Easy Back Fat Exercises You Can Do At Home

Back fat exercises are often overlooked when in the gym. Are you tired of feeling self-conscious about your back fat? Do you want to tone and strengthen your back muscles, but don't have access to a gym or personal trainer?

Luckily, there are plenty of easy moves that you can do at home to target this specific area and reduce the appearance of back fat. In this article, we'll go over a long list of workouts that you can add to your workout routine to help you achieve your fitness goals.

Best Back Fat Exercises To Do At Home

1) Pull-ups:

Pull-ups are a classic exercise that works the upper and middle back, as well as the biceps.

To do a pull-up, use a pull-up bar or find a sturdy branch or beam that can support your weight.
Grip the bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
Pull your body up towards the bar, keeping your elbows close to your body.
Lower yourself back down slowly and repeat for as many reps as you can. If you're new to pull-ups, you can start by doing negative reps (lowering yourself down slowly) or using assistance bands to help with the movement.

Pull-ups are a great exercise for getting rid of back fat! (Image via unsplash/Lawrence Crayton)

2) Bent-over Rows:

Bent-over rows target the upper and middle back, as well as the biceps.

To do this move, stand with your feet hip-width apart and bend at the hips, keeping your back straight.
Hold a pair of dumbbells with your palms facing inward and your arms extended towards the floor.
Row the weights up towards your chest, squeezing your shoulder blades together.
Lower the weights back down slowly and repeat for as many reps as you can. If you don't have dumbbells, you can use water bottles or cans of food as a substitute.

3) Reverse Fly:

This workout targets the middle and lower back, as well as the shoulders.

To do this exercise, stand with your feet hip-width apart and bend at the hips, keeping your back straight.
Hold a pair of dumbbells with your palms facing each other and your arms extended towards the floor.
Raise the dumbbells out to your sides, squeezing your shoulder blades together.
Lower the dumbbells back down slowly and repeat for as many reps as you can.

4) Supermans:

This workout targets the lower back and glutes.

To do this workout, lie face down on a mat with your arms and legs extended.
Simultaneously lift your arms and legs off the ground, squeezing your lower back and glutes.
Hold for a few seconds before lowering back down and repeating for as many reps as you can.

5) Deadlifts:

The deadlift targets the lower back, glutes, and hamstrings.

To do this exercise, stand with your feet hip-width apart and hold a pair of dumbbells or a barbell in front of your thighs.
Bend at the hips and knees, keeping your back straight, and lower the weight towards the floor.
Push through your heels to stand back up, squeezing your glutes and lower back at the top of the movement. Repeat for as many reps as you can.

Deadlift are a classic workout and incredible for your back fat! (Image via unsplash/Victor Freitas)

6) Planks:

This move targets the entire back, as well as the core.

To do this exercise, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
Hold this position for as long as you can, keeping your back straight and your core engaged.
Make sure to breathe deeply throughout the exercise.

7) Cardio:

In addition to strength training workouts, cardio is also important for reducing the appearance of back fat. Cardio exercises such as running, cycling, or swimming can help burn calories and slim down overall body fat. Aim for at least 30 minutes of cardio exercise

8) Rowing machine:

Rowing machines are a great way to work out your upper body, including your back. Rowing works out your back, shoulders, and arms all at once, which can help to tone and strengthen your muscles.

To use a rowing machine, sit on the seat and grip the handles.
Push back with your legs and pull the handles towards your chest.
Release the handles and repeat for as many reps as you can.

9) Lat Pulldown:

Lat pulldown is an excellent workout that targets the upper back, lats, and biceps.

To perform this exercise, sit facing the machine, and grip the bar with your palms facing forward.
Pull the bar down towards your chest, keeping your elbows close to your body.
Release the bar and repeat for as many reps as you can.

It's important to note that spot reduction and the idea of targeting fat loss in a specific area, is not possible. To reduce the appearance of back fat, you must focus on losing overall body fat through a combination of cardio and strength training exercises. Additionally, maintaining a healthy diet and staying hydrated is also important for achieving your fitness goals. With consistency and dedication, you'll be on your way to a leaner, stronger back in no time.

Edited by Aryan Bajaj