10 Best Exercises for Back Fat (From a Personal Trainer)

Yes, exercise for stubborn back fat can reduce body fat.

It's a myth that you can spot on just one part of your body to reduce weight.

But, the good news is, doing back exercises together with a variety of workouts like cardio and lifting weights can be an excellent approach to decrease overall fat and shape your back muscles [1].

Getting rid of back fat can be challenging. However, focusing on working the muscles that surround your back may help.

It may depend on whether your goal is for bodybuilding or strictly for weight loss. According to Rich Hashimashi, a NASM-certified personal trainer, the best way to lose back fat if you’re into bodybuilding is doing deadlifts.

When it comes to getting rid of back fat and overall body fat, he says that deadlifts combined with the right nutrition program are hard to beat.

Also, shedding fat depends on several factors. Understanding what causes them might cut the deal.

Natural factors like age, genetics, and hormonal issues cause fat retention [2]. We might not be able to work this out entirely.

But there are factors like inactivity, poor diet, and lifestyle, and other chronic diseases and medical treatments that, if appropriately managed, can help you deal with the stubborn fat in your back more simply.

The lat pulldown is a powerful workout that targets the latissimus dorsi or the "lats" of the back muscles. It also exercises the lower trapezius muscles and rhomboid muscles to promote good posture and spinal stability.

Steps To Get It Done

Start by grabbing the bar with a wide overhand grip, and slowly pull the bar down as you sit. Secure your feet and legs in the lower and top pads.

Make sure you feel pressure on top of your legs with feet stable in the ground.

An upright row is a proven exercise that works on your shoulders and upper back. It conditions the upper body while building muscle mass and strength.

Pulling weights towards you enables you to target the backside muscles of your body.

Steps To Get It Done

Stand with feet shoulder-width apart. Hold the dumbbell in each hand, in front of your body. Keep palms facing your body.

The reverse fly is an excellent back workout targeting the rhomboids, lats, trapezius, or "traps" in your back. It is a perfect routine to strengthen your shoulders and upper back to improve posture and balance.

Steps To Get It Done

Here's how to do a reverse fly, according to Cathy Dean, founder of Avocadu and expert on low carb diets:

Position by standing with your feet shoulder-distance apart, legs slightly bent.

Hold a dumbbell in each hand. Next, lean your upper body forward, and let your arms hang straight forward.

Start by raising your arms to the sides until they are parallel to the ground. Let the weights hang towards the floor, palms facing each other. Keep your abs tight, back straight, knees slightly bent.

Then, lower them back to the starting position.

Repeat

Pull up is an upper body exercise that primarily works on your lats. It also engages the lower traps in your back to improve body strength.

Steps To Get It Done

Start by dangling on a pull-up bar with your palms facing forward, with your entire body extended. Pull your body up and stop until the bar is over your chin.

Then, lower yourself down slowly and pull back up.

Repeat.

The lateral leg raise is a powerful exercise that works on the hip abductors to strengthen the hips and lower back. It helps support your balance and good posture.

Steps To Get It Done

Stand with your toes pointing forward, feet hip-width apart. Place your hands on your hips. Next, flex your right foot and lift your right leg out to the side.

Shift your weight into your left foot. Then, slowly bring your right leg back down.

Repeat and switch to work your left leg.

The superman exercise is an excellent exercise that works your lower back. It strengthens muscles that support the spine to promote good posture.

Steps To Get It Done

Position by lying flat on your stomach, arms and legs extended, and keeping a neutral spine. Start by raising both your arms and legs off the floor. Hold this position for a few seconds.

Return to the starting position and repeat.

The bridge exercise is a perfect low-impact workout that targets your lower back. It helps to stabilize the back and improves hip mobility.

Steps To Get It Done

Start by lying flat on your back, knees bent to make a 90-degree angle, and feet flat on the ground. Next, lift your buttocks to form a straight line.

Hold the position briefly, then slowly lower your body to the ground.

Repeat.

The Seated Resistance Band Row is a safe exercise for people with lower back problems. It targets the rhomboids and lats and helps define the upper and middle back to promote good posture.

Steps To Get It Done

Position by sitting down on the floor, legs extended forward. Loop your resistance band around your feet, keeping them straight and flexed.

Next, grab on the other end of the band, with arms straight, and pull it towards your ribcage.

T.Y.I. exercise is a fun and creative back exercise that works your upper and lower back muscles. It utilizes hand movements to shape the letters T.Y. and I. and aims to firm and slim your back.

Steps To Get It Done

Position by lying flat on your stomach with your arms bent close to your body. Extend them to your sides so that your body will look like a letter "T."

Raise your chest and hold the position for a few seconds. Next, lower your body and move your arms to form a "Y." Lift your chest and sustain briefly.

Single-Arm Dumbbell Rows is a great exercise that works primarily on your lats. It also engages your rhomboids and traps to strengthen your back and upper body.

Steps To Get It Done

Position by bending over to place your left knee and left hand on a bench and holding the dumbbell with your right hand close to your body.

Next, extend your right arm towards the floor to lower down the weights. Keep your body stable and your back as level as possible.