The Back Fat Burning Bible: How To Get Rid Of Back Fat For Good


The back fat is one of the biggest body issues faced by both men and women, especially during the summer season where less clothing becomes more.

While dropping the extra weight can be part of the solution, the ultimate problem-buster is regular strength training.

The back muscles are often the most overlooked, since most people are only concerned about what they immediately see in the mirror – which is the front of the body. If you want to have a sexy back, then it is time to reorganize your training program.

Below are some of the best back exercises that you can do at the gym and at home.

How to Get Rid of Back Fat & Tone Your Back Muscles



The pull-up is one of the best killer back exercises, but many feels anxious about doing it. While it seems difficult to do, especially if you are just starting to get active, there are many other ways to mimic the movement. The pull-up is normally done by gripping a bar with palms facing out, and then using your back muscles to bring yourself up. An easier option would be to do a chin-up, where your palms are facing you, but this workout targets your biceps more.

Dumbbell Row

exercise for back and arms

(dumbbell bent over row shown)

Position one knee on a firm chair or bench while your opposite hand holds a light weight. Slightly bend forward the arm that holds the weight, but keep your back flat. Pull that arm straight in a rowing motion as you contract your upper back and your elbow gliding through the side of your body. You can do a set of 12 repetitions on one arm, and then switch to the other. Do this for three sets.


TYI Exercise


Find a comfortable exercise mat where you can lay on your stomach. You can also position yourself this way on a stability ball. Hold a 3-pound weight in each hand, engage your back muscles, and lift your chest a bit. The next step would be to move your arms up and out to form a T-position, release, do the Y-position, release, and then form an I as your arms extend straight above your head.


The standard push-up is already enough to work your back muscles. This is done by positioning your hands on the ground, wider than your shoulders. As you lower yourself, your back muscles become more engaged. Do the workout slowly, and feel that downward movement.

Frog Crunch


This move requires a stability ball. You need to lay on your stomach on the ball, and carry your legs up toward the ceiling by bringing your knees away from the ball. It is important to be very careful when you do this exercise as any wrong move could result in injury. You can do up to 12 repetitions per set for this workout.


The superman workout will burn your back, core, and arms after every session. This move also requires you to lie on your stomach, with your arms fully-extended over your head. Keep your head up and hold your position for a as long as you can hold. Do this for 12 repetitions.

Back Extension

The back extension is similar to the superman workout. You can choose to use a stability ball (as above) for this move for added intensity. Lie on your tummy with your arms behind your head, and your feet in a wide stance. The next step would be to lean forward and attempt to lengthen your body, so your torso will rest against the ball and your balance focusing on your toes. Lift your chest up, hold that for a while, and slowly lower yourself down to curl around the ball. Do this for 12 repetitions.


Scorpion Twist


The scorpion twist requires you to lie on your stomach, and your arms flat on the ground. Lift your chest up as much as you can, and hold that position for a moment before slowly lowering yourself down. Bend your left knee as you contract your glute, and twist your hips to let your left foot touch the ground on the outside of your opposite leg. Return to the start position before doing the movement with your other leg. Do this for several sets.

Arnold Presses


If you want more challenge to the traditional shoulder press workout, then the arnold press could be your option. Sit on a bench as you hold a dumbbell in each hand, with your palms facing towards you. Rotate your hands as you press the weights up, so they end up facing the opposite side. Rotate them again as you lower the weights back to the start position. Do this for several repetitions.

Upright Rows


You can choose to use a bar, dumbbells, or a cable machine with a bar attached on it. Hold the weight or bar down in front of your legs, and slowly lift your elbows up to shoulder height. Always make sure that your hands are close to your body. Your arms should go straight up and down from the start position.

Rear-Delt Raises


This is another workout that targets both your shoulders and upper back. You can either stand or sit for this workout, but the latter option is more challenging. Hold a weight in each hand, and gradually bend your body at the hips as you maintain a straight back and slightly bent knees. The weights should hang down in front of you. The next step would be to raise your arms up slowly and bring them to the side as if you are forming the letter T and until they are at shoulder height.

One-Arm Lateral Raises

Shoulder Exercise

source - ""

Most people do the lateral raises with both arms (like shown above). However, this workout will become more effective if you do it with one arm at a time. This puts more attention to your weaker side, allowing you to strengthen both sides. Hold a weight with one hand, and let the other hold a sturdy object like a pole. Lift the weight up to shoulder height, and hold it for a moment before lowering your arm back down.

Summing Up

Did you find a new exercise or new motivation to get a nice, toned back? Share the love, we'd really appreciate you helping us to spread the work about getting fitter and healthier NATURALLY!​

The 12 best exercises for toning the back muscles and getting rid of back fat!

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About the author


    Hi, and welcome to! My name is Andy and thank you so much for stopping by! I'm a qualified personal trainer and health blogger. I know what it takes to live healthy, around a busy lifestyle! My mission is for each visitor to comes my website to learn one new healthy trick, so thanks for stopping by, I hope you've learned something new today!

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