A fatty back does not have as much of a health risk as a fatty stomach, but it can still cause feelings of embarrassment. If you are looking for exercises to reduce this fat, you need to understand that spot reduction is a myth. That being said, you can do back exercises to build metabolically active muscle and help create definition after the fat has disappeared.
Cardio
Cardiovascular exercise is what will actual burn the fat off your back. It doesn't matter what kind of cardio you choose, as long as it makes you sweat. Biking, rowing, running, kick boxing, elliptical training, jumping rope and stair climbing are all acceptable. Aim for 45 to 60 minutes of cardio three times a week on alternating days.
Bent-over Rows
Bent-over rows can be done with the assistance of a barbell loaded with weights. Stand with your feet shoulder-width apart while holding the barbell in front of your body with an overhand grip. Your hands should also be shoulder-width apart. Bend forward at the hips and slightly bend your knees. Stop when your back is slightly higher than parallel to the ground. Lift the bar up toward your stomach and squeeze your shoulder blades together. Lower the bar slowly and repeat.
Pull-ups
Pull-ups are an intense back exercise that also works your upper chest and arms. To do these, grab the pull-up bar with a slightly wider than shoulder-width grip. Pull yourself up until your chest is at the height of the bar and slowly lower yourself back down. If you struggle with these, bend your knees and have a workout buddy apply pressure against your shins as you do them.
Lat Pull-downs
Wide grip pull-downs put a particular emphasis on the latissimus dorsi muscles found on the sides of the back. To do pull-downs, sit on the seat of a lat pull-down machine and adjust the pad so it is tight against your thighs. Grab the bar with a wide grip and lean back slightly. Pull the bar down in front of your body until it is at chest height, then slowly let it go back up. When you are doing this exercise, make sure to pull the bar in a controlled motion. Do not jerk your body back and forth.
Back Extensions
Back extensions can be done with a stability ball. This exercise places a specific emphasis on your lower back. Lie over the ball with your hips located just below the apex. Brace your feet against a wall and place your hands on the sides of your head. Fold over the ball toward the ground and lift your upper body up by engaging your lower back muscles.
Bird Dogs
Bird dogs are an exercise that involves no range of motion. To do these, come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm straight in front of you and your left leg straight behind you. Hold for 20 to 30 seconds and switch sides. This exercise is also good for back pain prevention.
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