When it comes to a male physique, a common goal is to have a V-shaped back, but if you have an abundance of fat on your back, you know firsthand how far off this goal can seem. But by taking an active approach with the right exercises, you can slim down the fat and create the definition you've been yearning for.
Step 1
Perform cardiovascular exercise to burn the fat covering your back. Choose any form of cardio, as long as it involves your upper body. Rowing, versa climbing, racquetball, kickboxing, swimming and elliptical training are examples. Aim for 60 to 90 minutes of cardio three times a week on nonconsecutive days.
Step 2
Execute a set of pull-ups. Hang from a pull-up bar with a slightly wider than shoulder-width, overhand grip. Bend your knees and cross your legs behind your body. Pull your yourself up until your chest meets the bar, then lower back down and repeat. Keep your core tight and do not sway.
Step 3
Grasp a weighted barbell with a wide grip to do deadlifts. Stand behind the bar with your feet shoulder-width apart and bend your knees and hips to lower your body toward the bar. Place your hands slightly wider than shoulder-width apart on the bar and lift it as you stand. Let the bar rest against your thighs as you assume a straight position. Lower it back to the floor and repeat.
Step 4
Perform a set of barbell bent-over rows. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with a slightly wider than shoulder-width grip. Bend forward at the waist until your back is not quite level with the floor. Let the bar hang straight down. Lift the bar up to lightly touch your stomach, then lower it back down and repeat.
Step 5
Fasten a straight bar to a high setting on a cable machine to do straight arm pulldowns. Stand facing the weight stack with your feet shoulder-width apart. Grasp the bar with an overhand shoulder-width grip and fully extend your arms. Push the bar down to lightly touch your thighs, raise it back up to chest height and repeat.
Tips and Warnings
- Perform three to four sets and 10 to 12 reps of your back exercises. Work in some chest exercises to prevent muscle imbalances. Fat loss is the overall goal, so follow a healthy diet that is low in fat and high in nutrients.
Things You'll Need
- Weights
- Barbell
- Pull-up bar
- Cable machine
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