Today we will be discussing how to get rid of back fat with some exercises you can complete at home. Or anywhere you please as long as you have the right equipment on hand. Ok let gets to it.

How To Get Rid Of Back Fat With Exercise

How To Get Rid Of Back Fat With Exercise
Back Muscles

Can you do it? Yes, you can. It takes multiple cardio workout routines and particular strength moves.

That should get the job done in most cases.

Genetics also play a key role in where you store fat, the upper back is kinda tough to hone in on.

Many of the movements you do throughout your daily activities. Such as carrying bags, doing makeup or even playing catch in the front yard.

Focuses on the front of your body more so the chest than your back.

Studies show that most women don’t even work their back muscles in their day-to-day home exercise.

So ladies working your back muscles should be on the list with toning up and belly fat.


Refocus Your Exercise Routine – CHanges That WIll Give You Better Results

To refocus your routine,

Do cardio for 30 to 60 minutes on most days of the week.

Activities such as paddling in a boat or punching a punching bag will help develop back muscles.

Even better it’ll help burn fat overall.

For my gym rats out there, bent-over fly’s work on muscles in the upper back and also encourage fat reduction.

How To Get Rid Of Back Fat With Exercise
Woman Holding A Dumbbell

Holding a dumbbell in each hand and bend over at your hips.

Then reach your arms out to each side, raising them to shoulder height.

This helps with back fat as well I would suggest doing 3 sets of 10.

For women add this to your current cardio workout routine. You should start to see those bra bulges slowly vanish in about a months time.

You will be proud to show off your body.


Focus On Targeted Back Exercises – Work Your Back Not Everything Else

The key-note here is to focus on exercises that target areas on your back that contain fat.

With the intentions of losing back, fat and the results you want will come for certain.

Let more go into a little more detail for you, though.


How To Get Rid Of Back Fat With Exercise
Back Muscles Of A Woman


Multiple Back Exercises For Various Parts Of The Back

How To Get Rid Of Back Fat With Exercise
Targeted Back Exercises

Ok by now I’m sure you are sold on getting rid of your back fat. I will now tell you what exercises to do for specific parts of the back.


    • Lower Back – Hyperextensions and stiff-legged good mornings (Not For The Faint Of Heart)


    • Middle Back – Bend over barbell rows and seated cable rows


    • Lats – Pull-ups and Wide-Grip Lat Pull-downs


    • Traps – Barbell Shrugs and Upright Rows (Not For The Faint Of Heart)

The back is made up of many muscles as you can see. You have a plethora of ways to work on them also. Before I end this article it’s a few more things I want to let you know.


  • Use a thumb press grip, where you use an overhand grip with your four fingers around the bar and press your thumbs on the bar.


  • Be sure to use enough pressure on the bar to hold, but don’t squeeze too hard or you will start to work your forearms and biceps more than you wanted to.


  • When holding onto the bar or weight drive your elbows as far back as you can. Almost to the point of where your shoulder blades are touching for maximum results.


  • Don’t use too much weight. Do what you can and do it consistently and the results will come.

How To Get Rid Of Back Fat With Exercise

You can get rid of the unwanted back fat I have faith in you.

Take what you read/watched here and implement it into your current workout routine.

If you don’t have currently have a workout routine that’s fine just take these I just gave you and create one.

A good pre/after workout/exercise drink to consume is ACV.



That is all I have for you on getting rid of back fat.

I hope to have helped you out and answered some of your most important questions.

But if not feel free to comment and ask them I will respond as soon as possible.



  1. Hi William,

    Thank you very much for sharing this. I think you are absolutely right when you mention that women, and men as well, don’t do as much to work and stimulate their back muscles as they should. There is a whole set of potentially extremely strong muscles back there that need to be worked to their full potential.

    I’ve always been a big fan of working the posterior chain as I feel that it not only develops the back but does a lot for your front facing muscles as well.

    Great post!

  2. Great article William, I learned a few things here. I do back exercises but I many focus on lower back and upper back exercises. I guess I’ve been neglecting the middle back area. I think I have to start doing some seated cable rows from now on, thanks for the great tips.

  3. Thank you for this article. I really like how you went into great detail with the movements and even gave a heads up on its difficulty. That’s what makes this the type of information I feel good about sharing with others. Keep up the great work and I will be watching and sharing.

  4. The back muscles are probably the most overlooked out of any other muscle groups in our body. Most back muscle exercises are very intense, and they always demotivate me.

    I am really interested in trying out your recommended exercises the next time I hit the gym. I have never tried using dumbbells for my back muscles, but hopefully it’ll be easier than doing prone row!

  5. I have been having an issue with fat in the lower back. I seem to gain it there faster than anywhere else, lol. Thanks for this great info and I have never done the hyperextension exercise. Thanks for the great tip. I can see how ell that would work for the lower back and cannot believe I did not think fo something like that. Some of the other routines I will be adding to my exercise regime. Appreciate the info.

Leave a Reply

Your email address will not be published. Required fields are marked *