One Move for Zero Love Handles

One Move for Zero Love Handles

Love handles.  Muffin tops.  Such endearing terms for something so many of us despise and don’t find appetizing!

It can be one of the last places the inches drop off for many of us!  Yours truly included.  I have, to be honest, most of my pants these days don’t have buttons, but it’s good to know that the ones that do usually fit.  Usually.

Anyhoo, there’s one move that gives proven results when it comes to shrinking the muffin top/love handle area (das obliques), and it’s probably not the exercise you think it is!


The Bent Over Dumbbell Row

If you want to tone up and trim down your love handles, them, you should try adding bent–over dumbbell rows using a slightly heavier weight than usual.

For example, if you regularly lift 20 reps using a 10-pound weight, choose a 12 or 15-pound weight and do 15 reps instead.

How does this work?

While you’re performing the DB rows,  and your back and biceps are working hard, it forces your love handles to take over and stabilize your body.  Be sure to watch your form, if you do these correctly, they are very effective!

The reason that the bent over row is such an effective exercise is that it is a compound movement.  Compound movements train the largest muscle areas in the shortest amount of time.  By adding compound movements to your workouts, you can increase multiple muscle group isolation, decreases muscle adaption, and reduces overuse injury.

Pretty sweet, huh?

Add three sets of 15 reps using a slightly heavier weight than you could lift 20 reps with (as indicated in the explanation above) for 3-4 days per week and see the difference, fast!

[Tweet “Hate your “love handles”? Try this one move for zero love handles via @beetsperminute #fitfluential #sweatpink #girlsgonesporty”]I’m linking up with Jill for Fitness Friday.

What’s your favorite compound exercise movement?


Spread the good word!


  1. May 8, 2015 / 10:08 am

    I tend to forget the bent over dumbbell row as a great core exercise and not just awesome for back and legs.

    Have a fabulous Friday Erin!

    • Erin
      May 8, 2015 / 10:11 am

      It’s an amazing exercise, Jill. I use it and recommend it as part of core work all the time. Have a great Fitness Friday too! 🙂

  2. May 8, 2015 / 12:03 pm

    I love this move but didn’t realize bumping up my weight would help that area. Great post! I’ll give it a try!

    • Erin
      May 8, 2015 / 12:24 pm

      That really is the key component (along with form and stabilization, of course) to really zoning in on that section (which is really tough for women!!) Let me know what you think, Julie! Thanks for stopping by! 🙂

  3. May 8, 2015 / 1:24 pm

    I love this move! I sometimes superset it with some reverse flies and I get in a little extra! 😉 It works great with deadlifts too!

    • Erin
      May 8, 2015 / 1:27 pm

      Woot woot for the extras, Elsie! You’re absolutely right! I love supersets they always make me feel like Super Woman! 🙂

  4. May 8, 2015 / 1:58 pm

    I think I do bent over dumbell row every time I pick up Callum screaming off the floor. Then he pulls a move I like to call “The Gingerbread Man” where he stretches his arms and legs out straight so it’s impossible for the parent to hold him; he simply slips down our bodies like a slug, sliming us with his tears and snot as he goes. Trade ya?

    • Erin
      May 8, 2015 / 2:00 pm

      That’s a functional movement lol. I need the tips for when I’ve gotta lift a little one up. As an outsider that sounds pretty cute, I must admit …snot and all lol

  5. May 8, 2015 / 2:11 pm

    Haha, I don’t know who named them probably someones husband because they seem to love the rolls we hate. I also love bent over rows, its a great exercise. I love doing side bends with weights also to target that area.

    • Erin
      May 8, 2015 / 2:15 pm

      Thank goodness they love ’em. 😉 It is such a struggle for women! Side bends are great too — I love the way they feel – it always makes me feel like I’m lengthening out my body! Thanks so much for reading and sharing! Happy #FitnessFriday

    • Erin
      May 8, 2015 / 2:21 pm

      Me too! They always make me feel super strong and like She-ra (omg, I’m old) when I up the weight and lower the reps! LOL

  6. May 8, 2015 / 10:46 pm

    very cool! and I like this move. much more fun than side crunches. 🙂

    • Erin
      May 9, 2015 / 8:52 am

      Yes, Coco, much more fun than side crunches – I couldn’t agree more! 😉

  7. May 9, 2015 / 4:15 am

    I haven’t done this one in a while! Thanks for reminding me about this exercise! 😛

    • Erin
      May 9, 2015 / 8:53 am

      You can do this move between patients lol. You need to bottle and sell your energy and focus! 🙂

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