10 Back Workouts That Get Rid Of Back Fat

10 Back Workouts That Get Rid Of Back Fat

When you’re trying to lose weight, it can be an all-encompassing experience. Whether you’ve collected weight in your tummy area or in your back.

It’s important to know that you can’t lose weight in just one spot. You just have to put in the work, and the fat will evenly melt away.

It’s fair to say that certain areas collect more fat than others. When you have back fat, that’s one of the few types of fat you can’t suck in. It’s very hard to camouflage it.

However, there are plenty of ways to get rid of it. Consider the following ten workouts you can implement in order to shed back fat.

1. Shoulder Presses

Shoulder Presses

As you become intentional about building up your shoulder and back muscles, you’ll experience the beauty of defined muscles. Shoulder presses are great to do with dumbbells. If you’re a beginner with weights, start by using five-pound weights.

Then, as you get stronger, you can increase the weight with time. Hold the dumbbells up to your ears as your starting point. Then, stretch to lift the dumbbells until your arms have reached their full length. Then, repeat that motion for a few more reps at a time. Do this two to three times a week in order to see a change.

2. Planks

planks exercise

When many people think about planks, they think about developing abs and strong arms. However, planks are excellent for developing back muscles and shedding back fat.

Planks make the core stronger, they also tighten and tone the back as well. When you’re first getting started, use your own body weight to challenge yourself in the position for as long as you can.

As you’re able to increase the time you can hold the position, challenge yourself by adding weights. Instead of putting your hands directly on the floor for the plank, place two dumbbells where you’d put your hands and lean on the dumbbells. This increases the challenge because you don’t want the dumbbells to slip away.

3. High Intensity Interval Training

interval training with treadmill

Interval training involves short, brisk bursts of intense movements. Think of deer. You’ll see them run really fast and then, they’ll slow down rather quickly. Use this strategy on the treadmill. Turn the treadmill up to a sprint.

Sprint for 30 seconds. Then, slow down to a light jog for a minute. Go back and forth with this method for twenty minutes.

You’ll gain a full body workout that will melt the fat and force the body to adjust. This is especially beneficial for those who don’t have a lot of time to spend in the gym.

4. Rowing

rowing exercise

If you go to the local gym and find a rowing machine, you’re in luck. This machine is perfect for working the back muscles. As you row back and forth, your back gets a chance to do a lot of the work.

If you’re using a water rowing machine, you’ll get the challenge of moving the water that’s inside of the rower. It can simultaneously serve as a very relaxing and cathartic workout after a long day.

To maximize your efforts, make sure that you maintain an upright position. Your posture matters in this effort because you don’t want to pull a muscle or ruin your posture.

5. Bent-Over Rows

Bent-Over Rows

Bent-over rows are the equivalent of being on a rowing machine except you’re staying still. Stand in place with dumbbells in each hand. Your arms will do the same motion you’d do if you were pulling the handles on a rowing machine.

As you row with the dumbbells, lean forward so that your upper body is at a 45-degree angle. Make sure you maintain good posture so that you don’t put too much strain on your neck or any other part of your body.

If it feels like you’re straining your neck to do the exercise, you’re probably doing it wrong. As your back gets stronger, you can increase the amount of weight you use for each dumbbell.

6. Swimming

swimming exercise

Swimming is one of the most effective ways to get a full body workout that combines the power of cardiovascular exercise and weight-training.

Begin a practice of doing a few laps every day. Once you’ve completed a certain number of laps on a consistent basis, time yourself. Work on improving your time.

As you work on improving your swimming technique, you’ll be able to lose back fat over time. Swimming is excellent for burning a ton of calories as well. It’s also helpful for those who have weak joints or want to decrease their chances of physical injury.

7. Lat Pull-Down

Lat Pull-Down

The pull-down machine is an excellent option at the gym. It involves sitting down and pulling a designated amount of weight. You can choose to pull it in front of your body and place more emphasis on your chest.

You can also opt to pull it behind your body to place more emphasis on targeting your back muscles. It’s one of the classic machines any person can use at the gym to target their back muscles.

When you take time to lift weights and increase them over time, you’ll burn a lot of calories. Truthfully, you’ll continue to burn calories after the workout is over. It’s a great machine to use twice a week in order to see a change and melt back fat.

8. Lower Back Extensions

Lower back extensions might sound complicated, but it’s a great workout that doesn’t require any equipment. In fact, you can do it within the comfort of your own home.

However, you’ll want to make sure you’re doing it on a comfortable surface like a mat or a carpeted floor. Lie down on your stomach. Then, take your hands and place them behind your head as if you were leaning back to relax.

Then, you’ll want to lift both your head and your legs up at the same time. Once you lift them in the air, hold that position for a few seconds. This exercise is excellent for targeting the lower back fat. Think about whenever you’re wearing jeans and there’s a bit of spillage over the jeans.

Lower back extensions help to tone that area well. Since it’s just using your body weight, you can do this exercise every morning before you start your day.

9. Yoga

yoga exercise

Tons of people might consider yoga a relaxing exercise that doesn’t do much but stretch the body. Truthfully, there are tons of physical benefits of yoga.

When you’re working on decreasing the back fat, toning is essential. Many of the moves within yoga allow you to tone the developing muscles you’re gaining in the gym. It’s also important to note that stress plays a major role in weight gain and weight loss.

Even if you’re working out and watching your calories, it can be hard to lose weight if your body is releasing a lot of cortisol. The cortisol is released when you’re stressing over issues. This is why it’s wise to find ways like yoga to destress and channel that energy into positive fuel to get you closer to your overall goal.

10. Boxing

woman boxing exercise

Boxing is an excellent workout to consider when you’re looking to make sure you melt the fat off of your body. This workout is amazing because it counts as an awesome cardiovascular workout. At the same time, it also has a major strength training component involved.

See also some of the videos exercises to get rid of back fat:


As you work on developing your ability to lose back fat, don’t get discouraged if it doesn’t melt off at once. Weight loss takes time. However, be consistent.

It’s also important to remember that if you don’t align your diet to match your weight loss goals, you will struggle to lose weight. This is why it’s incredibly important to drink lots of water. Watch the number of calories you take in each day. Decrease the number of carbs and sweets you consume.

Furthermore, you’ll want to stay committed to the journey even though it’ll prove to be challenging. Don’t give up. Take your measurements before you begin to track your progress. You’ll be amazed by what you can do in a matter of months.

10 Back Workouts That Get Rid Of Back Fat

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