When you have fat on your back and arms, chances are you have it through the rest of your body, as well. This means that you have to promote weight loss through your whole body to get to your back and arms. That being said, you still have to work these areas with specific weight training exercises. This can help build muscle which is metabolically active, and also create definition.
Step 1
Consume foods that are low in fat and high in nutrients. Avoid processed meats, fast food, deep fried foods, commercial baked goods and white flour products. Eat nothing but fruits, vegetables, lean meats, whole grains, beans and low-fat dairy products. Remember to keep your portion sizes under control to promote weight loss.
Step 2
Perform cardiovascular exercise that involves the upper body. Elliptical training, swimming, jumping rope and rowing are examples of these. Aim for 45 to 60 minutes of cardio, three times a week.
Step 3
Execute a set of deadlifts. Stand in front of a barbell that is loaded with weight. Place your feet shoulder-width apart and lower your body down by bending your knees and hips. Grab the bar with a shoulder-width overhand grip and stand back up. Let the bar rest against your thighs and slowly lower it back to the floor. Keep your back straight throughout the whole movement.
Step 4
Attach a straight bar to a high pulley to do lat pulldowns. Sit on the seat and adjust the thigh pad over your thighs so there is a snug fit. Reach up and grab the bar with a wide grip and lean back slightly. Keep your back straight and pull the bar down to the front of your chest. Let it go back up slowly and repeat.
Step 5
Brace your feet against a wall to do back extensions. Lie across a stability ball with your hips in contact and your feet braced against the bottom part of the wall. Place your hands on the sides of your head and fold your body over the ball. Lift yourself up by contracting your lower back muscles. Hold for a second, slowly lower yourself back down and repeat.
Step 6
Lie on a bench to do close-grip bench presses. Grab the bar with a shoulder-width grip and push it off the supports so it is right above you. Slowly lower the bar down until it lightly touches your chest and push it back up. Repeat for a set of reps. When you are lowering the bar, keep your elbows in close to your body.
Step 7
Align two benches parallel to each other and slightly wider apart than the length of your legs. Place your heels on one bench and grab the edge of the other bench with your hands. Lower your body down until your upper arms are parallel to the floor. Push yourself back up and repeat.
Step 8
Lift a barbell to do curls. Stand with your feet shoulder width apart and hold a barbell in front of your thighs with an underhand grip. Curl the bar up towards your chest by contracting your biceps. Squeeze for a second and slowly lower the bar back to the front of your thighs. Repeat for a set of repetitions.
Step 9
Lie on an incline bench to do hammer curls. Hold dumbbells in your hands with your palms facing in and your arms hanging straight down at your sides. Maintain this hand position as you curl the dumbbells up toward your shoulders. Squeeze for a second, lower the weights back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of your back and arm exercises. Work out three days a week, on the days in between your cardio.
Things You'll Need
- Barbell
- High pulley
- Exercise ball
- 2 weight benches
- Dumbbells
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