Routines for Getting Rid of Back Fat

Last Updated on November 23, 2017 by marcypro17cybertegic

When it comes to toning and slimming down our bodies, we tend to focus on the areas that are most noticeable such as the legs, arms, stomach, and butt. However, some people are forgetting about another muscle group that you need work on – your back.

Working on your back can help improve your overall look and posture, and protect you against injury and pain. If you have the best home exercise equipment, here’s how you can make sure that your back stays in shape with the rest of your body:

Delt Raises

With a pair of five to ten-pound dumbbells in each hand, stand with feet hip-width apart with your knees slightly bent. Shift your hips back as you’re lowering your torso to become parallel to the ground.

Turn your palms to face one another and keep your elbows bent, and lift the weights up to your shoulder. Focus on using your back muscles instead of your arms to do so. Gently lower the weights down, while keeping your core and glutes engaged. Perform ten reps of this movement.


Woman performing bridges.

This routine will help target your back, butt, and thighs. Lie on your back with your feet flat on the floor and your knees at a 45-degree angle. Put your hands on your hips and lift your butt off of the ground. Keep your shoulders flat and straight on the floor. Make sure your back is at a 45-degree angle as you keep the position for at least 30 seconds. Lower yourself slowly.

Planks on Exercise Ball

This will help improve your body’s stability along with developing your back. If you have an exercise ball, assume a plank position on it. Maintain balance on the ball for at least 15-30 seconds. Perform four sets of planks.

Single Arm Dumbbell Row

Using a 15 to 25-pound dumbbell in one hand, stand with your feet hip-width apart, knees bents, and shift your hips back. Lower your torso until it’s parallel to the ground. Place your right hand on a wall so you can balance. Draw the weight up towards the ceiling to the chest level. Make sure both shoulder blades are down and keep your core engaged throughout the workout. Perform three to four sets of ten reps.


Woman performing pullups.

Hold onto a pull-up bar and position your grip shoulder width apart. Once you’re in position, pull your body up in a straight line. Make sure your chin goes over the bar and then lower your body slowly. Repeat this motion without swinging for a few sets of eight to ten reps.

Trimming down back fat is just as crucial as slimming down your arms and legs. With these workouts, you can work out for a healthier body and improve your overall physique. For other routines that can help you work on trimming down fat for your various muscle groups, check out!

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