Thu. Jul 18th, 2024
back fat

Do you want to reduce the fat on your back? In light of the fact that 2,900 people on average look up “back fat exercises” each month, we believe it is time for an open and honest discussion on the subject. First things first: if you’re struggling with excess back fat, chances are it’s a totally natural (and common; people, there are almost 3K searches per month for back exercises) issue. However, back fat may also be linked to insulin resistance, high testosterone, low carbohydrate tolerance, and decreased carbohydrate tolerance, as well as an increased risk of diabetes, PCOS, and infertility.

his post will teach you 15 simple exercises you can do to target your back. The best part is that none of these exercises require any prior experience to begin, and they can all be performed at home. Let’s get started!

What Causes Back Fat?

‘Expert physical therapist and former professional athlete Henry Barratt claims that back fat builds up gradually over time. ‘Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the “love handles”, “muffin tops” and behind the bra strap,’ This is because of something called somatopause, the phenomenon of declining growth hormone levels in women as they age, according to Barratt. It is more difficult to maintain existing muscle mass and add new muscle when growth hormone levels are low. In other words, what were once back muscles could naturally transform into back fat and upper body fat.

Besides that, lifestyle causes can include:

  • Eating excess sugar or salt (which can contribute to inflammation in the body)
  • eating too many calories (before even starting to add up the calories in your food, understand how many your body needs. A widely used approach is counting macros)
  • A sedentary lifestyle
  • Natural ageing process
  • Poor posture, which can make softer areas more obvious to you

Additionally, not using your back muscles can result in a loss of strength and tone because, unlike the muscles on the front of the body, the muscles that run along your back, such as the latissimus dorsi (LTD), erector spinae (ERD), and erector spinae latissi the glutes, hamstrings and back muscles – can go neglected unless you consciously strengthen them.

In some cases, the problem is posture rather than fat distribution because poor posture emphasizes any lack of tone by causing wrinkles and bulges in softer skin.

The truth is that body fat cannot be reduced in specific areas. No way, no how. Neither diet nor exercise will equate to spot losing back fat – and that goes double for those suspect internet sources that claim their “back fat exercises” get results in 7 days.

Rather, to strengthen softer parts and reduce your overall body fat is a process. In the end, that’s a good indication that you’re in a healthy routine, so it’s not working to produce lasting results.

We’ll show you how to do it safely and sustainably.

15 Easy Back Fat Exercises

Regarding losing fat, there is one very crucial concept that you must comprehend.

Fat won’t be removed from the body by exercise.

not in your legs, back, abs, or any other part of your body.

That’s because fat loss is primarily determined by two things:

  • Your diet: You are less likely to lose fat as your caloric intake increases. Exercise can help you burn calories, but fat loss is impossible if you don’t watch what you eat.
  • Your genetics: Every woman carries fat differently; you are special. It’s possible that at first, when you start to lose fat, it won’t come from the areas you want.

So the key takeaway is this:

To lose fat anywhere on your body, you must concentrate on both dietary adjustments and physical activity.

These exercises will help you develop lean muscle tone in your back, but they won’t help you get rid of the dreaded bra strap fat by itself.

The best back exercises will now be discussed.

The good news is that these exercises are excellent for newcomers with little to no experience.


The first exercise isn’t really a back exercise, I guess. The most significant exercise a woman can do for overall health is this one.


Can Walking Reduce Back Fat?

One of the best exercises for regular calorie burning and activity is walking. Regular walking can help you lose body fat in general even though it won’t specifically target back fat.

The best chance of losing back fat is when you combine walking with resistance training, along with better nutrition.

What’s the recommended amount of walking?

on most days of the week, at least 20 minutes per day.

The traditional exercises will now be performed.

Back Exercises On Your Stomach

Prone Lat Pull Down

Prone lat pulldowns make up the first exercise.

Your lats, rear shoulders, and muscles in your upper back will all become stronger after this exercise.

  • on the floor with your face down.
  • Put your thumbs up toward the ceiling while raising your arms overhead.
  • In order to put your elbows in your back pocket, bring your elbows down by your sides and retract your shoulder blades, also known as the scapulae.
  • Return to the starting position after holding this contraction for one second.
  • Do not arch your lower back during this exercise; keep your glutes engaged the entire time.

