Exercises for Back Fat

Back fat can be annoying and unsightly, and is often a sign of excess fat throughout the rest of the body. It is impossible to target only your back fat, but by decreasing your overall body fat, you will also decrease your back fat. Combine a healthy diet, cardio and specific back exercises to lose that troublesome back fat.

Upright Rows

This exercise uses several muscles of your upper back and shoulders. Stand with your legs slightly apart, keeping your back straight. Grasp a barbell with an overhand, hand-width grip. Contract your abdominal muscles and pull the barbell up along the front of your body to your chin, raising your elbows as high as possible. Pause and then slowly lower the bar back to the starting position. Complete two to three sets of eight to 12 repetitions.

Lat Pull-Down

This exercise mainly works the large latissimus dorsi muscle that coves the bulk of your middle back. Sit facing a lat pull-down machine with your knees bent and legs positioned under the pads. Grasp the handle with a wide overhand grip. Contract your abdominal muscles and pull the bar toward your upper chest while pushing your chest out and pulling your elbows back. Pause at the end of the movement then carefully return to the initial position. Perform two to three sets of eight to twelve repetitions of this exercise.

Single Arm Dumbbell Row

This exercise targets the muscles of your upper and middle back as well as your shoulders and arms. Grasp a dumbbell with your right hand with your palm facing in. Place your left hand and left knee on an exercise bench to support your back. Begin with your right arm extended and hanging toward the floor. Contract your abdominal muscles and bend your right arm to lift your elbow as high as possible while bringing the weight toward your chest. Pause at the top of the movement then slowly lower back to the starting position. Complete eight to 12 repetitions then repeat the exercise with your left arm. Perform two to three sets of the exercise per arm.

Back Extension

Back extensions mainly develop the muscles of the lower back as well as the spinal erectors that run along the length of the spine. Lie face down in a Roman chair with your ankles positioned beneath the roller pads. Your pubic bone should rest on the support pad. Cross your hands in front of your chest to prevent any flailing during the exercise. Begin with your hips flexed and your head pointing toward the floor. Contract your back and gluteal muscles to lift your torso to horizontal. Pause at the top of the movement then slowly lower back to the initial position. Complete two to three sets of eight to 12 repetitions. Hold a plate weight against your chest to make this exercise more challenging.

Rowing and Swimming

These are cardiovascular exercises that work your heart, lungs and several muscle groups. Cardio is a great way to burn calories and fat. These exercises are of particular importance because they not only help you lose fat but also work all of the muscles of your back. Running, cycling and cross country skiing are other great cardio options if rowing and swimming do not interest you. The American College of Sports Medicine recommends that overweight adults should increase their activity to 45 minutes of exercise per day to boost weight loss and prevent weight regain.