Rolls of back fat are best addressed with cardio exercise and resistance training exercises. You can use dumbbells to do exercises that target your upper, middle and lower back. Follow the exercise guidelines set by the U.S. Surgeon General and do aerobic exercise, such as playing sports or jumping rope, five days a week to burn fat, including the fat on your back. Perform back exercises with dumbbells three days a week, recommends the Aerobic and Fitness Association of America (AFAA).
Reverse Flye
Lie face down on an exercise bench with a dumbbell in each hand. Hang your arms over the sides of the bench toward the floor. Turn your palms inwards and put a slight bend in your elbows. Raise your arms toward the ceiling and pull your shoulder blades towards each other. Your wrists should be in line with your shoulders when your arms are lifted. Lower your arms back to the floor to complete one dumbbell reverse flye to target your upper back, recommends AFAA. Do two sets of 12. Use dumbbells that tire your muscles out on the last rep for all exercises.
Bent Over Row
Perform the bent over row to target your middle back, recommends AFAA. Half-kneel on an exercise bench, placing your right knee and right palm on the bench. Keep your left leg straight, with your foot on the floor. Flatten your back so that it is parallel to the bench. Move your right hand so that is below your right shoulder. Hold a dumbbell in your left hand with your palm facing the bench. Raise your left arm to the ceiling by bending your elbow and pulling your left shoulder back. Straighten your arm again to finish one row on the left side. Do equal number of row on both sides. Do two sets of 12 per arm.
Back Extension
Lie on your stomach, on the floor, to do back extensions for your lower back, recommends AFAA. Use the long-lever variation to incorporate a dumbbell. Hold your arms straight in front of you on the floor with one dumbbell held horizontally between your hands. Legs should also be straight. Raise your torso off of the floor, but keep your legs relaxed on the ground. Only lift as high as you can without straining your back. Keep your arms in line with your ears and look down. Lower yourself back to the floor to complete one rep. Work up to two sets of 12.
References
- Office of the Surgeon General: Overweight and Obesity
- "A Guide to Personal Fitness Training: Aerobic Fitness Association of America"; Mary Yoke, MA; 2003
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