Back rolls are slabs of fat that can make you feel uncomfortable, both physically and emotionally. If you want to slim down your back in time for your next beach vacation, perform calorie-burning and muscle-building exercises. As with exercises for other parts of your body, proper form is important when you work your back.
Elliptical Training
Elliptical training is a type of cardiovascular exercise. To burn calories and flatten your rolls, you need to do cardio. Although many forms of cardio can be effective, get an advantage by doing cardio that also works your back muscles. When doing elliptical training, your back muscles are engaging every time you pull the handles toward your body while you are gliding. Aim for 45 to 60 minutes of elliptical training three to four days a week.
Lat Pulldowns
Lat pulldowns work your latissimus dorsi muscles, rhomboids and traps, which are your upper back muscles. These are performed on a lat pulldown machine with a straight bar. Sit on the seat and adjust the padded support snugly on your thighs. Reach up and grab the bar with an overhand, wide grip. After leaning back slightly, pull the bar down in front of your body to your chest height and slowly raise it back up. Repeat for 10 to 12 repetitions.
Bent-over Rows
Bent-over rows target your mid-back, and they are performed with a barbell. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward until your back is at approximately a 45-degree angle to the floor. The bar should be hanging straight down at this point, and your arms should be fully extended. In a controlled motion, pull the bar up to your stomach, pause briefly and lower it back down. Repeat for 10 to 12 repetitions.
Dumbbell Deadlifts
Dumbbell deadlifts work your entire back, with a primary emphasis on your lower back. Place dumbbells on the floor slightly wider apart than shoulder-width and stand between them with your feet shoulder-width apart. After bending down, grab the dumbbells and lift them off the floor as you come to a standing position. Pause for a second, lower the weights and repeat 10 to 12 times.
Alternating Supermans
Alternating supermans work your back with the weight of your body. Lie face-down on the floor, with your arms extended overhead and your legs straight behind you. In a controlled fashion, lift your right arm and left leg up as high as possible. Slowly lower them and repeat with your opposite arm and leg. Continue to alternate back and forth until you've done 10 to 12 reps with each side.
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