Spring is in the air and summer is on its way! For many people, the arrival of warm weather serves as a reminder to follow through with the fitness goals we made at the beginning of the year. Whether you’re aiming to get your body bikini-ready or just want a fitter physique to take on all of your summer activities, dedicating yourself to a rigorous workout routine is one great way to get a handle on your health. When it comes to upper body and back fat, in particular, strength training is one of the most effective tools. Although spot reduction isn’t possible, building muscle in key areas can enhance definition, improve posture, and create a more sculpted appearance. A well-rounded routine that strengthens your back, shoulders, and core will help you stand taller, move better, and feel stronger.
So, what are some of the best moves to get rid of that back fat and tone your upper body? To find out, we checked in with certified running coach and personal trainer Amanda Grimm of We Run. She recommends six key exercises to help you support your upper body, helping you build strength and improve stability. Find her top picks and step-by-step recommendations below.
1. Dumbbell Bent Over Row
Here’s a great move Grimm recommends for “targeting the lats,” the large muscles in your back responsible for pulling movements and posture support.
She tells us how it’s done:
1. Stand with your feet shoulder-width apart.
2. Lean forward at the hips.
3. Hold the dumbbells with a neutral grip and pull your elbows back towards your hips.
4. Lower with control.
5. Repeat 12-15 times.
2. Reverse Fly
When it comes to stronger deltoids and upper back muscles for overall upper body stability, Grimm says the Reverse Fly is another good choice. Time to work those shoulders!
Here’s how:
1. Stand with your feet shoulder-width apart.
2. Hinge at the hips with your chest forward.
3. Hold the dumbbells with your palms facing each other.
4. Raise your arms outwards until they are parallel to the floor.
5. Lower with control.
6. Repeat 12-15 times.
3. Cat-Cow Stretch
Interested in a little yoga flow? While not a strength move, the Cat-Cow stretch is essential for “reducing back tension and improving flexibility in the spine.” Gentler exercise like yoga is a great option on rest days.
How to do it:
1. Start on all fours.
2. Arch your back while lifting your tailbone and bringing your head to look forwards.
3. Now round your back, tucking in your chin and your tailbone.
4. Repeat for 5-7 times.
4. Back Extension
According to Grimm, this move strengthens the lower back and core, making it essential for posture and spinal support.
Her instructions:
1. Lie on your stomach with your hands behind your head.
2. Lift your chest off the floor, squeezing your lower back.
3. Do not raise your feet off the floor.
4. Lower with control.
5. Repeat 10-12 times.
5. Dumbbell Lateral Raise
If more defined shoulders and an enhanced upper body is what you’re after, look no further than Dumbbell Lateral Raises, Grimm says, noting that this strength move is perfect for targeting the deltoids.
Try her instructions:
1. Stand with your feet hip-width apart, holding dumbbells at your sides.
2. Raise your arms outwards until they are parallel to the floor.
3. Lower with control.
4. Repeat 12-15 times.
6. Side Plank
This move may be notorious for its burn, but it’s one of the best options when it comes to strengthening your core. Side planks also support a healthy back and improve overall body stability.
Up for the challenge? Here’s how to do a side plank anywhere:
1. Lie on your side with your forearm extending forwards and your elbow directly under your shoulder.
2. Come up on to your elbow as you lift your hips off the floor, maintaining a straight line and engaging your core.
3. Hold for 10-20 seconds on each side.
Bottom Line
It’s always important to keep in mind that, as we noted, spot reduction is a myth—so there’s no way to guarantee that any exercise can melt the fat off your back. However, by incorporating these exercises into your routine, you can work toward a strong and defined upper body; pairing them with a healthy diet and regular cardio will ensure you’re burning calories and shedding pounds. Stay dedicated, and you’ll notice a stronger, more sculpted back in no time!
