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9 Best Back Fat Exercises to Strengthen & Tone


Are you ready to tone and firm up your back with my favorite back fat exercises? Back fat, bra bulge…whatever you call it, it can be bothersome. And reducing back fat takes consistent strength training and focus. If there is one thing I will tell you, it’s that you need to clean up your diet and start a regular routine of working your back and core muscles. 

So I’m giving you my favorite exercises that focus on strengthening your back. Preform these exercises first thing in the morning, on your lunch break, on-the-go, or as an addition to another workout. Consistency is the key when it comes to seeing results from strength training!

If you want to know more about why we get back fat in older age and what causes it, ready my tips on “How To Get Rid Of Back Fat Permanently.”

Add these back fat exercises to your weekly routine to tone and tighten back muscles!

Back Fat Exercise Workout Instructions:

Do 15 repetitions of each exercise, two sets each. Try to stay consistent and repeat this three times a week.
For the exercises that require dumbbells, use heavy enough dumbbells so that you feel muscle fatigue by 15 reps. If it’s too easy, go up in weight. You don’t have to be afraid of becoming bulky. Instead you will look and feel strong.

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The overhead pull is a great upper body exercise that uses dumbbells to strengthen your upper back muscles and shoulders. Plus, it helps with core strength and stability!

How to Perform Overhead Pulls:

Lie on back with knees bent and feet on the floor. Arms are extended above chest to start. Engage your abdominals.
Lower dumbbells past your head keeping arms mostly straight with elbows slightly bent. Keeping abdominals tight raise dumbbells back to start. Low back should stay firm against the floor throughout.

The renegade row is one of the most effective compound exercises that works your back and bicep muscles while incorporating your core as well.

How to Perform Renegade Rows:

Begin in a full plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes. Make your feet a little wider for a more stable base and keep your body straight from head to heels. Think long spine, butt down, and abs engaged.
Pull the right dumbbell up toward the right hip keeping the dumbbell close to your side, elbow driving back. Resist rotating your shoulders and hips. Use your core strength and keep them facing the floor as best as you can.
Slowly return it to the floor and repeat with the left dumbbell.

The reverse grip double arm row is an excellent back fat move for strengthening your back, core, and arms. Plus, it can be done by just about anyone!

How to Perform Reverse Grip Double Arm Rows:

Start with legs together and sit back into a slight squat engaging abdominals. Arms are in front of the body holding dumbbells at hip height with palms facing the ceiling.
Draw elbows back past hips gently hugging the side body so you feel lats and triceps engage and return forward with control.

The single arm row back fat exercise uses dumbbells to strengthen your upper back and shoulders, and you can do it anywhere!

How to Perform a Single Arm Row:

Stand in split stance with your right foot forward and the dumbbell in left arm. Slightly hinge over from your hip flexors keeping your abdominals engaged to protect your low back.
Pull the elbow straight back past your hip (keep arms close to the body- don’t let your elbow wing out.) Engage and squeeze your back muscles then lower the dumbbell back to start position with control. Perform desired of reps and repeat on the other side.

The superman move is one of the top back fat exercises for focusing specifically on the lower back, in addition to helping with your core muscles and stabilization.

How to Perform the Superman:

Lie down on stomach with arms and legs long. Draw abdominals up and away from the mat and pull shoulders down away from ears.
Squeeze abs, back muscles and glutes to lift arms and legs off the mat.  Release to start position with control.

The resistance band row is one of the best back fat exercises for working your upper back muscles located around and between your shoulder blades. Training your upper back muscles also helps with good posture and balance.

How to Perform Resistance Band Rows:

Begin in a seated position on the floor with legs straight out in front of you.
Holding handles, place the center of the band around feet, then wrap each end inside and around each foot one more time to make a loop on each foot.
Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.
Pull the handles back until they are next to your side and elbows are behind you. Slowly release.

The straight arm press back is an effective move for targeting your upper back, rear deltoids, and triceps. The back of the arms can be a challenging spot to target, and this move gets it done!

How to Perform Press Backs:

Start with feet hip distance apart. Engage your abdominals and sit back into a slight squat. Dumbbells start at the sides of the knees.
Keeping the core engaged press the dumbbells past your hips and return with control. Avoid swinging the arms or bending the elbows.

The swimmers exercise strengthens your lower back and core muscles while teaching your body to stabilize.

How to Perform the Swimming Exercise Move:

Lie on your stomach with the legs and arms extended. Engage your abdominals so you feel your transverse abdominis contract.
Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows) like you’re swimming.

A full plank is one of my favorite back fat exercises, and full body move, that strengthens your lower back, core, arms, shoulders, and chest muscles. Talk about a powerhouse!

How to Perform a Full Plank:

Begin kneeling on all fours with hand directly under shoulders and toes on the mat.
Tighten abdominals and raise your body up off the floor, lengthening legs behind you. Hold entire body tight for desired amount of time and breathe.

Remember, like with all strength training, getting rid of stubborn back fat takes consistency. There is no quick fix when it comes to reducing body fat, but the good news is: if you put your mind to it, do the back fat exercises and eat clean, you’ll notice a smoother look in your t-shirts and tanks! 

How to Get Rid of Back Fat Permanently (From a Personal Trainer)

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