8 Exercises to Get Rid of Back Fat

You can't lose weight only on your back, of course, but you can focus your strengthening and toning exercises on that muscle area. We'll show you how!

How to Get Rid of Back Fat
The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. What you can do is focus your strengthening and toning exercises on one muscle area to isolate a trouble spot and really define those muscles—which, when combined with cardio (running, elliptical, whatever form you like best and will actually stick with), will give you the results you want.

OUR HANDY GET RID OF BACK FAT GUIDE

If back fat is one of your biggest body hang-ups, focusing on strengthening that area is key—and yet, it’s often overlooked. “In general, in terms of lifting and weight training, women neglect their lats and their upper back more than any other muscle group,” notes NYC-based fitness expert and celebrity trainer Kira Stokes. “We’re always more concerned with what we immediately see in the mirror, which is the front of the body. Your back is probably the last part of the body that most women really think about.”

But strengthening your back muscles is incredibly important—and not just for aesthetic reasons.

Working these muscles also improves posture. “Your posture doesn’t just stem from your lower back,” Stokes notes. “It’s the upper back and the rounding of your shoulders, too.” And poor posture, aside from making you seem less confident when you walk into a room, can actually create the illusion of back fat, even if you don’t have it. “The minute you start to focus on your back body, your posture is going to improve,” Stokes adds.

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1Pull-Ups

Your No. 1 line of defense against back fat? Pull-ups. “When women hear the word pull-up, I think everybody gets anxiety,” Stokes says, since they seem (and are) hard to do. “But there are so many other ways to mimic the movement of a pull-up.” Plus, there are some other very basic strength training moves you can do, both at home and at the gym, to get a killer back.

Pull-upsPull-ups: Your back is made up of many different muscles, and a pull-up is an all-encompassing exercise that tones and sculpts them all, Stokes says. But they’re hard, so people tend to shy away from them. If you can do a normal pull-up—gripping the bar with your palms facing out—that’s ideal. “That’s going to work more of your lat muscle and back,” says Stokes. A chin-up, where palms are facing you, is an easier option and it’s still going to work your back a bit, but it hits the biceps more, so make chin-ups your second option. Here are a few more ways you can modify a classic pull-up:

  • Negative pull-ups—Stand on something to hoist yourself up into the end pull-up position against the bar. Slowly lower your body down in a controlled movement.
  • Assisted pull-up machine—“Every gym has an assisted pull-up machine and it’s unfortunately usually empty because it looks big and scary,” says Stokes. But it’s a great tool for doing pull-ups if you can’t master them on your own. This video will give you a good idea of how to use one, but ask someone at your gym to show you the proper way to use their specific machine.
  • Inverted row with TRX—This is an amazing exercise for your upper back in between your scapula and your rear delt—basically all of the big back muscles, says Stokes. All you need is a TRX band, which most gyms have. Check out this video for a how-to.

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2Dumbbell Row

Dumbbell row: Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12 and then switch arms.

3Renegade Row

Renegade row: Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Hold a 3-5-pound weight in each hand. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts.

4TYI Exercise

TYI: Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand. Engage your back and lift the chest a little. Then, move arms up and out into a T position, release, move into a Y position, release, and then move them into an I, arms touching out straight above your head. This is a great one for the rear delt, which is an important posture muscle, Stokes notes. Most people are very weak here, so use a super-light weight for this one.

5Push-Ups

Push-ups: This basic move primarily works your chest, but it can actually be a great back exercise, too. Get into a standard push-up position with hands on the ground wider than shoulder-width apart. “When you lower into the contracted position, you’re actually engaging your back,” Stokes notes. So lower yourself slowly and really focus on that downward movement. Hold at the bottom for 3 seconds and push back up, contracting the chest.

6Jumping Rope

Jumping ropeJumping rope: It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.

7Upper Body Cycle

Upper body cycle: You know that upper body bike at the gym that’s empty all the time? “I use that thing like a freakin’ maniac,” says Stokes. “It’s the most unused piece of equipment and it’s amazing for your triceps and your back.” Try 5 minutes on that and you’ll barely make it through. Try biking backward on it for an even stronger back burn.

8Rowing Machine

Rowing machine: There’s a reason rowing is so popular these days: It’s truly an amazing back workout. Which makes sense because it has that basic row movement that perfectly targets your back. Hop on a rowing machine at the gym, or try a rowing workout class like CityRow.

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9Plyometrics and Cardio

To amplify your workout, Stokes recommends doing a plyometric move after each exercise to use the same muscle in a more dynamic fashion. “You want to be dynamic with your upper body as you are for your lower body,” she says. “Kind of like cardio for your back.” After you finish a set of any of the above exercises, do 30 seconds of a medicine ball toss: Bring a 10-pound medicine ball over your head, stretching your back and lat muscles, and then throw it as hard as you can into the ground, contracting your upper back and lats. You’ll be using your back muscles and getting your heart rate up at the same time—the ultimate back fat banisher.

Do 3 sets of these exercises 2-3 times a week. Or just pick two or three of your favorites and focus on them. “Not only will you see [results], but you’ll feel them too,” says Stokes. With a sexy, toned back and better posture, everyone will notice you standing just a little bit taller when you walk into the room.

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  • Monica Anderson

    Thank you for this information. I have seen the same advice time and time again. I see it working, But man the back fat and stomach fat is STUBBORN. It’s going to make you WORK WORK WORK for that progress.

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