How To Lose Back Fat – Exercises That Target Back Fat And A Sample Workout

Back fat is the worst!

If you’re reading this article then you have likely noticed a bit of it on yourself.

It bulges over a tight bra, makes an appearance in your favorite dress, and can have you feeling really self conscious or uncomfortable in your own skin.

How To Lose Back Fat

Luckily there is a solution!

To get rid of back fat the best thing to do is combine cardio conditioning workouts (i.e. anything that raises your heart rate for a period of time) with strength training (muscle stimulating resistance exercises) to tone up the muscles of your back and give you a firmer and more hourglass shaped appearance.

When it comes to losing body fat in any area of your body your nutrition will play a big role in it too. Make sure you’re following these guidelines for How Much Female Athletes Should Eat to make sure you’re not eating more than your body needs. (Fat storage on your back is basically from food that’s been eaten and not used for energy).

Now you may be wondering what sort of Cardio Conditioning work is best for back fat?

Here’s what I recommend: Rowing, Jump Rope or Bodyweight cardio exercises like skaters and burpees. (See descriptions and photos below).

Regardless of which cardio type option you choose, I recommend training in intervals rather than steady state. (Intervals also explained below)

My favorite way to do interval cardio is 40 seconds work with 20 second rest periods for a total of 10 to 15 minutes, but it’s important that you make your cardio workout fit your fitness level and goals.

Since strengthening and toning your muscle is of equal importance when achieving a lean firm back, you should focus on strength training just as much as you do cardio.

For Strength Training, here are some of the best moves that strengthen and tone your back muscles.

First I’ll share options to do with dumbbells, then some variations you can do with just one simple stretch band.

Back Exercises using Dumbbells

1) Dumbbell Bent Rows

Dumbell Bent Rows

  1. Stand with your feet together and hinge at the hips until your upper body is parallel to the ground
  2. Hold the dumbbells with a firm grip and row up towards your rib cage.
  3. Keep your neck in a neutral position and exhale as you pull the weights up towards you and flex your back muscles
  4. Inhale and lower the weights until your arms are all the way straight and repeat for 10 reps.

2) Dumbbell Renegade Rows

Dumbell Renegade Rows

  1. Start in a plank position gripping the dumbbells in each hand.
  2. Keep your core tight as you pull one of the dumbbells up towards your ribs.
  3. Lower that dumbbell back to the ground and switch to the other side.
  4. Alternate sides and do 10 reps total, 5 on each side.

3) Dumbbell Bent Over Rear Flyes

Dumbbell Bent Over Rear Flyes

  1. Stand with your feet close together and hinge at the hips until your upper body is parallel with the ground.
  2. Make sure that your back is flat and arms straight, the dumbbells should be below knee height.
  3. Lift the dumbbells up and out to the sides with elbows slightly bent.
  4. Do not round your back as you lift, make sure to keep a straight spine and keep your neck in its neutral position.
  5. Lower the weights back to the starting position with control and repeat for 10 reps.

 

4) Dumbbell Lying Pullovers

Dumbbell Lying Pullovers

  1. Lay down on your back and place your feet comfortably on the ground.
  2. Hold the dumbbells by the heads and straighten your arms so they are just above your chest.
  3. Reach back over your head, towards the ground, while keeping your arms as straight as possible. You should feel a stretch in your arms and back.
  4. Engage your back muscles as you lift the dumbbells back up to the starting position.
  5. Exhale with each lift and inhale as you lower.
  6. Repeat for 10 reps.

Back Exercises Using Stretch Bands

1) Stretch Band Single Arm Bent Rows

Stretch Band Single Arm Bent Rows

  1. Step on the stretch band with one foot and grab onto it with your opposite hand.
  2. Row towards your rib cage flexing your back muscles.
  3. Slowly return to the starting position and repeat for 10 reps

2) Stretch Band Double Arm Pull Downs

Stretch Band Double Arm Pull Downs

  1. Sit comfortably on the ground
  2. Hold the stretch band with both hands and reach it straight up over your head.
  3. Pull the band apart until you feel a good amount of tension
  4. Bend your elbows and pull it down towards your shoulders as you flex your back muscles.
  5. Straighten your arms back up to return to the starting position and repeat for 10 reps.

