Aside from a healthy diet and regular cardiovascular activity, strength training is an essential component of targeting fat anywhere on the body. Getting rid of back fat can be challenging because there are quite a few muscles in your back to be worked. While there are many well-known strength training back exercises such as the lat pulldown, deadlift and low back row, there are a few other exercises that can be a great addition to any back exercise routine.
Lateral Arm Raise
Step 1
Stand with your feet spaced hip-width apart and toes facing forward. Hold a dumbbell in each hand with your arms resting at your sides. Tighten your belly and straighten your back.
Step 2
Keep your arms straight as you swing them up, lifting them shoulder-height. Pause for one count.
Step 3
Return to the starting position. Perform 10 to 12 reps.
Supine Shoulder Pullover
Step 1
Lie face up on the floor with a dumbbell in each hand. Bend your knees and engage your abdomen to flatten your lower back onto the floor. Extend both arms over your shoulders with your palms facing your lower body.
Step 2
Maintain tight abdominals and straight arms as you slowly lower the dumbbells overhead toward the floor. Avoid lowering your arms any farther when your back begins to lift off the floor. Pause briefly.
Step 3
Swing the dumbbells past the starting position and toward your knees. Pause briefly and return to the starting position. Repeat 10 to 12 times.
Back Extension Over Stability Ball
Step 1
Lie face down over a stability ball with both feet plugged at a wall. Adjust your positioning so that your pelvis is just below the top of the ball. Slightly bend your knees to help hold you steady and contract your abdominals. Interlock your fingers behind your head.
Step 2
Perform a back extension by lifting your back toward the ceiling, pulling your torso off the ball. Pause briefly at the point of tension in the lower back.
Step 3
Lower your body back to the starting position and repeat 10 to 12 times.
Things You'll Need
- Barbell
- Stability ball
- 2 dumbbells
References
- “You Are Your Own Gym”; Mark Lauren, et al.; 2010
- “Stronger Abs and Back”; Dean Brittenham, et al.; 1997
- American Council on Exercise: Seated Lat Pulldown
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