Whether you decide to go to the gym or to make your workout at home, weights and barbells are your best choice and do not be afraid to lift heavier weights than what you are accustomed to, because just because you lift the heavy does not mean that you will end up whit bulging man arms.
The reason for that is because your muscles need to feel some pressure to make a change, so grab your weights, go to the gym or find a place at home. To lose back fat fast, combine this workout with a healthy nutrition plan 2-3 times per week. Do each of the back exercises for women for 10-12 reps, and if you’re advanced you can repeat the entire fat burning back workout for 2-3 rounds.
1) Smith Machine Inverse Rows
Set the bar to your waist height. Lie on your back under the bar. Reach up and grip the bar with an underhand grip with both hands. Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest. Hold and squeeze your arm and back muscles.
Lower yourself back to the start position in a controlled motion and then repeat.
2) Bent Over Rows
First, you need to grasp the weights by your sides and then to hinge your upper body down by sticking your butt way back. Then letting your knees bend slightly. Then your back needs to stay flat and your head to be neutral to your spine. And then as you hinge, let your arms hang down in front of you and fingers facing your body and then inhale. And then exhale as you pull your elbows back and wide out to the sides. And you should feel your shoulder blades pinch together as if you’re trying to trap a pen between them. Then inhale again as you lower your arms back down and take your time with both movements. You should feel your upper back work on the way up and on the way down.
3) Plank Rows
Start in a pushup plank position holding a dumbbell in each hand and place your legs wider than hip-width distance apart. With your core tight and glutes engaged, drive your right elbow straight up toward the ceiling to row, lifting the dumbbell up and to the outside of your chest. Return the dumbbell to the ground and repeat the movement on your left side. That is one rep.