How many reps should you perform?

  • 12-15 repetitions per set

Prone Thoracic Extension

The prone thoracic extensions come next.

Your thoracic mobility will increase as a result of this exercise, which also engages your upper back muscles.

One of the best ways to improve upper back posture is to do this!

  • Cross your hands behind your head as you lay face down on the ground.
  • From this point on, be sure to contract your core and squeeze your glutes.
  • By ONLY arching at the top of your back, you can raise your head and upper chest off the mat.
  • After two to three seconds, hold this position before descending.
  • Keep your low back from arching at all.
  • Initial range of motion may be quite limited. Work within the confines of your current capacity.

How many repetitions should you perform?

  • 10-12 repetitions per set


My favorite exercise is the superman, which comes next. It puts a lot of emphasis on simultaneously strengthening the muscles in the upper and lower back.

Additionally, it is performed while face down in a prone position.

  • With your arms raised overhead, lie face down on the ground.
  • Squeeze your glutes while maintaining a firm core.
  • From here, raise both of your feet off the ground and straighten both of your arms in the air.
  • Hold the position for a few seconds while maintaining your elbows and knees in a straight line.
  • Return slowly to your starting position and then repeat.

How many repetitions ought to you perform?

  • 10-12 repetitions per set


The YTW is the next exercise. The rear deltoids (posterior shoulder), lower trapezius, and rhomboids are all excellent muscles to strengthen with this exercise.

Additionally, the prone position is used.

  • Thumbs facing the ceiling, extend your arms overhead as you lay face down on the floor.
  • Separate your arms to create a “Y” shape, just like the YMCA song.
  • By tensing the muscles in your upper back, you can raise your arms off the ground. For two seconds, keep this contraction in place.
  • Next, extend your arms straight out to your sides. This is the “T” position. Lift your arms off the floor once more, this time with your thumbs facing up, and hold this contraction for 2 seconds.
  • Lastly, bend your elbows and hold them up close to your side to create a “W” shape. Repeat after holding that contraction for two seconds.

How many repetitions ought to you perform?

  • 6-8 repetitions in each position per set
back fat

Towel Slide Pulldowns

The towel wall slide will be your final exercise while lying on your stomach. The lat pulldown that you see in typical gyms is comparable to this.

The towel can be any old one.

Your lattisimus muscles will grow stronger as a result of this exercise.

  • Place your face on the ground and raise a towel above your head.
  • Squeeze your glutes while maintaining core stability.
  • Squeezing your scapulae together, arch your upper back and bring the towel down towards your chest.
  • Slide the towel along the floor and slowly bring it back up to the ceiling.
  • Repeat.

How many times should you repeat this exercise?

  • 12-15 repetitions in each position per set

Back Exercises On Your Back

We now switch to lying on our backs.

The best supine back exercises are listed below.

Bridge Press Ups

You can strengthen your back muscles and increase your mobility by performing bridge press-ups.

Additionally, it’s a fantastic way to strengthen your core.

The fact that this exercise does require good mobility does not preclude training for it.

Simply make use of your available range of motion.

  • Your feet should be flat on the floor as you lay on your back with your knees bent.
  • Put your hands palm down and your fingers pointing outward from your body by your head.
  • As usual, brace your core and squeeze your glutes before each repetition.
  • As you lift your butt off the ground, firmly plant your hands there as well.
  • At the top of the movement, you should aim to fully straighten your elbows.
  • Repeat as necessary, slowly resuming your original position.

How many repetitions ought to you perform?

  • 10-12 repetitions per set

Supine Bodyweight Flys

The bodyweight fly in the supine position is one of the best exercises for the upper back and posterior deltoids.

Despite the fact that it might seem straightforward, don’t undervalue how difficult it might be.

  • Knees bent, feet flat on the floor, and in a backwards position.
  • With your elbows straight and your thumbs pointing upwards toward the ceiling, hold your arms out straight by your sides.
  • Next, press your fists down into the ground to elevate your upper back off the floor.
  • Before letting go of the tension, hold this contraction for a few seconds.
  • Repeat.

