Diet & Weight Loss

With These Exercises You Will Burn Back Fat Faster

Many people are struggling with back fat. It can be really frustrating, especially when your clothes are accentuating it even more. You can’t lose weight only on your back, of course, but you can focus your strengthening and toning exercises on that muscle area.

Are you one of those people who want to eliminate back fat? Learn how to get rid of back fat with these 5 effective exercises.

       1. Lat pull-downs:
This exercise engages you’re the shoulder and back muscles , as well as your biceps.


  • Stand in front of a lat pull-down machine, equipped with a wide grip bar. You should start with a light weight (40 pounds). You can always increase pounds later.
  • Now, seize the bar with an overhand (your palms should be away from you) grip that is wider than your shoulders. Sit down at the machine.
  • Your back should be kept in straight position and your eyes facing in front of you. At a slow pace, pull the bar down to your chest. Make sure you are not touching the bar to your chest.
  • Make a pause, then slowly bring the weight back up without letting the weight touch the stack.
  • Do 8-12 repetitions, 2-3 sets.

      2. Pull-ups:
They may actually be harder to perform, because these exercises require to be able to lift your entire body weight.


  • Grip the pull-up bar at a grip that is wider than shoulder width.
  • Begin in a hanging position, keeping your elbows straight.
  • Next, pull yourself up, clearing the bar with your chin on each rep.
  • Breathe when you are at the bottom, rather than at the top.
  • Make sure you keep your chest up and your shoulders back. Also, focus on looking up the entire time. Cross your feet so that you can perform the exercise properly.
  • Do 8-12 repetitions, 2-3 sets.

       3. Bent-over row:

Basically, you are bending over forward at an angle as you pull barbells toward you.


  • Stand with your feet at shoulder width and keep your back at straight position.
  • Bend your knees slightly and pull in your stomach as if you hold a dumbbell in each hand.
  • By keeping your back straight, bend your body forward at a 90-degree angle at the waist.
  • As your arms are hanging forward, slowly squeeze your shoulder blades together and bend your elbows. Hold for a moment, then let your hands to return to the lowered position.
  • Do as many repetitions as you can, 2 sets.

       4. Opposite arm and leg lifts

This exercise is ideal for your back muscles.


  • Lie down on your stomach with your arms straight above your head. Your legs should also be straight and forehead resting on the floor.
  • Slowly, lift your right arm and your left leg off the ground at the same time while keeping your pelvis and chest on the ground.
  • Lower, then repeat with left arm and right leg.

       5. Seated cable rows:

With this fun exercise, you will melt the back fat right away.


  • For this exercise, you’ll need a seated cable row machine. Sit forward on the bench while you take hold of the cable handle. Place your feet on the platform.
  • Then, slide you butt backwards, while extending your legs, but make sure you keep your knees slightly bent.
  • Now, pull the cable handle toward your waist as you straighten your lower back. Pull back your shoulders and push out your chest and slightly arching your back.
  • Return your arms to an extended pose, while stretching your shoulders forward again.
  • Do 8-12 repetitions, 2-3 sets.

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