People often concern themselves with belly and thigh fat, but excess fat on the shoulders and upper back are equally undesirable. Getting rid of shoulder fat requires the same three-part weight-loss program as belly or thigh fat; you must firm the area with strength training, burn excess calories with cardiovascular exercise and eat less to lose weight overall. Combine shoulder exercises and weight-loss strategies to make your shoulders narrower.

Lateral Raise
Lateral raises are the only exercise that isolates the side of the shoulders, which are called the medial deltoids. Other shoulder exercises work the side delts along with the front delts and the triceps, but lateral raises only target the medial delts. To perform a lateral raise, stand holding dumbbells in front of your thighs with your arms bent slightly. Bend forward a short distance and turn your palms to face each other. Next, raise your arms out to your sides until they reach shoulder level. Reverse the motion. Perform two sets of 15 repetitions.

Rows
Rows target the muscles of your shoulders and upper arms. A bilateral row firms up your deltoids and reduces the fat that spills over the sides of women’s bra straps. To perform a bilateral row, stand holding a pair of dumbbells with your arms pointing straight at the floor and your upper body bent over at a 90-degree angle to your legs. Begin with your palms facing your legs. Raise the weights toward your armpits by bending your elbows. Turn your palms inward and keep your arms close to your torso. Reverse the motion. Do two sets of 15 reps.

Cardio
Cardio exercise raises your heart rate and burns calories. Cardio does not specifically target your shoulders, but it does make your body smaller all over. Perform cardio for a minimum of 150 minutes weekly at a moderate intensity, or do half the time exercising at a high intensity. Certain cardio machines — like the elliptical cross-trainer and arm ergometer — engage the side shoulder muscles for additional toning. Elliptical cross-trainers have revolving foot platforms and movable poles. An arm ergometer is a machine with pedal-like arms you sit at and cycle with your hands instead of your feet.

Diet
Changing your diet helps make the sides of your shoulders flatter, as well as your abdomen, thighs and the rest of your body. Combine calorie-burning exercise with eating less food to lose 1 to 2 pounds per week, which is an ideal amount according to MayoClinic.com. Create a deficit of 500 to 1,000 calories per day through exercise and diet to lose the recommended weight. Eat more plant-based foods, select low-fat dairy products, and eat no more than a 3-ounce serving of meat per day to reduce your calories. Ask your doctor for more specific guidelines.