8 AMAZING EXERCISES TO GET RID OF BACK FAT

| October 27, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Back fat can be a source of frustration for many individuals striving for a lean and sculpted physique. While spot reduction is not possible, incorporating targeted exercises into your fitness routine can help strengthen and tone the muscles in your upper back, ultimately reducing the appearance of back fat.

In this article, we will explore eight amazing exercises that specifically target the back muscles, helping you achieve a strong and toned upper body. Say goodbye to back fat and hello to a confident, sculpted back!

Inverted row

  • Lie face up under a fixed horizontal bar placed an arm’s length away from you.
  • Hold the bar with a wide overhand grip.
  • Keeping your body straight, raise it toward the bar.
  • Return until your arms are extended and your shoulders are stretched forward.
  • Repeat.

Cable training

  • Sit on a cable machine with your back straight, feet firmly on the pads, and knees slightly bent.
  • Pull the cable attachment toward your waist while keeping your lower back straight.
  • Pull your shoulders back and push your chest forward during the contraction.
  • Return until your arms are extended, your shoulders are stretched forward, and your lower back is bent forward. Repeat.

Pull- ups

  • Reach out and grab the bar with a wide overhand grip.
  • Pull your body up until your neck reaches your hands.
  • Lower your body until your arms and shoulders are fully extended.
  • Repeat.

Pull-Downs

  • Place your palms flat on the bar and pull it down to shoulder level.
  • Keeping your elbows slightly bent and wrists locked, pull the bar down toward your body in an arcing motion.
  • The bar should touch or get close to your thighs. Slowly allow the bar to return to the starting position.
  • Keep your back straight.
  • Repeat.

Dumbbell Lateral Raise

  • Holding a dumbbell in each hand, Bend your elbows a little, raise your arms to shoulder height so that they are parallel to the floor.
  • Do the movement feeling the stretch in your back. Pause.
  • Return to the starting position.
  • Repeat.

Double Arm Upright Row

  • Stand with your feet one foot apart, holding some weights (or a dumbbell in each hand).
  • Extend your arms straight down, placing each dumbbell in the center of your thighs.
  • Extend your elbows outward.
  • Keeping the dumbbells close to your body, raise the chin level of the dumbbells, while flexing the traps as you do so.
  • Return to the starting position.
  • Repeat.

Push-ups

  • Get on all fours and place your hands on the floor so that they are slightly wider than your shoulders, but in line with them.
  • Raise your knees and straighten your legs, resting on your toes.
  • The body should form a straight line from the ankles to the head.
  • Keep your abs engaged throughout the exercise.
  • Lower your body until your chest almost touches the floor.
  • Pause, then push yourself back to the starting position as quickly as possible.
  • Once your arms are straight again, reach around your upper back and push it toward the ceiling.
  • Pause for a count and then do another pushup.
  • Repeat.

Cobra Pose

  • Lie face down, with the tops of your feet flat on the floor and your toes extended.
  • Place your palms on either side of your chest.
  • As you inhale, lift your upper body, keeping your stomach and hips on the floor.
  • As you come up, make sure your elbows are bent and facing the wall behind you and your shoulders are facing away from your ears.
  • Once you are in position, keep your elbows straight.
  • As you exhale, lower yourself.
  • Repeat.