Back fat is unsightly, and in the cases women who wear bras, uncomfortable. While fat can accumulate anywhere on the back, it's appears most prevalent just under the arms and along the mid-back. Getting rid of back fat involves a healthy diet, cardiovascular exercise to burn the fat and spot training to sculpt the trapezoids, latissimus dorsi, and rhomboid muscles.
Step 1
Perform dumbbell bent-over rows. Place one knee and the hand on the same side on a flat bench, while your other leg is on the floor and your available hand is holding a dumbbell extended toward the floor. Pull the dumbbell up toward your side, keeping your elbow close to the body. Lower to the start position. Repeat doing 12 to 15 repetitions then switch sides. Increase resistance by adding more repetitions and/or weight.
Step 2
Perform incline reverse lateral dumbbell raises. Adjust your bench to incline 45 to 60 degrees. Hold a dumbbell in each hand as you lie prone on the bench with your head at the high end. Let your arms hang toward the floor with a slight bend in the elbows. Raise the dumbbells up and out to the side until your arms are nearly shoulder level. At the top of the raise, squeeze your shoulder blades together. Lower and repeat doing two sets of 12 to 15 repetitions. Add resistance by increasing repetitions and/or weight.
Step 3
Perform chinups. Use a chinup bar, or if you need help, use an assisted pullup machine at your gym by placing your knees or feet on the platform. If you don't have access to a gym, but need help, place a chair under your chinup bar to use your legs for assistance. Grip the bar with your palms facing in. If your legs are hanging, cross your ankles to stabilize your lower body. Pull your body up until your chin reaches the level of the bar then lower back down. Move slowly and with control through the entire range of motion. Do as many as you can with proper form.
Tips and Warnings
- Perform 75 minutes of rigorous, or 150 minutes of moderate, exercise every week to burn fat, suggests the Centers for Disease Control and Prevention. Dumbbell exercises will strengthen and tone muscles, but won't burn back fat.
Things You'll Need
- Dumbbells
- Bench
- Chin-up bar or assisted pullup machine
References
- GovenFitness.com: Your Anatomy...Muscles You Should Know
- ExRx.com: Dumbbell Bent-Over Row
- American Council on Exercise: Incline Reverse Lateral Dumbbell Raise
- American Council on Exercise: Chin-Ups
- ExRx.com: Assisted Pull-Up
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
Member Comments