12 Exercises For Women To Reduce Back Fat

Stubborn back fat is easier to melt with exercising and there are a dozen exercises that can help in burning your back fat. There is little need to take diet pills or follow a strict dieting schedule as exercising with a healthy diet can rid you of stubborn back fat.

Warmup Before Exercises

Always do a 10-minute warmup before starting an exercise. A warmup is necessary to prepare your body and mind for exercise. Similarly, you need to allow your body a few minutes to cool off your body after exercise.

Here’re 12 exercise to remove back fat

  1. Bent Over Row
Bent Over Row

It targets biceps, lats, traps, rear delts, and rhomboids.

How To:

• Stand straight with your feet closed and a small-size dumbbell in each hand
• Bend forward with your back at a 45-degree angle to your waist, hips pushed back, and knees flexed
• Open your chest, roll your shoulders, and look straight to start
• Pull your hands back until your elbows reach behind your shoulders
• Return back to the starting position
• Do 2 sets of 10 reps each

  1. One Arm Dumbbell Row
One Arm Dumbbell Row

It works on biceps, shoulders blades, lats, lower traps, rhomboids, and rotator cuffs. You will need a flat bench for this exercise.

How To:

• Place your right knee and hand on the bench
• Your right palm should be flat on the bench, back parallel to the floor
• Pick a medium-size dumbbell in your left hand, spread your left leg a little wider than your shoulder width, and bend your left knee to start
• Pull your left hand up until the dumbbell reaches your armpit
• Slowly bring the hand down to complete a rep
• Change side to do it with the left hand
• Do 2 sets of 10 reps each

  1. Bent Over Rear Delt Raises
Bent Over Rear Delt Raises

It is a good exercise for lats and posterior deltoids.

How To:

• Stand straight with your feet joined and a small-size dumbbell in each hand
• Bend a little forward with your hands extended, hips pushed back, and eyes fixed on the ground
• Open your chest, and roll your shoulders back to start
• Pull your hands up until your elbows point towards the ceiling and slowly come down to the starting position
• Do 2 sets of 15 reps each

  1. Wide Grip Lat Pulldown
Wide Grip Lat Pulldown

Target your biceps, shoulders, lats, teres muscles, infraspinatus, and serratus muscles with this exercise.

How To:

• Sit before a lat pulldown machine with your back straight, feet flat on the floor, chest out, and shoulders rolled back to start
• Hold the bar and lean slightly backward and pull it down until it touches your chin
• Release the bar slowly to complete a rep
• Do 3 sets of 10 reps each

  1. Underhand Cable Pulldown
Underhand Cable Pulldown

Strengthen your lower back, biceps, lats, and deltoids with this exercise.

How To:

• Sit down before a lat machine and hold the bar with your palms facing inwards
• Your elbows should be closer to your chest and feet flat on the floor
• Lead backward to pull the chain down to your upper chest and release it slowly
• Do 3 sets of 10 reps each

  1. Lying Lat Pullover
Lying Lat Pullover

It is a good exercise for the biceps, triceps, shoulders, lats, and core.

How To:

• Lie on your back with your knees flexed, feet flat on the floor, and a small-size dumbbell in each hand
• Extend your hands over your chest to start
• Move your hands from over your chest to over your head and then back
• Do 3 sets of 10 reps each

  1. Seated Cable Row
Seated Cable Row

This exercise works great for biceps, wrist flexors, lats, trapezius, and erector spinae.

How To:

• Sit down on a lat machine with your knees slightly bent and feet on the footrest
• Grab the lower close-grip attachment and pull the chain up to your abs and then release the chain
• Do 3 sets of 10 reps each

  1. Bent Over Barbell Row
Bent Over Barbell Row

It is a good exercise for biceps, lats, rear delts, traps, and rhomboids.

How To:

• Stand before a barbell with your back straight and feet shoulder-width apart
• Bend forward to hold the bar but keep your grip narrow
• Bring your back and neck in a line, and engage your shoulders to start
• Pull the barbell until it reaches your abs and release the bar to complete a rep
• Do 3 sets of 10 reps each

  1. Inverted Row
Inverted Row

It works on the biceps, shoulders, chest, and lats.

How To:

• Find a squat rack bar that is up to half of your height and that doesn’t move around
• Hold the bar with your hands extended and palms facing out
• Extend your legs and keep your feet flat on the floor
• Push your body up, wait for a while, and go down slowly
• Do 2 sets of 10 reps each

  1. Reverse Fly
Reverse Fly

Do this exercise to build your chest, traps, rear delts, and rhomboid.

How To:

• Stand straight with your feet shoulder-width apart and grab a small-size dumbbell in each hand
• Bend forward with your hands close to your chest to start
• Extend the hands laterally and squeeze your shoulder blades
• Bring your hands to the starting position to complete a rep
• Do 3 sets of 12 reps each

  1. Bench Dumbbell Pullover
Bench Dumbbell Pullover

Target your triceps, lats, rear deltoids, and rhomboids.

How To:

• Lie down on a bench with your back and neck straight on the bench, knees bent, and feet flat on the floor
• Hold a medium-size dumbbell in your hands and raise it above your chest
• Slowly move the dumbbell towards the back of your head in a circular direction and then back to the first position
• Do 2 sets of 15 reps each

  1. Superman Pose
Superman Pose

It will strengthen your hamstrings, glutes, and back.

How To:

• Lied down on your belly with your legs and arms spread out
• Lift your right arm and left leg simultaneously and raise your hands
• Hold the position for a few seconds and release
• Repeat it with left arm and right leg
• Do 2 sets of 10 reps each

Disclaimer: The information provided in the blog is for educational purposes only and readers are advised to do exercises with proper training and under supervision of an experienced trainer.

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