exercise to remove 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

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

2. 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

3. 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

4. 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

5. 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 … Find more