle bra bulge and improve the shape of your upper back.

• Stand with your back against a wall.
• Bend your elbows so that your arms form a “W” shape against the wall, with your forearms and hands also touching the surface if possible.
• Slowly slide your arms up the wall, going as high as you can while maintaining contact with your shoulder blades and arms.
• Then slide back down to the “W” position.
• Keep your core engaged and do not let your lower back arch away from the wall.

It’s common to feel a stretch in tight shoulders and chest muscles. Over time, as your mobility improves, you’ll be able to slide your arms higher and keep better contact with the wall.

Start with a few minutes of light cardio (like jumping jacks or a brisk walk) and some gentle dynamic stretches for your shoulders and arms. This helps prevent injury and ensures you get the most out of each exercise.

Do your 10 pull-ups, then move straight into 10 bent-over rows, 10 inverted rows, 10 Pilates overhead presses, and finish with 10 arm slides. Rest for 1-2 minutes and repeat for 2-3 rounds.

Aim to do this routine 2-3 times per week. Over time, as you get stronger, increase your reps or add more weight to the rows and overhead presses. The goal is to keep challenging yourself as your strength and endurance improve.

Remember that balanced fitness includes cardio, overall strength training, a healthy diet, and adequate rest. This routine focuses on the upper back and shoulders, but don’t neglect other parts of your body. Working everything in harmony helps support long-term results and overall health.

Tackling bra bulge isn’t about chasing perfection, it’s about feeling strong, confident, and comfortable in your own skin. By adding these moves to your weekly routine, you’ll build a stronger, more toned upper back that not only looks great but also supports better posture and less shoulder tension. Stay patient, be consistent, and give your body the time it needs to adapt. Over the coming weeks and months, you’ll be surprised at how much progress you can make - and how great you’ll feel slipping into that favorite bra or tank top.