How To Lose Pesky Back Fat

There’s the places on your body that are always the first to slim down. Maybe it’s your face, your forearms, or your legs. But why is it that the place we always want to lose weight the most is the last to budge?

​Scorching that stubborn back fat is seemingly impossible. Nothing ruins putting on a strapless dress like turning around to see unflattering bulges underneath your bra line.

You can say goodbye to back fat for good with the right moves. Practice the following fat-burning exercises and you’ll see your back side turn to muscle just in time to show it off throughout the summer at the beach.

Dumbbell Rows

Assume a plank position with your hands flat on the floor underneath you. Make sure your wrists are aligned underneath your shoulders, with your feet directly behind you at shoulder-width apart. Grab your weights and hold them in your hands where they were previously grounded. Balance yourself with your left hand and dumbbell and pull your elbow directly upwards, doing a row.

Keep your arm close to your body with your arm brushing your body on the way up. Pull up quickly with force, and with control, lower your arm back down to the floor. Do 10 repetitions on each side.

Dumbbell Press

Stand upright with your feet shoulder-width apart. Roll your shoulders back and down to activate your abdominal muscles. Be sure to have a slight bend in your knees. Holding your dumbbells in your hands, bring your arms up to a goal-post position at 90 degrees. Push upwards, almost meeting your dumbbells above your head, and lower back down with control. Do 10 repetitions on each side. You will feel this in your shoulders and triceps. It’s a great exercise for toning the upper and back portion of your shoulders.

Rocking Plank

​​Get on your hands and feet and form your strongest plank. Lean forward to the point where only your toes are touching the ground, and let your body weight lean over your wrists, then slowly tilt your weight back to the regular plank position. Hold your plank and this motion for as long as possible, aiming for a minute.

Back Extension

​Grab that stability ball and lay over the top, belly down. Put your hands behind your head as if you were doing a crunch. Perform a reverse crunch on your stability ball, pulling your upper body upwards towards the ceiling. Then dip your upper body down. Repeat 30 times. You get a full range of movement in your back and stomach muscles to burn back fat.


Your stomach and extend your arms over your head with your palms flat on the floor, and extend your legs in the opposite direction to make a straight line. Simultaneously lift your upper and lower body up off of the floor. Hold for a moment at the top of the movement before releasing back down. Repeat as many times as you can, aiming for 30 as one set.

Plank Side Crunch

Stay in the Superman position with your belly on the ground. Place your fingertips on the nape of your neck as if you were doing a crunch. Lift your upper body and reach your left elbow to your left hip, turning your upper body to face the left. Then reach your right elbow to your right hip. Repeat as many times as you can, aiming for 30 as one set. You will hit your oblique muscles. Firming up those sides will help get a sculpted back.

Push Ups

​​Assume a plank position, and walk your hands outwards 2 inches each. Drop your chest straight downwards in a controlled fashion and keep your gaze in front of you. Use your arms to push your body back upwards. Be sure to keep your butt in line with your body and to drop with your chest first. To moderate, you can place your knees on the ground to lessen the weight.

Pushups mainly work the chest muscles​ and it is very important when doing any exercise routine that you balance out activity on opposing muscles. For example, you’ll be doing a lot of back muscles exercises as you go about toning your back muscles, so it’s important to balance that out with the chest muscles exercises. The same principle applies when doing triceps (back of arms) and biceps (front of arms), also hamstrings (back of legs) and quads (front of legs).

Reverse Fly

​Hold your dumbbells in each hand and bend your knees slightly. Bring your arms up and hold them out straight in front of you, parallel to the ground. Move your arms backwards until your arms are straight out on both sides of you, then return forward. Do as many times as possible. This move is very difficult but strengthens your upper back.


On either your elbows or your hands, get down in a plank position. Stack one foot in front of the other on the ground and swivel your body towards the direction of your top foot, which should be in front of your back. Reach your top hand into the air and hold, aiming for a minute. Repeat on the other side.

Sideplank Dips

​After assuming a side plank, with your arm still in the air, drop your hip down towards the floor and then reach back up. To make this move more difficult if you want more strength work, hover your top leg in the air to activate your core and create a balance challenge here.

Chin Ups

Though very difficult to complete, chin ups are one of the most beneficial back workout moves. Hold onto the pull up bar with your hands either facing you or facing away. If you need extra support to lift yourself up, jump and hold your body weight in the air first, then proceed to pull yourself upwards. Aim towards 5 of these and slowly work your way up to 15.

​With all of these targeted moves to get rid of back fat, you will also be simultaneously burning fat throughout your entire body. By doing strength training with both your bodyweight and dumbbells, your metabolism will revved up and your excess body weight you’ve always wanted to lose will start to fall off.

​Don’t have weights or access to a gym? Grab a water bottle or anything that weights anywhere from 2-5 pounds to use in place of the dumbbells. If you are a beginner when it comes to working out, start these exercises without weights and work your way up to this strength.

​A defined back is well worth the hard work. But with these workout positions, the work will be as easy as possible with fast results if you continue to practice them and add them into your daily routine.

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