Carrying excess fat in your back and arms can cause health concerns for many. Sorting out this issue is important, not just for how you look, but also for your general health and ability to move around easily. If you are on a weight loss journey and looking for exercises to help you target these areas, worry not. We have found seven exercises to help you develop and tone your back and bicep muscles. The routine was shared on Instagram by Meredith Hutson, who shed 120 lbs (approximately 54 kg) naturally. Check out the exercise that helped her transform her body.

Back and bicep workouts to try

In the video, Meredith suggested exercises like the Smith machine or barbell mid-grip rows, outer curl into Zottman curl, cable rear delt fly, straight arm pulldowns, reverse seated rows, cable hammer curls, and cable lat pulldowns. She also demonstrated how to do each exercise in the clip and showcased modifications she added to make the routine effective.

The fitness influencer also had an inspiring message for those trying to lose weight or tone their muscles. She said, “Nobody saw my potential the way that I did…” Check out the exercises.

According to Meredith's video, each exercise targets different areas in your back and biceps. Talking about the Smith machine or barbell mid-grip rows, she said that the exercise targets your ‘middle back for a balanced development’. For the Zottman curl, she modified the exercise by adding an outer curl, which helped her target the long head of her biceps and forearms.

While the cable rear delt fly exercise (a personal favourite of the fitness coach) targets the real delts, upper back muscles, traps and rhomboid, the straight arm pulldown helps work out the rhomboid and ‘big muscles’ on the back, thus helping create the V shape.

As per Meredith, the reverse seated rows also target the rhomboid along with the traps, biceps, rear delts, and the ‘main muscle in our backs that helps us in doing pulling movements’. Lastly, the cable hammer curls work the entire upper arms ‘focusing on the front of the arms and the outside of the forearm’, while the cable lat pulldowns target ‘lats, rhomboid, traps, and biceps’.

Read Also: Navjot Singh Sidhu shares wife's strict diet which helped her beat stage 4 cancer: ‘Started day with lemon water’