Your Cart is Empty

Bring Your S*xy Back: 6 Exercises That Zap Back Fat!

January 07, 2016 3 min read

Back fat is totally annoying for anyone who loves to rock sports bras, bandeaus or tight-fitting clothes in general. Surprisingly, back fat is hardly ever on our priority list when we hit the gym. Probably, because we don't know any effective, easy-to-do moves. Well, here are 6 exercises that blast away fat for good! How It Works: 3 or 4 days per week, do 1 set of each exercise back to back, with little or no rest in between. Rest 1 to 2 minutes after the final exercise, and repeat the circuit 2 more times for a total of 3 times. Gear: A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar.

#1 T-Raises

Reps: 15 Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart, bending knees. Bring weights together and turn palms forward. Keep your arms straight, lift weights up to shoulder height then lower back down. Engage core and glutes.

#2 Single-Arm Dumbbell

Reps: 10 per side Grab a 15- to 25-pound dumbbell in one hand and stand with feet hip-width apart, knees bent and hips shifted back. Lower torso until nearly parallel with the ground and, for balance, place right hand on a wall in front of you. Draw the weight towards your chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down. Engage your core.

#3 Delt Raise

Reps: 10 Grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees bent. Shift hips back and lower torso until nearly parallel with the ground. With palms facing each other, bend elbows and lift weights up to shoulder height. Focus on using your back to raise the weights. Gently lower back down. Engage glutes and core. [bctt tweet="Bring Your S*xy Back: 6 Exercises That Zap Back Fat!"]

#4 Assisted Pull-Ups

Reps: 8 Loop a band on top of a pull-up bar and hold onto the bar with hands wider than shoulder-width, palms facing each other. Place one foot inside the band and hang at arm's length. Return to this dead hang position each time you lower back down. Pull body up in one straight line, bringing head above hands. Squeeze shoulder blades together and pull upper arms down with force. Lower to dead hang and repeat motion without swinging.

#5 Lateral Arm Raise Plank

Reps: 10 per side Come into a straight-arm plank with hands below and in line with shoulders and feet wider than hip-width apart. Keep hips still and lift one arm up to shoulder height. Return to center, then lift the other arm to shoulder height. Draw belly button up and in to remain centred.

#6 Push-Up Hold

Reps: 5 With hands wider than shoulder-width, come into push-up position. Try to form a straight line from heels to head. Bend elbows and lower body until hovering just inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for another 1 deep breath. Lower back down and hold for 1 deep breath. Come back up to the halfway point and hold for 1 more deep breath. Share your workout tips and tricks with us! If you love this workout, let us know in the comments below! Get over 66 hours of workouts, any time, any place you want them with Sweatflix℠! With new and exclusive content added all the time, you can tone your body from head to toe without ever getting bored! Source: Shape

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 372 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.