13 Back Fat Reduction Exercises

Many of the moves you do in your daily life, such as swinging a tennis racket or carrying grocery bags, are done in front of your body, working the chest instead of the back.

Genetics play a role in where you store fat, but the upper back is a tough area to hone. Activities such as boxing with a bag will help tone back muscles and burn fat all over.

Eliminate that unwanted back bulge, with the following back fat reduction exercises:

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13 Back Fat Reduction Exercises Infographic

1. Bent Over Row

Your back muscles are the primary target of the bent-over row, and as they increase in strength your posture will also improve so you don’t slump as much. Directly stimulating your traps, lats, rotator cuffs, and rhomboids work wonders for your body.

2. One Arm Dumbbell Row

one arm dumbbell row exercise

A well-performed one-arm dumbbell row builds and maintains a strong back. It strengthens your core, shoulders, and upper arms. These benefits will help you perform your everyday activities in a better way with less discomfort and greater ease.

3. Bent Over Barbell Row

The barbell row is one of the best exercises for enhancing upper-body pulling strength. It allows you to improve strength quickly and work more muscles. The main muscle group focused is your back, the rhomboids, and the lats.

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4. Wide Grip Lat Pulldown

wide grip lat pulldown muscles worked

Lat Pull Down can be a lot beneficial in building upper body strength and targeting the muscles of the upper body. It is also quite beneficial in keeping your shoulders toned and healthy.

5. Underhand Cable Pulldown

Since it is done using a supinated or underhand grip, it places more focus on your biceps, triceps, forearms, and back muscles than other variations of the lat pulldowns.

6. Lying Lat Pullover

lying lat pullover cable

If you are looking for a few ways to spice up your workouts or to target some specific muscles more intensely, get on your back. Assuming a supine position gives more stability and will help you effectively target your weak points.

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7. Seated Cable Row

seated cable row vs barbell row

The seated cable row is the best exercise for improving your posture. Your posture is a projection of your mind. It is said that the right posture makes you not only look better and taller but also feel more confident and powerful.

8. Inverted Row

inverted rows muscles targeted

An inverted row works all of your pull muscles including your back, biceps, traps, and all the stabilizer muscles in between.

9. Reverse Fly

reverse fly exercise muscles worked

The reverse fly can be done when standing, sitting or even lying with your face down on a weight bench. It is an exercise that targets the upper back and shoulders while using barbells or even the body’s natural resistance to build the muscles.

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10. Superman Pose

It helps to build muscles for a toned back. It strengthens your upper back, lower back, and shoulders. Also works on your mind and when you take off, you can’t but stay in the present moment.

11. Bird Dog Crunches

bird dog crunch benefits

It is responsible for flexing, extending, and rotating the spine. Moves like the Bird Dog Crunch will help you avoid low back pain and injury by keeping the muscles that surround your spine capable and strong.

12. Dumbbell Shoulder Shrugs

dumbbell shoulder shrugs proper form

A barbell shoulder shrug improves your traps, which enhances the stability of your shoulder blades, keeping your upper back straight and your shoulders tall. A firm and strong trap also supports your neck preventing your head from falling forward.

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13. Cat-Cow Pose

cat-cow pose yoga

Cat cow pose is considered an effective yoga pose that helps you to tone the abdominal muscles. It is a basic motion, but one that can be enormously beneficial in relieving back pain and maintaining a healthy spine, especially if you spend a lot of time sitting.


What are the Causes of Back Fat?

Excess fat commonly accumulates on the back and can increase your clothing size, and be an indication of being overweight. Genetics and medicine can cause this type of weight gain, poor nutrition habits and a lack of physical activity are the most common causes.

How do you Lose Upper Back Fat Fast?

Reducing the fat and sugar and increasing the good fiber and carbs in your diet can help you lose weight and slim down that pesky back as well. There are also daily life changes, like getting proper sleep and prepping your meals ahead of time that can make losing back fat a lot easier.

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How Can I Get My Stomach Flat-Fast?

Losing those extra pounds is completely in your own hands. Pick any cardio activity that you enjoy doing the most. Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight.

How do I Hide my Bra Fat from my Back?

If you are self-conscious about the fat on your back, several ways will help you minimize the look of it.
Choose loose tops that drift away from the body, garments with lining, and heavy, textured fabrics.

The Bottom Line

The back bulge around the bra area isn’t fun to deal with. But you can feel more confident in your skin with some extra effort. You can get benefits from these exercises to get rid of back fat and bra overhang.

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If you want other ways to solve this problem or if you are wondering:

What causes back fat? Poor nutrition and a lack of exercise are major causes of excess body fat.

How to reduce back fat with home remedies? Drink warm water with honey or lemon in the morning, avoid junk food, and drink a lot of water!

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How to reduce back fat by yoga? Bow Pose and Side Fierce Pose specifically target your back and work on your glutes, and upper back lower back, tone your muscles, and relieve back pain.

How to reduce fat in a week? There is no magic potion to do that but if you reduce your calorie intake and workout religiously then you may see a difference in a week.

While there are more ways to consider, working out is still the best option to choose from. Surely, you can choose these exercises to reduce back fat if you follow a proper workout routine with a healthy lifestyle.

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