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At-Home Exercises for Back Fat

author image Denise Stern
Denise Stern is an experienced freelance writer and editor. She has written professionally for more than seven years. Stern regularly provides content for health-related and elder-care websites and has an associate and specialized business degree in health information management and technology.
At-Home Exercises for Back Fat
A woman is doing a dumbbell row. Photo Credit chesterf/iStock/Getty Images


Women with excess back fat can feel that annoying bulge of flab above and below their bra strap, or as a roll of fat beneath the shoulder blade area. Men with excess back flab may experience an unsightly crease or roll that wiggles just above the waist along the back. Men and women can perform a variety of easy exercises at home, using lightweight dumbbells or without, to tone the upper and mid back areas. Since there's no such thing as spot-reducing, the addition of 150 minutes of cardiovascular exercise is necessary to lose fat all over, including on your back.

Shoulder Shrugs

Stand with feet about shoulder distance apart, holding light to medium weight (five- to 10-pound) dumbbells in each hand. The palms of your hands should be facing inward, toward the hips. Slightly tuck in the abs for lower back support, and lift the shoulders toward the ears. Hold the top of the shrug for about three to five seconds, and then release, suggests Fitness Magazine. Repeat this move about 10 times.

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Seated Rows

Seated rows will work the upper and mid-back muscles to firm and tone. You can use a resistance band or tube for this exercise. Wrap the resistance band or tube around a sturdy piece of furniture, holding onto each end. Sit on the edge of a chair or on the floor, back straight. The band or tubing should be taut with your arms reaching forward. Grasping the band tightly, pull your arms back so that your elbows are pointing directly behind you and hands are pulled close to torso. Try to touch your shoulder blades together behind your back. Hold for several seconds, and then release. You can repeat this exercise about 10 times, suggests Fitness Magazine.

One Arm Rows

Work the area under and around the rear of the shoulder, and banish that fat by performing one-armed rows. Grasp dumbbells that will offer a challenge, but still maintain your form. Hold onto the weight with one hand. If you have two light-weight dumbbells, you can hold onto both of them with one hand for an additional challenge. Start with the right arm. Place your left foot ahead of the other so you're able to bend forward, forearm resting on the left thigh. Keep your back straight, and shoulders even. Extend the arm holding the weight, and then lift upward, bending the elbow. Try to bring the right elbow as high as you can toward the ceiling; hold it for a moment and then lower it. Switch to work the other side. You can repeat this exercise between 10 and 20 times.

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