Get rid of back fat with these effective exercises: standing upper back workout, 14-day home workout, and a 7-minute workout using dumbbells and equipment. These workouts target the back muscles, helping you reduce back fat and achieve a toned appearance.
Incorporate these exercises into your fitness routine to see results and improve your overall posture and strength. You’ll feel confident and comfortable in your own skin.
Credit: www.menshealth.com
Squat Variations
Try this 10-minute standing back fat workout that includes squat variations like the Squat + Walnut Crusher, Superman, Push Backs, and more. These exercises target your upper back and can help you reduce back fat. No equipment needed!
1. Sumo Squats
- Start by standing with your feet slightly wider than shoulder-width apart and toes slightly turned out.
- Keep your chest up and core engaged throughout the exercise.
- Lower your body by pushing your hips back and bending your knees until your thighs are parallel to the floor.
- Make sure your knees are in line with your toes and not extending past them.
- Pause for a moment at the bottom before pushing through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
2. Goblet Squats
- Hold a dumbbell or kettlebell with both hands, keeping it close to your chest.
- Stand with your feet shoulder-width apart or slightly wider.
- Lower your body by pushing your hips back and bending your knees, keeping your chest up and core engaged.
- Go as low as you can while maintaining good form, aiming to have your thighs parallel to the floor.
- Pause for a moment at the bottom before pushing through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
3. Bulgarian Split Squats
- Start by standing a few feet in front of a bench or step.
- Position one foot behind you on the bench, with the top of your foot resting on it.
- Keep your chest up and core engaged throughout the exercise.
- Lower your body by bending your front knee and lowering your back knee towards the floor.
- Make sure your front knee stays in line with your toes and doesn’t extend past them.
- Pause for a moment at the bottom before pushing through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
Remember to perform each exercise with proper form and control. Start with light weights or no weights at all, and gradually increase the intensity as you become comfortable with the movements. Incorporating these squat variations into your back fat workout routine will target the muscles in your back, helping to strengthen and tone that area.
Rowing Exercises
Performing rowing exercises is a great way to target back fat and tone your upper body. Include exercises such as reverse flyes, one-arm dumbbell rows, and seated cable rows to effectively reduce back fat and achieve a more defined back.
1. Bent Over Rows
- Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hip, maintaining a straight back.
- Keep your core engaged and your shoulder blades pulled back and down.
- Pull the dumbbells towards your body, leading with your elbows and squeezing the muscles in your upper back.
- Lower the dumbbells back down with control and repeat for the desired number of reps.
- Aim for 3 sets of 10-12 reps.
2. Inverted Rows
- Find a sturdy bar or use a TRX suspension trainer.
- Position yourself under the bar or the suspension trainer, with your arms fully extended and your body straight.
- Pull your chest towards the bar or suspension trainer, squeezing your shoulder blades together.
- Keep your core engaged and your body straight throughout the movement.
- Slowly lower yourself back down to the starting position and repeat.
- Aim for 3 sets of 10-12 reps.
3. Single Arm Rows
- Start by placing one hand and knee on a bench or stable surface, with your other leg extended straight behind you.
- Hold a dumbbell in your other hand, with your arm hanging straight down.
- Pull the dumbbell towards your body, leading with your elbow and squeezing your shoulder blade.
- Lower the dumbbell back down with control and repeat.
- Switch sides and repeat the movement with your other arm.
- Aim for 3 sets of 10-12 reps per arm.
Remember to always start with a light weight and perform the exercises with proper form to avoid injury. Gradually increase the weight as you get stronger. Incorporate these rowing exercises into your back fat workout routine to target and tone your upper back muscles.
Pushing Movements
Pushing movements are an effective back fat workout that can help you tone and strengthen your upper body. Incorporate exercises like push-ups and shoulder presses to target the muscles in your back and reduce back fat.
1. Push-Ups
- Push-ups are an effective exercise for targeting and toning the muscles in your upper back, including the surrounding areas where back fat tends to accumulate.
- They engage your arms, chest, and core muscles, providing a full-body workout while specifically targeting your back.
- To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your core engaged and your back straight. Push back up to the starting position.
- Aim to include push-ups in your workout routine at least three times a week to see noticeable results in reducing back fat.
2. Shoulder Presses
- Shoulder presses primarily target your deltoid muscles but also engage your upper back muscles, making it a great exercise for toning and sculpting your back.
- You can perform shoulder presses using dumbbells or a barbell. Start by holding the weights at shoulder level with your palms facing forward, then press the weights straight overhead until your arms are fully extended. Lower back down to the starting position.
- Focus on maintaining proper form throughout the exercise by keeping your core engaged and your back straight.
- Aim to incorporate shoulder presses into your back fat workout routine two to three times a week for optimal results.
3. Chest Flyes
- Chest flyes primarily target your chest muscles (pectoralis major and minor), but they also engage your back muscles, helping to strengthen and tone the upper back.
- To perform chest flyes, lie on a flat bench or the floor with a dumbbell in each hand. Extend your arms straight above your chest, palms facing each other. Lower your arms out to the sides, maintaining a slight bend in your elbows, until you feel a stretch in your chest and back. Bring the weights back up to the starting position.
- Keep your core engaged and your back flat on the bench or floor throughout the exercise.
- Include chest flyes in your back fat workout routine once or twice a week to target your upper back and help reduce back fat.
FAQs For Back Fat Workout
What Exercise Gets Rid Of Back Fat?
To get rid of back fat, you can try exercises like reverse flyes, one-arm dumbbell rows, renegade rows, and arm circles.
How Can I Slim My Back Fat Fast?
To slim back fat fast, try these effective exercises: reverse fly, one-arm dumbbell row, alternating renegade row, and arm circles.
What Triggers Back Fat?
Back fat can be triggered by factors like poor diet, lack of exercise, hormonal changes, and genetics.
What Exercise Gets Rid Of Back Fat?
To get rid of back fat, try exercises like reverse flyes, one-arm dumbbell rows, alternating renegade rows, arm circles, side lateral raises, and hammer curls. These exercises target the muscles in your back to help you reduce back fat and build a stronger, leaner physique.
Conclusion
To effectively get rid of back fat, incorporating a well-rounded workout routine is essential. Exercises such as reverse flyes, one-arm dumbbell rows, alternating renegade rows, arm circles, side lateral raises, and hammer curls can specifically target the back muscles and help reduce back fat.
In addition to these exercises, utilizing equipment like pull-ups, pull-downs, seated cable rows, and mountain climbers can further enhance the effectiveness of your workout routine. These exercises engage multiple muscle groups and promote overall fat burning. Remember, consistency is key when it comes to achieving your fitness goals.
Aim to schedule regular workouts and gradually increase the intensity as your strength and endurance improve. Combine these exercises with a balanced diet and overall healthy lifestyle for optimal results. By staying committed to a regular exercise routine, you can work toward reducing back fat and achieving a toned and lean back.
So start incorporating these exercises into your workout routine and say goodbye to back fat.