How many times should you repeat this exercise?

  • 12-15 repetitions per set

Back Exercises On Your Hands Or Knees

The next two exercises are performed on all fours.

Quadruped Straight Arm Pulldowns

The following task is enjoyable!

Along with your core, it strengthens your lattisimus muscles.

A towel and a smooth surface that will let the towel slide are required for this.

  • Lie down in a quadrupedal position (on your hands and knees).
  • Put a towel between both of your knees.
  • Then, extend your hands as far in front of you as you can, palms down on the ground, elbows straight.
  • As you move forward from this point, tighten your abdominal muscles and push your hands back and down on the ground.
  • Do not bend your elbows or let your palms leave the ground as you pretend to touch your knees with your hands.
  • To get to your hands, let your lower body fall to the ground.
  • Repeat the exercise with new hands placed out in front of you.

How many repetitions ought to you perform?

  • 6-8 repetitions per set

Plank Rows (aka Renegade Rows)

My second preferred exercise is the plank row, which comes next. Your entire body, not just your back muscles, will be worked out by this fantastic exercise.

Use a light dumbbell or just your body weight to complete this exercise.

  • Put your feet together and your hands shoulder width apart in the plank position.
  • Maintain a tight core and engaged glutes at all times.
  • From here, pick up one hand and raise it straight up toward your chest with the dumbbell if you’re using one.
  • Next, turn your upper body around while raising that hand all the way to the ceiling.
  • Return to the plank after one to two seconds of holding this position.
  • If you find this exercise too difficult, you can perform it on your knees.

How many reps should you perform?

  • 8-10 repetitions per side.

Standing Back Exercises

We’ll discuss standing-based back exercises in the section after this one.

Wall Pulls

The wall pull is the first one.

Your rhomboids, trapezius, latisimus, and biceps will all get stronger from this exercise.

  • Look for a sturdy door frame (or a pole) that you can use to support yourself.
  • Straightening your elbows will help you grab the door frame.
  • The difficulty of the exercise increases with the distance between your feet and the frame.
  • Pull yourself first toward the door frame until your chest touches it.
  • Focus on tightening every back muscle you have for the full two seconds that you hold this position.
  • Repeat by slowly extending your elbows.

How many repetitions should you perform?

  • 12-15 repetitions per set

Bent Over W’s

By now, you ought to be familiar with the W exercise.

We will carry out the movement while bending over in order to increase its intensity. In this manner, we give the exercise a little more weight.

  • Standing with your feet shoulder-width apart, slant your waist.
  • As far as you can comfortably stoop, until your back is parallel to the ground.
  • Your spine shouldn’t be rounded or arched.
  • Your knees should be slightly bent.
  • Next, bend your elbows and keep them close to your sides.
  • From this position, turn your arms outward to form a “W” shape.
  • Squeeze your upper back muscles VERY HARDTLY, please.
  • For three seconds, maintain this posture, then let go.

How many reps should you perform?

  • 12-15 repetitions per set

Scapular Wall Slides

Little-known scapular wall slides are an effective exercise for the middle back and other important back muscles.

Additionally, it is fantastic for enhancing scapular mobility, which will keep your shoulders healthy.

To lean against, all you need is a wall.

  • Four points of contact—your head, upper back, lower back, and butt—must be made while standing with your back against a wall.
  • Your low back must remain flat against the wall the entire time.
  • Put your hands up against the wall by your head, palms facing out.
  • After that, slowly slide your arms up the wall.
  • It’s very difficult, but try not to let your hands, wrists, or elbows leave the wall.
  • Once you’ve gone as far as you can, slowly reverse the move and come back down.
  • Repetition after repetition is required.

How many reps should you perform?

  • 8-10 repetitions per set

Back Exercises With A Resistance Band

Up until this point, no equipment was required to perform any of the exercises.

To significantly increase the number of back exercises you can perform, however, I believe you should make one investment.

Get a set of resistance bands for yourself!

Incorporating resistance, challenge, and variety into your workouts is so simple when using bands.

The best part?

