Exercises to Get Rid of Back Fat

Worried about your back fat?  You may not be able to see it, but you can often feel it when lying on your back! If you want to get rid of back fat, try the exercises below:


The #1 most effective exercise to get rid of back fat is pull-ups. Not only are they brilliant for your shoulders, arms, and upper back, but they’re one of the most effective strength training moves of all. Don’t worry if you can’t do a lot of them just yet, but place a chair beneath your feet so you can do assisted pull-ups. The more you do, the stronger you will become and the more back fat you will burn!

Renegade Row

This movement works out both your core and your upper back, and it’s an excellent upper body exercise. Basically you assume the plank position, gripping dumbbells in either hand. Shifting your weight to one hand, you pull the dumbbell to your chest in a rowing motion. It’s guaranteed to work your lower and upper back, and will help to get rid of back fat in no time!

Dumbbell Rows

This is an easy exercise that anyone can do to build back muscle, but it’s also effective at getting rid of back fat at the same time. Basically, you grip a dumbbell in your right hand and place your left hand and left knee on a bench. Letting the dumbbell hang down, you pull it up to your chest in a rowing motion. You can use as much or as little weight as you want, but it’s guaranteed to give your back a lot of work!


While this exercise is meant to focus on your chest, don’t think that it won’t give your back a good workout as well! As you lower yourself into the deep push-up position, you work your back muscles as well as your chest. If you spread your hands a bit more, it will help to engage your back muscles and burn the fat that is stored there. Focus on the downward motion (the eccentric phase of the movement), and hold at the bottom for a few seconds before pushing back up.


TYIs are an odd exercise, but they work your back and upper body VERY effectively. Lie on your stomach on the floor, gripping dumbbells in both hands. Lift your chest and move your arms out to a “T” position, then go back to the floor. Lift your chest again and move your arms into a “Y” position, then back to the floor. Lift one last time and move your arms into the “I” position, then back to the floor. Holding your arms extended outward will be brilliant for your rear delts, which are an important muscle for a fit back!


If you want to work your back and get some great cardio at the same time, nothing beats the rowing machine! Not only is it brilliant for your heart and lungs, but the rowing motion (pulling towards your chest) gives your back and biceps a good workout. It will double the effectiveness of your cardio and give your entire body a good shredding.

Jumping Rope

Hard to believe that a simple cardio workout could be good for your back fat, but the truth is that your back and shoulder muscles do a lot of the work for this movement. Your back and shoulders are engaged in order to keep your arms in position and your wrists twirling, and your core is engaged to keep your body upright as you jump. Do this exercise for your cardio, and you’ll melt away the back fat in no time.

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