Lat Pulldowns

So ladies, do you find a bulgy part of your body coming out from the sides when you wear a bra? That my dear is back fat. This is due to extra fat accumulation in the back of your body. First of all, you need to check the size of your bra. If you are wearing a small bra then also you can see parts of your back bulging out from above and below the bra straps.

This back fat is really troublesome and it often makes one conscious when you are around someone. This back boob is clearly visible when you wear a body fitting dress or a tight top. We all dream of a sexy back and good posture but this back fat really makes us look unattractive. So, it is high time that we find out ‘How to get rid of back fat?’

The main reason for this back fat is we often neglect back exercise and focus on other parts of the body. Don’t worry you won’t develop man shoulders with these exercises. 

Also, remember that you cannot spot reduce fat from any part of the body. But there are certain exercises which mainly focus on the back muscles. They will help you tone your back muscles and get rid of the back folds. 

Before we move on to exercises here’s something you should know. Back muscles include:

  • Trapezius 
  • Rhomboid
  • Teres Major
  • Latissimus Dorsi
  • Erector Spinae

How to Get Rid of Back Fat: 8 Back Exercises

Below are a few exercises you can try to tone your back muscles and get rid of back fat for good.

1. Bent-Over Row

How To Get Rid Of Back Fat bent over row

Let’s start with one of the most popular back exercises that you can try to get rid of back fat- Bent over row. They work on your back muscles – Rhomboids, traps, and Lats. Additionally, they even build your biceps and triceps.

How to do:

  • Grab a pair of dumbbells and straight with your feet close to each other. Keeping your back straight so that your spine is in a line and lean forward. Push your hips back and slightly bend your knees.
  • Now extend your arms straight below the shoulder and palms facing inwards. Look straight, this will be your starting position.
  • Without lifting your body, pull your arms back by flexing your elbow. The weights must be near the body (between abs and thighs) and elbows behind the back.
  • You must squeeze your shoulders while doing so. Now release your arms and come back to the starting position. This completes one rep.
  • Sets – 3 sets of 10 reps each

2. Bent-Over Fly

Bent over fly

You must be knowing that reverse fly exercise works on the posterior deltoids of the shoulders. But here’s a fact, it also works amazingly on your lower and upper back muscles. 

How to do:

  • Hold a dumbbell in each hand and stand with your feet hip-width apart. 
  • You now have to lean forward at around 45 degrees, so bend your knees slightly and hinge the hips.
  • Extend your arms straight below your shoulder and in front of your thighs. Your palms should be facing each other and there will be a slight bend in your elbow. This is the starting position. 
  • Now raise your arms to the sides till your elbow reaches the shoulder-height and pause for a second.
  • Come back to the starting position. This will complete one rep.
  • Sets – 3 sets of 10 reps each

3. Side Forearm Planks with Arm Extension


This popular triceps exercise targets your back muscles – Erector Spinae. Apart from toning your back muscles, they also improve your balance and core strength.

How to do:

  • To get into position, grab a dumbbell in the left hand and lie down on to the right side. Your feet should be stacked on each other. 
  • Your right forearm should be flat on the ground and your upper arm making 90 degrees with the floor. Your elbow should be right below the shoulders.
  • Lift your body weight on your right hand and flex your left elbow to keep the dumbbell near your stomach. You are now in the start position.
  • Balance your body on your right arm and extend your left arm straight in the air. Remain in this position for a second and bring the left arm down. Repeat it for 10-12 times.
  • Perform this exercise on the other hand as well.
  • Sets – 2 sets of 10 reps on each side

4. Bridge

This exercise works well with the lower body and strengthens your hamstrings and glutes. But it also helps you tone erector spinae muscle of your back. Doing this exercise will also reduce lower back pain.

How to do:

  • Lie down straight and place your arms on the sides with palms facing the floor. Your knees should be bent but your feet must lie flat on the floor.
  • Lift your hips off the mat until your thighs and back are in a straight line to form a bridge (hence, the exercise is called bridge.)
  • Hold this position for 10-15 seconds and bring down your buttocks on the floor. This finishes one rep.
  • Sets- 3 sets of 8 to 10 reps

5. Shoulder Shrugs

How To Get Rid Of Back Fat shoulder shrugs

Who knew shrugging would be good for your health. Shoulder shrugs target the neck, back (traps), and shoulder muscles. This is one of the easiest exercises to get rid of back fat.

How to do:

  • Grab a pair of dumbells and stand straight with your feet close to each other. Keep your abs and chest tight.
  • Your arms should be at the side of your body with palms facing inwards i.e. towards your body.
  • Now, raise your shoulders up like you shrug, until your shoulders reach the ears or as high as you can. You must do this without flaring out your hands.
  • Hold this position for 10-15 seconds before returning to the start position.
  • Perform 10-12 reps of this exercise.
  • Sets – 3 sets of 15 reps 

6. Lat Pulldowns

Lat Pulldowns

You can make it out from the name that this exercise focuses on your back muscles –  Latissimus Dorsi. You will need a cable pulley machine for this exercise. The movements in this exercise improve your posture and strengthen your back muscles.

How to do:

  • First things first, you need to set the weights of the cable pulley machine according to your level. Adjust the height of the rod and seat. You must be able to grab the bar with fully extended arms but without having to lift your hips from the seat. 
  • Now that the adjustments are done, sit down comfortably on the seat of the cable pulley machine. Your knees should be under the pads and feet must lie flat on the ground. 
  • To get into the starting position, raise your hand and grab the bar with a firm grip. 
  • Slowly using your back and shoulder muscles lower the bar until it reaches the chin level. While doing so, your elbows must point down towards the floor instead of flaring out at the back.
  • Now slowly lift your arms to raise the bar and reach the starting position. Remember you have to control the motion of the bar and not the other way round, otherwise, it can injure your muscles. 
  • Sets- 2 sets of 15 rep each

7. Superman Ball Lifts

This exercise focuses on glutes, hamstring, and back. As you can see this exercise requires a gym ball but you can also do it without one. While lifting your chest you must use your back muscles instead of putting pressure on your stomach.

How to do:

  • Place a ball between your ankles and lie down on your belly (use a mat). Spread out your legs and extend your arms in front of you. You face should be facing the floor. This is the start position.
  • Now lift your head and chest off the mat and keep your arms extended. At the same time squeeze your glutes and lift your legs and ball off the mat. Your body should be fully stretched out in this position.
  • Be in this position for a second and lower your legs and chest down to return to the start position. This completes one rep.
  • Sets – 3 sets of 15 rep each

8. Seated Cable Row

The last exercise that will help you get rid of the back fat is ‘Seated Cable Row.’ This exercise works on most of your back muscles like erector spinae, traps, and latissimus dorsi. It also targets your shoulders, forearms, and upper arms.

How to do:

  • Sit comfortably on the seat of the cable row machine. Place your legs on the platform provided in front and stretch out your arms to grab the pully. If there is no platform available you can keep it flat on the ground.
  • Your arms should be fully extended and your back should be straight. This is the start position.
  • Now, without shifting your position or moving your back, pull the cable towards your body near the stomach. Your arms must be near your body and not flared out while rowing.
  • Slowly extend your arms in front to go back to the start position.
  • Sets – 3 sets of 12 reps

Continue Reading: Lower Body Workouts