7 Best Exercises to Lose Back Fat

Back fat is a persistent deposit of fat that adheres to the back muscles, forming a skin fold over the waistline.

Stubborn fat clings to particular parts of the body and fights back against our greatest efforts to lose weight. Fat around our backs and shoulders causes the dreaded bulge in the upper body.

Unlike the muscles on the front of the body, the muscles that run along your back – such as the glutes, hamstrings, and back muscles – can go neglected unless you exercise. Not exercising your back muscles can contribute to a loss of strength and tone.

Best exercises to tone your back

We've compiled the best back fat-reduction tips so you can firm up and feel comfortable in your own skin. Here's a list of the finest back fat-burning exercises, so you can lose weight without using any equipment or weight:

1) Reverse Fly

The reverse fly is a resistance workout that targets the back shoulders and upper back muscles. It can be done in the gym or at home because the only equipment required is a pair of dumbbells.

Here's how you can do the reverse fly properly:

Hold dumbbells at your sides and stand with your feet shoulder-width apart.
Push your pelvis back and forth and hinge at the hips until your chest is parallel to the floor.
Allow the weights to fall to the floor, with your arms slightly bent and palms facing each other.
Make sure you have a strong core, a straight back, a tucked chin, and your knees are slightly bent.
Exhale and raise your arms to the sides, pulling your shoulder blades together and making sure they aren't hunched up towards your ears.
Inhale and return your arms to their starting position.

2) Resistance Band Lat Pulldown

Resistance band lat pulldowns are the ideal tools for strengthening your back. The lats, or latissimus dorsi muscles, are broad, flat muscles that connect your arm to your spine. The majority of them are situated in the middle and lower back.

Lat pulldowns are widely regarded as one of the most effective workouts for developing back muscles. Here's how you can do them properly:

Using a door anchor, secure the band to the top of a door.
Take a step back until the resistance band is taut.
Bend over and align your upper body with the band route.
Pull in a neutral grasp towards your chest.
Slowly return to the starting position.

3) Back Extension

The back extension is primarily used to engage the muscles of the lower back, but it also works the hamstrings and glutes. This makes it a good exercise for anyone trying to improve their deadlift.

Here's how you can do the back extension properly:

Lie on your back with your elbows out to the sides and your hands at your temples.
Lift your shoulders and chest off the floor, pulling your shoulder blades together while engaging your glutes and core. (Also, for a more intense workout, lift your legs.)
Instead of aiming upwards and overstretching your back, try to lift your head while leaning forward.
Slowly lower yourself back to the beginning position.

4) Inverted Row

The inverted row positions your body horizontally, making it easier to complete. It also increases scapular retraction, which is a crucial ability in vertical pull up, by working the back muscles from a new angle.

Here's how you can do the inverted row properly:

A squat rack with a bar set at half your height is required. Make sure the bar isn't shifting.
With palms facing out, legs outstretched, feet flat on the ground, and hands completely extended, take a firm grasp on the bar.
Pull your body up and exhale.
Return to the position while inhaling

5) Bench Dumbbell Pullover

Pullovers using dumbbells strengthen your chest and lats (the muscles in the middle-to-lower back). As a result, they're an excellent supplement to your upper-body training program.

Here's how you can do the bench dumbbell pullover properly:

Lay flat on a bench with a medium-to-heavy dumbbell in your hands.
Extend your arms to the sky, cupping the dumbbell with both hands above your chest, keeping your feet anchored on the ground and your core engaged.
Slowly lower your arms overhead until your biceps reach your ears, keeping your lower back pressed onto the bench.
Return your arms above your chest slowly and repeat.

6) Wall-assisted handstand

Handstands are an excellent shoulder, back, and core exercise. Using a wall to aid removes this aspect of balance, allowing you to concentrate on completely activating your back and shoulders.

Here's how you can do the wall-assisted handstand properly:

To begin, stroll up to your feet and "roll in" to a suitable wall.
Make sure your head and neck are supported by pushing your hands off the floor.
Hold this secure stance for as long as you can before lowering yourself to the ground and pushing off the wall.
As your power allows, elevate and lower yourself slightly by pressing through your hands and shoulders.

7) Bicycle crunches

During this activity, you will tighten and relax your muscles, which will help you burn fat and tone your back.

Here's how you can do bicycle crunches properly:

Lie down on the floor on your back (or, preferably, on a mat for some support). Bend your knees and press your lower back onto the floor while maintaining your feet flat on the floor.
Place your hands behind your head, fingers interlacing if desired. Maintain a wide stance with your elbows and gently cradle your head in your hands.

As you lift your shoulder blades off the floor, bring your knees up parallel to the floor with your shins parallel to the floor. (Avoid straining or pulling on your neck.)
Turn your upper body to the right, bringing your left elbow to your right knee, as you straighten out your left leg at about a 45-degree angle. (Ensure that the movement is coming from your rib cage rather than your elbows.)
Return to the starting position, bending both knees and elbows.
Rep on the other side by straightening your right leg to a 45-degree angle and turning your upper body to the left, bringing your right elbow to your left knee.
To complete one rep, return to the starting position.