They are very lightweight and inexpensive. This implies that you can work out wherever you are with them.

Let’s start the exercises now.

Band Pull Aparts

First up is the band pull apart exercise. This exercise is very easy to do, but it works your upper back muscles well and helps you posture.

Start with the thinnest band first, I advise you.

  • Hold the band up by your chest while grabbing both ends.
  • Keep your palms facing the ceiling, up.
  • Next, pull the band apart while keeping your elbows straight.
  • Keep going until the band touches your chest
  • Squeezing your upper back muscles together will help you maintain this contraction.
  • Repeat after a slow release.

How many repetitions ought to you perform?

  • 12-15 repetitions per set

Band Seated Rows

The seated row is the next exercise. While you can perform this exercise in the comfort of your own home, it is comparable to one you might perform in a gym.

  • Legs extended in front of you as you sit down on the floor.
  • Wrap a band around your feet in the middle, then hold on to the ends.
  • Don’t let your back round; keep it straight at all times.
  • Pulling the band toward your waist requires you to brace your core.
  • Drive your elbows back and concentrate on contracting your upper back muscles.
  • For 1-2 seconds, keep the contraction in place.
  • Release gradually, then do it again.

How many times should you repeat this exercise?

  • 12-15 repetitions per set


The best exercise of all time is the last but not the least.

Many people consider the deadlift to be among the top five exercises of all time. That’s because it simultaneously trains and grows a wide variety of muscle groups.

Your core, low back, upper back, hamstrings, and glutes are all included in this.

All you need is a medium-sized band to do it

  • Ensure that your feet are evenly spaced apart as you stand in the middle of the band.
  • With your palms facing each other, stoop down and grab both loops.
  • The next step is to straighten your back and push your butt back until you feel tension in your hamstrings.
  • From here, tighten your abdominal muscles and stand tall by extending your hips and knees.
  • It is important THAT YOUR BACK STAY FLAT the entire time.
  • To finish the lift, clench your glutes.
  • Get back down gradually.

How many repetitions should you perform?

  • 10-12 repetitions per set

How Much Body Fat Is Normal For Women?

No, back fat is generally not unhealthy. More often than not, it’s a sign of totally natural changes in the body, such as:

  • Somatopause (as mentioned above: when growth hormone levels decline as women age and it becomes harder to maintain muscle)
  • Ageing
  • A change in posture as you age

Physical therapist and performance expert Luke Worthington adds that genetics can also play a role in back fat being completely normal. ‘All of us are predisposed to storing body fat in particular places, he said. ‘The accumulation of body fat in one area over another has no particular cause or reason.’

All things considered, back fat may, as we’ve already mentioned, be linked to insulin resistance, high testosterone, poor carbohydrate tolerance, an elevated risk of diabetes, PCOS, and infertility. If making lifestyle changes doesn’t reduce the amount of back fat you have, it’s imperative that you visit a doctor.

Exist Any Exercises That Specifically Target Lower Back Fat?

Unfortunately, exercise alone won’t help you lose lower back fat. The best way to reduce fat in this area is to reduce your body’s overall fat percentage through a combination of diet and exercise.

Supermans and deadlifts, as demonstrated above, can be used to strengthen the low back.

Is Exercising The Best Way To Reduce Back Fat?

Cardio is an excellent way to maintain your fitness and burn calories, but it is not the best way to reduce back fat. The most crucial component is your diet.

With that said, I still recommend that you do some form of cardio regularly such as:

  • brisk walking
  • running
  • high-intensity interval training (HIIT)
  • swiming

Do You Ever Lose Back Fat?

To reduce your overall body fat percentage through a combination of diet and exercise is the only way to lose back fat.

Although diet will help you lose fat, exercise will help you define your muscles.


These are the best back exercises you can perform at home with little to no equipment, so there you have it.

Remember that exercise alone CAN NOT reduce back fat.

To lose excess fat properly, you’ll need a multi-channel strategy!

This includes:

  • A healthy diet
  • A calorie deficit (aka decreasing your calorie intake)
  • Exercise such as: strength training and cardio exercise
  • Patience

Which additional body parts would you like to work out?