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  • 9 min read

    Ever wondered why targeting back fat is crucial for your overall fitness and aesthetics? It's not just about fitting into that chic sports bra or feeling confident in a backless dress; it's about embracing a healthy lifestyle that enhances your wellbeing.

    We've got some effective exercises that will help you bid farewell to back fat. Ready to dive in?

    A Bit About Back Fat

    Back fat sneaks up on us through a combination of factors including the natural ageing process and lifestyle. This pesky fat accumulates over time, particularly around the "love handles," "muffin tops," and behind the bra strap. But it's not just a cosmetic concern.
    Accumulated back fat can lead to health complications, including insulin resistance and high testosterone levels. So, tackling back fat is about more than just aesthetics - it's about your health too.

    Top Exercises for Burning Back Fat

    Strength Training
    Pull Ups
    Target Muscles: Lats, biceps, and upper back.
    Equipment needed: Pull-up Bar.
    Grasp the bar with an overhand grip, hands slightly wider than shoulder-width. Engage your core by drawing your belly button towards your spine. Begin by hanging from the bar with arms straight and shoulders relaxed. Feel your shoulder blades naturally relaxed and your core engaged.
    Now, initiate the pull by squeezing your lats and forearms, drawing your elbows towards your ribs. Imagine pulling yourself up, not relying solely on your arms. Aim to pull yourself up until your chin surpasses the bar. Maintain core engagement and avoid swinging your body. Finally, slowly lower yourself back to the starting position, feeling the burn in your back muscles.
    Bent Over Rows
    Target Muscles: Middle and upper back.
    Equipment Needed: Barbell or dumbbells.
    Stand with shoulder-width apart, knees slightly bent, and core engaged.
    Bend at your hips, hinging from your lower back as if pushing your hip back towards a wall. Keep your back straight and core engaged, avoiding any rounding.
    Pick up your weights (dumbbells in each hand or barbell with an overhand grip). Row the weights towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together. Slowly lower the weights back down to the starting position.
    Single Arm Dumbbell Rows
    Target Muscles: Upper back and lats
    Equipment Needed: Dumbbell
    Stand with one foot firmly planted on the ground and the other foot placed on a bench or platform for support. Bend at your hips, hinging from your lower back with a flat back and engaged core. Grab the dumbbell in your free hand and let it hang naturally.
    Pull the dumbbell towards your chest, keeping your elbow close to your body and squeezing your shoulder blades back. Then, slowly lower the dumbbell back down to the starting position. Avoid using momentum.
    Seated Cable Rows
    Target Muscles: Lats and rhomboids.
    Equipment Needed: Cable row machine (this one needs a visit to the gym).
    Sit tall with your back straight, core engaged, and feet flat on the floor. Grasp the cable hand with an overhand grip, hands wider than shoulder-width. Lean back slightly (about 10-15 degrees) while maintaining a flat back and engaged core.
    Pull the cable handle towards your chest, focusing on squeezing your shoulder blades together and engaging your lats. Imagine your elbows moving towards your ribs, not just out to the sides. Slowly release the cable back to the starting position. Resist the urge to swing or jerk the weight.

    Cardiovascular Exercises

    Equally Important as Strength Training.
    Cardio exercises are just as important as weight training. They help in shedding fat overall, including the one on your back.
    Both cardiovascular exercises and weight training play complementary roles. Start with two sessions per week of 30 minutes of cardiovascular exercises and two days of weight training that targets your back muscles using proper form and progressive overload.


    An excellent full-body workout that particularly helps with burning back fat by engaging all the back muscles. Try swimming for approximately 30 minutes once a week.
    Swimming is a fantastic exercise which engages major muscles. Depending on your swimming intensity and duration, swimming can burn up to 600 calories per hour and enhances your overall fat loss.
    • Use different stroke such as freestyle, backstroke and breaststroke, to target different muscles.
    • Alternate between fast and slow swimming strokes for increased calorie burning.
    • Maximize to correct form and use the working muscles as you pull through the water.
    • Consult your physician before starting swimming, especially if you have any health conditions or concerns.
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    A high-intensity cardio workout that target overall fat burn. Consider street running, emulating the routine of boxer Laila Ali (daughter of the famous Muhammad Ali), hill running inspired by Jerry Rice of the NFL's San Francisco 49ers or indoor treadmill running adapting to various settings.
    You can try it once a week.
    Treadmill Workout


    This is a fun way to combine cardio and strength training.
    Boxing works your upper body, core and back.
    Boxing engages numerous muscles groups, from your legs and core to your shoulders, arms and back. Boxing also incorporates high intensity workouts and burns calories and enhances your coordination, strength and improves your mental well-being.

    High Intensity Interval Training (HITT)

    A famous technique that involves various exercises that alternate between slow and fast intervals. It is considered an effective way to burn fat and improve cardiovascular health.
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    Conclusion: Top Exercises to Help you Burn Back Fat

    Addressing back fat is crucial for your overall health, confidence and fitness goals. Alongside the exercises mentioned, incorporating a proper diet is key.
    Increase your protein intake, focus on whole foods, and maintain a calorie deficit.
    Remember, consistency and sustainable habits are your best friends on this journey. So, lace up those sneakers and let's get to work on sculpting a strong, confident back.

    References Appreciated

    Boxer Laila Ali routine

    Hill Running by Jerry Rice

    How To Perform Bent Over Rows

    One Arm Dumbbell Row

    Progressive Overload

    San Francisco 49ers



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