One of the most popular questions I receive from clients is how to get rid of back fat.
This problem area can be tricky and undeniably frustrating to deal with.
You also need to establish a calorie deficit.
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So if you want to get rid of back fat, listen up, and get ready to sweat.
Here are the top exercises I recommend you incorporate into your regimen.
Lat Pulldowns
For lat pulldowns, grip the lat pulldown bar with your hands just outside shoulder-width.
Tim Liu, C.S.C.S.
Your palms should face away from you.
Resist on the way back up, maintaining tension in your lats.
Let your shoulder blades come up at the top of the motion so you get a solid stretch.
Tim Liu, C.S.C.S.
Complete three sets of 10 reps.
The #1 Upper-Body Workout To Fight Back Fat
Incline Rear Rows
Incline rear rows are next.
Set your workout bench to a 30 to 45-degree incline.
Tim Liu, C.S.C.S.
Grab two dumbbells with a pronated grip, and position your chest on the pad.
Maintain a tall chest, and bring the weight toward your body while flaring your elbows out.
Flex your upper back at the end of the motion.
Tim Liu, C.S.C.S.
Then, lower the weights until you get a solid stretch at the bottom.
Place your feet firmly on the footpad.
Pull the handle out, then completely extend your legs.
Tim Liu, C.S.C.S.
Keeping your chest tall, drive your elbows back to your hips, squeezing your back and lats hard.
Straighten your arms, and get a solid stretch in your shoulder blades before performing another rep. Take a step or two back with your feet shoulder-width apart.
Keep your chest tall and your hips back.
Tim Liu, C.S.C.S.
Keeping your core tight, sweep the bar toward the left side of your body, squeezing your lat.
Complete three sets of six reps on each side.
Start by attaching a rope handle to the cable pulley stationmake sure it’s at neck level.
Tim Liu, C.S.C.S.
Grip the rope so that your thumbs face you.
Pull the cable out, and take two steps back.
Assume a split stance for balance with one foot in front and one foot behind you.
Tim Liu, C.S.C.S.
Then, pull the rope toward your face, flaring your elbows back at the end of the motion.
Squeeze the back of your shoulders and your shoulder blades together before returning to the start position.
Perform three sets of 15 reps.
Tim Liu, C.S.C.S.
Position the weight above you in both palms so they form a diamond shape.
Then, straighten your arms out with a slight elbow bend.
Keeping your core tight, pull the weight behind you until you get a good lat stretch.
Once you’ve reached a good range of motion, pull the weight back toward your eyes to finish.
Pull your shoulder blades down.
check that to lean back slightly, reaching from your sternum rather than your chin as you come up.
Lower yourself back into the starting position before performing another rep.
Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor.
Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Start toward the front of the machine with your knees bent and your hands grasping the handles.
Then, use all the power in your legs to push your entire body backward to straighten your legs.
Finish by leaning back and pulling with your arms and upper back until the handles are touching your chest.
