5 Best Back Fat Exercises for Great Physique × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle

5 Best Back Fat Exercises for Great Physique

By Soniya Y Modified 30 Sep 2022 Follow Us Comment Share Appropriate diet and weighted exercises can help reduce back fat. (Image via Unsplash/Sven Mieke) Back fat, also known as love handles, is the fat stored between the top of the butt and the bottom of the rib cage on the back side of the body. Both men and women can have it, but women are more likely to have it due to estrogen. View this post on Instagram Instagram Post Whether you are into sports, are active, or just want to stay fit, a back that is strong and toned is the key. Lower back pain is common today because of the amount of time we spend sitting in front of a computer, driving, and being generally inactive. Having strong back muscles reduces the risk of injury and helps maintain posture while standing or sitting. It also helps support the spine and can boost energy level.

Best Exercises to Get Rid of Back Fat

Remember that toning is a colloquial term used to describe building muscle. To build muscle, you need to focus on weight training, gradually increasing the number of repetitions you do and having enough calories and protein in a day. On that note, here are five great workouts to get rid of back fat:

1 Dumbell Row

If you're working out with dumbbells, you can do rows with one arm or two arms. If you do them with two arms, you will need to stand more upright to protect your lower back from injury. You will typically use less weight, so this type of row mainly works the lower back muscles. How to do it? Set a pair of light dumbbells either side of a bench.Put your left knee on the bench, and bend forward at the hips so that you're sitting up straight.Pick up the dumbbell with your right hand, and hold it at arm's length next to your side.Use your back muscles to raise the weight so that your elbow moves towards the ceiling, keeping your arm close to your body as you exhale.For one count, squeeze the ball, and slowly reverse the movement. Repeat 10-12 times, alternating sides.

2 Pull-up

For this exercise, brace and tighten your entire body, using your back muscles to lift you. It works all the major muscles in the upper body — particularly in the back— and helps build muscle while also getting stronger. To do this exercise: Stand beneath a bar with an overhand grip, and keep your hands at least twice as wide as your shoulders and body straight.Squeeze your glutes, and brace your body.When you pull your body up, keep your elbows down to your sides.Lift your chest till it's near the bar, and your chin is over it.Squeeze your mid-back muscles (lats) before reversing the motion with control.

3 Lat Pulldown

Lat pulldowns isolate the back muscles and reduce the work from the rest of the body. They're easier than pull-ups, but with less reward. However, lat pulldowns are great for adding volume if you cannot perform more pull-ups or want variety. They're also a good alternative if you cannot perform a pull-up yet. How to do it? Engage your abdominal muscles, and keep your chest up and back slightly arched.Pull the bar till it reaches the top of your chest while pulling your elbows back to your sides.Return the weight slowly, avoiding letting it touch down. Do that for 10-12 repetitions.

4 Jumping Jack

Many rely on dumbbell side lateral raises to get rid of back fat, but the exercise isn't optimal for burning body fat. Instead, try jumping jacks; this high intensity cardio routine can help you lose weight quicker than traditional forms of cardio. How to do jumping jacks? Stand straight, with your legs together and arms by your sides.Bend your knees, and jump in the air.As you do so, spread your legs to about shoulder-width apart.Stretch your arms out and over your head.Land in a standing position with bent knees, and jump back to where you started. Repeat.

5 Deadlift

Deadlifts are a great exercise for building muscle, strength, and power in the body. They're one of the main compound lifts and use a variety of muscle groups at once to increase fitness across different areas. How to do this exercise? Grab a loaded barbell with an overhand grip at shoulder width, and rest your shins on it.Lower your body till your thighs are parallel with the floor.Keeping your back straight, pull up on the barbell to remove any slack, and hold it at arm's length in front of you.To activate your glutes, stand with your feet shoulder-width apart, and rotate your femurs outward.Keeping your chest up, push through your feet, and keep the barbell close to your body to protect your lower back.

Takeaway

The aforementioned exercises to get rid of back fat target the upper back, lower back, and oblique muscles. View this post on Instagram Instagram Post It's important to remember that the exercises are only effective if they're performed consistently. If you perform them three times a week with progressive overload, you will notice great results. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी