Back fat is not as severe as abdominal fat, but it can still cause feelings of insecurity when you wear revealing clothing. To eliminate this fat, you need to burn calories while doing muscle-building exercises. Muscle can help give you better definition and create the illusion that your back is leaner. Perform 10 to 12 reps with your exercises.
Rowing
Cardio is essential to burn the fat on your back. To increase the emphasis on your back muscles, you can do cardio that works your upper and lower body simultaneously, such as rowing. If you do not like rowing, try kick boxing, elliptical training, versa climbing or swimming. Aim for at least 30 minutes of cardio, three to four times a week.
Pulldowns
Wide grip pulldowns are performed on a lat machine. Sit on the seat with the padded support placed tightly on your thighs. After grabbing the bar with a wide, overhand grip, lean back slightly and pull the bar down in front of your body. Once the bar is at chest height, raise it back up and repeat. When pulling the bar down, keep your arms close to your body and squeeze your shoulder blades together.
Supine Rows
Supine rows are performed in a Smith machine. This is a rack that has a sliding bar that can be fixed in multiple positions. Set the bar at a height slightly higher than the length of your arms. After lying on the floor under the bar, reach up and place your hands in an overhand, wide grip. When you get into this position, straighten your legs and back, and place your heels on the floor. You should now have formed a straight line from your shoulders to your heels. In a controlled motion, pull your chest up to the bar. Slowly lower yourself down and repeat.
Back Extensions
Back extensions are performed from a face-down position on the floor. Place your hands on the sides of your head with your arms out at your sides. In a controlled motion, lift your upper body off the floor and arch your back. After holding for a second, lower yourself back down and repeat.
Pike Push-ups
Pike push-ups are variations of conventional push-ups and they place emphasis on the sides of your back (serratus anterior). Lie on your stomach with your hands and toes slightly wider than shoulder-width apart. In a steady motion, push yourself off the floor, lift your hips and shift your weight back towards your heels. Your body should now form an angle. While maintaining this angle, lower your forehead toward the floor by bending your elbows. Once your forehead is about an inch from the floor, push yourself back up and repeat.
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