Most people tend to target the stomach and waistline when it comes to losing fat in the midsection, but back fat is another frustrating part of the body to deal with. This part of fat can still linger despite your best efforts to tone and sculpt your abdominal area. Luckily, incorporating certain exercises can help reduce the fat in this area, helping to slim down the appearance of back fat.
We checked in with Andrew White, a NASM-certified personal trainer and co-founder of garagegympro.com, to learn about four exercises you can do to reduce back fat. According to White, the best workouts include seated cable rows, lat pull-downs, T-bar rows, and superman exercise. Read on to get all the details.
Seated Cable Rows
Seated cable rows can be great for targeting the muscles in the upper and mid-back.
White says, "This exercise targets the muscles in your upper and middle back, enhancing muscle tone, which can help reduce the appearance of back fat."
How to Do It: Sit at a low cable row machine with a V-handle. Place your feet securely on the platform, and keep a slight knee bend. Keep your back straight, lean back slightly, and pull the handle towards your torso, squeezing your shoulder blades together at the end of the movement. Slowly extend your arms and repeat.
Sets and Reps: Aim for three sets of 10-15 reps.
Lat Pull-Downs
Lat pull-downs target the large muscles in your back called the latissimus dorsi. White adds, "These are excellent for broadening and defining the latissimus dorsi, which can help minimize the appearance of back fat."
How to Do It: Sit at a lat pull-down station and grab the bar with a wider-than-shoulder-width grip. Lean back slightly, pull the bar down to your chest, and slowly let it rise.
Sets and Reps: 3 sets of 12 reps are generally effective.
T-bar rows
T-bar rows target the upper and middle back muscles, including the rhomboids, traps, and lats.
"This powerful compound movement engages the entire back, helping to burn calories and build muscle across the upper and lower back," White states.
How to Do It: Stand on the platform of a T-bar row machine, bend your knees slightly, lean forward without curving your back, and pull the weight toward your chest.
Sets and Reps: 3 sets of 10-12 reps work well.
Superman exercise
Although a simple exercise, superman can be an effective workout to tone your low back muscles. This exercise strengthens the muscles along the spine and core, and White says, "This bodyweight exercise engages the lower back and helps improve posture, which can play a role in the appearance of back fat."
How to Do It: Lie face down on a mat with arms extended above your head. Lift your arms and legs off the ground as if you're flying. Hold for a few seconds, then lower back down.
Sets and Reps: Try three sets of 15-20 reps.
The bottom line
It’s important to remember that these workouts alone won’t shed back fat; consistency, proper nutrition, lifestyle, and hydration are also key.
White concludes, “These exercises should be part of a comprehensive fitness program that includes cardiovascular activity and strength training. Focus on a diet rich in lean proteins, whole grains, fruits, and vegetables. Drinking plenty of water supports metabolism and helps reduce bloating, which can affect how your body stores fat.”
It’s also smart to get professional advice before incorporating any new routines; as White notes, “If you're new to any of these exercises or have pre-existing conditions, it's wise to consult with a healthcare provider or a fitness professional like myself to ensure you're performing movements correctly and safely.”