3) Stretch Band Single Arm Pulldown

how to lose back fat fast at home

  1. Sit comfortably on the ground
  2. Hold the stretch band with both hands and reach it straight up over your head.
  3. Keep one arm straight up and bend the other arm to pull the band down
  4. Slowly return to the start and alternate to pull the other side.
  5. Continue alternating for 10 reps total, 5 on each side.

4) Stretch Band Straight Arm Single Arm Pull Downs

how to lose back fat fast at home

  1. Sit comfortably on the ground
  2. Hold the stretch band with both hands and reach it straight up over your head.
  3. Keep one arm straight up as you use the other arm to pull the band down to the side until your arms form and “L” shape and flex the muscles in your back.
  4. Slowly return to the start and alternate to the other side.
  5. Continue alternating for 10 reps total, 5 on each side.

Here’s a sample workout you can do weekly to start seeing results in your back.

Choose 4 out of the 8 exercises shown above based on the equipment you have to work with. If you have access to both dumbbells and stretch bands you can mix and match or do all the exercises.

Do 10 reps of each exercise, 5 per side on the one-sided moves, for 3 sets of each exercise.

Complete all 3 sets of each exercise before moving on to the next exercise.

If 10 reps does not feel challenging with the weight or resistance you are using then increase resistance and do another set.

Complete all your strength training first, then finish with cardio. Here are the best cardio options that will help tone up your back:

Option 1: Rowing Machine (Ergometer)

back fat workouts

A row machine is a great cardio option to help tone up your back at the same time. Since you have to use your legs to push as you pull the handle bar towards you, it’s ideal for getting your heart rate up fast! This is one of the few cardio options that actually works your back muscles.

The other great thing about the row machine is that it’s very easy to do interval style cardio as you can easily control your speed and stop or slow down very quickly for your rest periods.

Try doing 30 seconds of work, with 30 second rest periods for 5 minutes.

Option 2: Jump Rope

exercises to get rid of lower back fat

Jumping rope is also a super fast way to get your heart rate up and burn serious calories. Just a few minutes of jump rope will give you an excellent cardio workout. As a bonus, jumping rope uses a lot of arm and shoulder strength, which is great for toning up your back.

I recommend jumping rope for 45-second intervals with 15 second rest periods.

Try doing 3 intervals in a row, followed by a 2 minute break, then do another 3 intervals or as many as you want till you feel you’ve got a good workout in.

Option 3: Skaters

how to get rid of lower back fat in 2 weeks

I love skaters because they are fun to do and so effective for a quick cardio workout. Get your arms involved swinging from side to side and you’ll definitely be feeling it in your back muscles.

  1. To start, step towards your right, sticking your left leg out behind you, almost like a curtsey.
  2. Touch the ground with your left hand and lift your right arm up behind you.
  3. Next, step or hop to the other side and touch the ground with your right hand.
  4. Continue stepping or hopping from one side to the other and speed up as you get more confident.

Instead of counting your reps, I recommend watching the clock and skating from side to side for 30 seconds, followed by a 30-second recovery break.

Try doing this for at least 3 times and see if you feel like you could handle more.

Option 4: Burpees

how to get rid of lower back fat with weights

Burpees are everyone’s favorite love-hate exercise. There’s so much to love because they are so effective for cardio and can be done literally anywhere, with no equipment, and barely any space.

The hate part is usually because they are so challenging, require so much energy, and can have you feeling exhausted after just a few. Learning to love burpees is an amazing way to stay fit anywhere and everywhere you go.

  1. Start in a plank position with your feet a bit wider than usual.
  2. Jump or step your feet forward, making sure they are as wide or wider than your hand placement.
  3. Lift your upper body and prepare to jump up
  4. Press your heels into the ground as you jump and reach towards the ceiling.
  5. Land back down with your feet wide and place your hands down on the ground between your feet.
  6. Jump or step back to the plank and start again.

I recommend doing sets of 6 to 8 burpees in a row, this should take you about 20 to 30 seconds. Rest about 30 seconds between sets and do at least 3 sets then see if you feel like you could handle more.

Once you have finished your strength training and cardio you are done for the day. Do this type of training at least 3x per week to see your back shape up and fat melting off.

For more great full body workouts you can check out my women’s training guide Live Lean Formula for Women.