Exercises for Back Fat

Excess fat on the back is not exactly a pretty sight for both men as well as women. Men who have a preference towards strong, broad shoulders, and a well-developed physique would like a good muscular and athletic back. At the same time, women, especially the ones who like wearing off-shoulder dresses, or those with deep V backs, would hate to see layers of unwanted flab spoiling their otherwise chic ‘n’ sexy appearance. Simply put, a well-toned back is a must-have for a great body, be it that of a man or a woman. Keeping that in mind, here are some exercises for back fat removal.

This process is at times a bit of a tricky proposition. One of the main reasons being, it is not as easily visible to us as compared to flab in other areas (for example, stomach, hips, etc.)


Swimming is one of the best ways of attacking all the unwanted flab on your entire body. It is one of the few routines that results in a full body workout. A good 30-minute swim workout three or four times a week is a good option. During your swim workout, make sure you try and incorporate as many different swim strokes as possible. Each swim stroke works on a different set of muscles, so by alternating between different swim strokes, you will ensure that all the muscle groups are given ample movement. Try it out. It’s a sure-shot way of toning your entire body.


Pull ups are another good way of toning your shoulders, arms, and your upper back muscles. They help in burning excess flab, building muscle, and consequently, increasing the strength of these body areas. As far as equipment is concerned, all you will need is a pull up bar. Here is some useful information on how to build a pull up bar. Pull ups can be performed in a variety of ways such as:

  • Narrow grip pull ups
  • Wide grip pull ups
  • Kipping
  • Inward palm position
  • Outward palm position, etc.


Yoga is a great way of exercising as well as toning your entire body, not to mention strengthening your spine. Certain yoga poses work directly on the spine muscles, and help in making them strong, as well as in giving you a lean, supple build. Here are some yoga movements, which you can perform:

  • Suryanamaskara or the sun salutation
  • Bhujangasana or the cobra pose
  • Adho Mukha Svanasana or the downward dog pose
  • Urdhva Mukha Svanasana or the upward dog pose
  • Balasana or the child pose


Kick-boxing and punching bag workouts are a good way to exercise your back muscles. At the same time, strength training plays a very important role in reducing the accumulated flab. So, if you’re a regular at the gym, here are some routines that you can consider doing:

  • Back lifts
  • Rear delt fly
  • Seated cable rows
  • Seated machine rows
  • Upright rows
  • Seated machine chest press
  • Seated reverse fly

Well, these were a few exercises for reduction of the back fat. Along with it, a healthy balanced diet helps fostering weight loss, and reduces the risk of cardiovascular diseases as well. All the best. Take care!

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