Upper back fat is not typically thought about as much as fat in other areas, such as the stomach. But it still can exist, and it can still cause you to feel self-conscious when it does. The tricky thing about back fat is that you cannot do just one exercise repetitively to melt it off. You need to do a number of exercises to build muscle, while simultaneously promoting weight loss. This is because weight has to be lost throughout the whole body instead of just one location. When you build back muscle, you can help increase your metabolism and create better definition.
Step 1
Eat foods that are low in fat, sodium and sugar. Stay away from processed, highly refined foods like white bread, cookies, crackers, cupcakes, burgers and chips. Stick with foods that are high in nutrients like fresh fruits and vegetables, lean meats, fish, whole grains, beans and low-fat dairy.
Step 2
Hop on a rowing machine and exercise for 45 to 60 minutes. If you do not like rowing, partake in some form of cardiovascular exercise that you do like, as long as it involves your upper body. Elliptical training, cross country skiing, swimming, kick boxing, versa climbing and jumping rope are examples. Do cardio three times a week on alternating days.
Step 3
Attach a straight bar to the high pulley of a lat pull-down machine to do wide grip pull-downs. Sit on the chair of the machine and adjust the thigh pad so it fits snugly on top of your thighs. Reach up and grab the bar with a wide grip and lean back slightly. Pull the bar down in front of your body to chest height and slowly let it go back up. Repeat for a set of reps. Keep your back straight throughout the exercise.
Step 4
Grab a pair of dumbbells to do bent-over rows. Stand with your feet shoulder width apart and hold the dumbbells in front of your thighs with your palms facing you. Bend down at the waist so your back is just above parallel to the ground. Let your arms hang straight down toward the floor. Pull the weights up to your sides and squeeze your shoulder blades together. Slowly lower the weights back down and repeat. Keep your elbows in tight against your body the whole time.
Step 5
Throw a medicine ball over your head to a partner. Sit on a stability ball while holding a medicine ball straight above your head with your arms fully extended. Throw the ball to a training partner in a fast, downward motion. Follow through with your arms and let them swing along the sides of your body until they are behind you. Move your arms back in front of your body to catch the ball back and repeat.
Step 6
Execute a set of pike push-ups. Lie on your stomach with your hands directly under your shoulders. Curl your toes under your feet and place them shoulder width apart. Lift your body up and push your weight back toward your heels so you form an angle. Lower your forehead toward the ground in a forward direction until it is an inch away. Push back up and repeat for a set of reps.
Tips and Warnings
- Perform 10 to 12 reps of lat pull-downs and bent-over rows, and 15 to 20 reps of medicine ball throws and pike push-ups. Do four to five sets and work out three times a week on the alternating days of your cardio. Mix in some chest exercises to prevent muscle imbalances. Chest presses, push-ups and medicine ball chest passes are examples.
Things You'll Need
- Lat pulldown machine
- Dumbbells
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