Back fat is a common complaint and can sometimes be difficult to get rid of. Cardiovascular exercise such as running, swimming and rowing is an effective way to begin your fat loss journey. The American College of Sports Medicine recommends that overweight adults get at least 45 minutes of exercise per day to facilitate weight loss and prevent weight regain. Combine the cardio with back-targeting strength exercises and you'll be on your way to a strong, lean back.
Lat Pull-Downs
Lat pull-downs target the large latissimus dorsi muscle that spans the width of your mid-back. They also work you trapzius and rhomboid muscles located in your upper back. Sit facing a pull-down machine with your legs positioned under the pads, your knees bent and feet flat on the floor. Adjust the weight on the machine then grasp the bar with a wide overhand grip. Inhale and pull the bar to your chest while puffing out your chest and pulling your elbows back. Squeeze your back at the end of the movement then carefully return to the starting position. Complete two to three sets of eight to 12 repetitions.
Bent Rows
This exercise works nearly every muscle in your back while also improving spine stability. Hold a dumbbell in each hand or hold a barbell with an overhand grip wider than shoulder-width. With your feet shoulder-width apart and your knees slightly bent, lean forward at the waist 45 degrees so that the weight is at knee level. Inhale, straighten your back, contract your abdominal muscles and pull the weight up to your chest by pulling your elbows up and back. Carefully lower the weight back to the staring position. To prevent injury, never round your back during this exercise. Perform two to three sets of eight to 12 repetitions.
Sumo Deadlift
The sumo deadlift exercise develops not only your back but also your abdomen, glutes, hamstrings and quadriceps. Stand facing a barbell loaded with the appropriate weight. Position your shins close to the bar with your legs wider than shoulder-width and your toes pointing out. Inhale and bend your legs until your thighs are parallel with the ground. Grasp the bar with an overhand grip about shoulder-width apart. Straighten your back, contract your core and push through your heels to extend your legs and lift the bar. Pull your shoulders back at the end of the movement, pause, then carefully return to the starting position. Avoid using heavy weights until you have mastered this exercise. Complete two to three sets of five to 10 repetitions.
Seated Rows
The seated row works the bulk of your back as well as your arms and shoulders. Sit facing a cable row machine and position your feet on the foot pads. Bend your torso forward and grasp the handle. Keeping your back straight, inhale, contract your abdominal muscles and bring the handle to the base of your sternum by lifting your torso upright and pulling your elbows back. Squeeze your shoulder blades together at the end of the movement then slowly return to the starting position. When using heavy weights for this back exercise, avoid rounding your back. Two to three sets of eight to 12 repetitions will sufficiently work your back.
References
- "ACSM's Resources for the Personal Trainer", Second Edition; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Seated Cable Rows
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