The Seven Best
Exercises For Back Fat Reduction

Before we start talking about exercises for back fat you need to realize that in reality there are no exercises to lose back fat specifically. Your body will burn body fat at a constant rate from all over your body.

This means that you will burn the same amount of fat off your back by doing chest exercises as you will by doing any back exercises.

Women as well as men need to use easy back exercises that are effective, on a regular basis whether or not you want to increase the muscle on your back.

If you want to have an attractive well built body you need effective, easy back exercises but not just any will do.
Your back is the largest muscle group in your upper body.

To properly develop your back you must use a variety of exercises in a specific manner. Keep in mind not all you may see someone doing in a gym are the most efficient or the safest.

The following are exercises for back fat that are the most effective for almost everyone.

Chances are you too will see terrific results from them. They are in no particular order of effectiveness.

# 1 - One-Arm Dumbbell Rows:

This is one of the easy back exercises that you can do either from a position that keeps your upper body perpendicular to the floor or leaning against an upright bench or even the back of a chair if you work out at home.

exercises to lose back fat

Begin with your right foot flat on the floor and your left knee resting on the bench. Then lean forward so that you are supporting the weight of your upper body with your left arm on the bench.

Your back should be flat, basically parallel with the floor unless you are using the other technique as mentioned above. Pick up a dumbbell with your right hand. Your left arm should be locked at the elbow as to support the full weight of your upper body.

As you perform this exercise, look straight ahead instead of at the floor, in order to keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Try to concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso.

Then slowly lower to the starting position and repeat. Complete the planned number of reps, then switch arms and repeat with the same instructions.

# 2 - Barbell Back Rows:

This is one of the exercises for back fat that will give you the biggest gains in the shortest period of time. It is a favorite with all who exercise and it has been for decades.

With barbell back rows the above general information for one-arm dumbbell rows applies. Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip.

Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

# 3 - Neck Rows:

Other than body builders, most people have never performed back strengthening exercises like this one or have even heard of it. However, it works great and will effectively train both your lats and trapezius.

For this exercise you'll need a seated row machine plus a rope attachment. Sit down on the machine and grasp the ends of the rope. Your legs should be slightly bent to minimize the stress on your lower back. Arch your back slightly and tuck in your chin.

Lean forward slightly from the hips until you feel a comfortable stretch on your lat muscles, then pull your shoulders back while bending your arms.

Unlike the action in the standard rowing exercise, during this one you want to keep your elbows up so that your arms flare out to the sides. Pull until you feel the maximum stretch, squeezing your shoulder blades together at the end.

Reverse this technique to return to the start. As you perform this entire movement, keep your head in line with your torso, do not poke your head forward.

# 4 - Back Extensions:

Back extensions have long been known in fitness circles as a very good exercise to help develop the hamstrings (the muscles on the back of your upper leg).

However it also is one of the best lower back exercises you can perform.

This exercise really needs to be done in a gym unless you have bought a back extension bench for your home. There is no way to modify it to get the same result as you will by using the proper equipment.

Position your body facing downwards and make sure your lower legs (just below your calves) are comfortably under the pad.

Your hips need to be past the end of the hip pad in a position that allows you to keep your back straight up and down when you bend forward. You also must ensure that you do not round your back as it must be kept completely straight throughout the motion.

Place your arms across your chest with your hands resting on the opposite shoulder. Always make sure your head is kept straight in line with your back.

Start with your body bent forward. Now using your lower back and hamstrings, lift your upper body until it has reached a position that is in line with your legs and hips. Hold for a second then slowly bend your upper body forward again.

Just like all other exercises, after a while it will become easier to perform. When it does you can add additional resistance by holding a small weight against your chest.

# 5 - Wide Grip Lat Pull-down:

With exercises for back fat like this one you’re able to change the width and position of your grip, which helps to target different muscles in your back.

exercises for back fat

To start this exercise, place your legs snugly under the kneepads of the lat-pulldown machine. Your feet should be flat on the floor. Grip the wide bar firmly with an over-hand grip.

Your hand position should almost be twice your shoulder width apart. Pull the bar until it touches the top of your chest, arching your back slightly.

Focus on keeping your elbows directly below the bar.

Pause briefly with the bar in position at the top of your chest, then slowly let the bar raise to the starting position.

Be careful not to lean back too far and pull the weight down using body motion. Using incorrect for with any exercises for back fat will minimize the results or cause injury.

"2 Of The Best Exercises For Back Fat"

# 6 - Upright Barbell Rows:

This exercises for back fat is primarily used to develop your delts, however it is also one of the great exercises for back fat.

Stand up-right, grab a barbell with both hands about shoulder width apart. Do not position your hands close together as this will put stress on your wrists and will take away from the effectiveness of the exercise.

Let the bar hang straight down in front of you. Keep your body and your wrists straight. Raise the bar straight up towards your chin, keeping it close to your body.

Concentrate on isolating the muscles in the front of your shoulders and in your upper back. Lower the weight slowly to the starting position and repeat.

# 7 - Seated Back Rows:

Exercises to lose back fat like seated rows can be performed with a variety of attachments however, in this case it’s best to use the V-handle grips.

Sit down on the bench and grab onto the cable V-handles. Your legs should be slightly bent to minimize the stress on your lower back. Keep your back nice and straight throughout the entire motion and your head up.

Do not lean forward or backwards. Keep your body completely still. The only part of your body that will be moving is your arms. Let your arms extend forward until you feel a comfortable stretch on your back muscles, then pull the handle toward your abdomen.

Your arms should be traveling a few inches away from your sides as you do this. Allow the handles two to touch the lower portion of your ribs and your abdominal muscles. At this point finish the movement by squeezing your shoulder blades together.

Reverse this technique to return to the start. As you perform this exercise keep your head and in-line with your upper body, do not poke your head forward.

As mentioned these exercises for back fat reduction work by increasing your lean muscle which results in you being able to burn the fat off your back.

In addition to doing various exercises for back fat you need to use a complete and comprehensive fitness and nutrition program in order to see the results you want.

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