8 amazing exercises to get rid of back fat

In training, it is natural for us to focus on the parts of the body that we can see. That explains our emphasis on planks and sit-ups in our daily gym routines. Yes, firm abs and biceps are what you dream of, but you also need to work on your back area to get rid of those pesky love handles. Unfortunately, zonal reduction is a myth, and you need a general body workout to lose weight . But for a toned look, you also need to work individual muscles. Here are the best exercises to get rid of back fat.

How to reduce back fat

Your back muscles protect your spine and help it do its job, as well as reach, pull, and extend your arms and torso. From a cosmetic standpoint, there are two main muscles that give your body definition.

• Latissimus dorsi muscle : The lats are two large muscles on each side of the spine. When toned, they give the coveted inverted triangle shape to men’s backs. Since they’re made from type II fiber, training at higher speeds and lifting heavier loads help tone them better.
• Trapezius Muscle : These flat triangular muscles stretch over the back of the neck and upper chest, forming a diamond shape. Its actions include extending the head and elevating, depressing, and stabilizing the scapula or shoulder blade.

8 exercises to get rid of back fat

Tone the lats

Pull-down exercises are good for the lats – both horizontal ones like rowing and vertical ones like going up and down. The inverted row is the most effective exercise for the medial lats, while exercises that involve lateral flexion and body lifts are good for the lateral lats.

1. Reverse Row

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Lie on your back under a fixed horizontal bar placed an arm’s length away from you. Grasp the bar with a wide overhand grip. Keeping your body straight, pull yourself up toward the bar. Return until arms are extended and shoulders stretched forward. Repeat.

2. Cable training

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Sit on a cable machine with your back straight, feet firmly on the pads, and knees slightly bent. Pull the cable attachment towards your waist while keeping your lower back straight. Pull your shoulders back and push your chest forward during the contraction. Return until arms are extended, shoulders stretched forward, and lower back flexed forward. Repeat.

3. Pull – ups

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Reach out and grab the bar with a wide overhand grip. Pull the body up until the neck reaches the hands. Lower your body until your arms and shoulders are fully extended. Repeat.

4. Pull-downs

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Stand in front of a pull- down bar , place your palms flat on the bar, and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists locked, pull the bar down toward your body in an arcing motion. The bar should touch or come close to the thighs. Slowly allow the bar to return to the starting position. Keep your back straight. Repeat.

Tone the trapezius

Some of the best exercises for the upper back, especially the trapezius muscles, are the side sit, double arm upright, pushups, and yoga cobra pose.

5. Side Sitting

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Sit on the edge of a chair, holding a dumbbell in each hand. Bend your elbows a little, raise your arms to shoulder height so that they are parallel to the ground. Do the movement feeling the stretch in your back. Pause. Return to the starting position. Repeat.

6. Double Arm Upright Row

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Stand with your feet a foot apart, holding weights (or a dumbbell in each hand). Extend your arms down, placing each dumbbell in the center of your thighs. Extend your elbows out. Keeping the dumbbells close to your body, raise the chin level of the dumbbells, flexing the traps as you do. Return to the starting position. Repeat.

7. Pushups Plus

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Get on all fours and place your hands on the floor so they’re slightly wider than your shoulders, but in line with them. Raise your knees and straighten your legs, supporting yourself on your toes. The body should form a straight line from the ankles to the head. Keep your abs engaged throughout the exercise. Lower your body until your chest almost touches the floor. Pause, then push yourself back to the starting position as quickly as possible. Once your arms are stretched out again, circle your upper back and push it up toward the ceiling. Pause for a count, then do another pushup. Repeat.

8. Cobra Pose

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Lie on your stomach, with the tops of your feet flat on the floor and your toes spread. Place your palms on each side of your chest. As you inhale, lift your upper body, keeping your stomach and hips on the ground. As you come up, make sure your elbows are bent and facing the wall behind you and your shoulders are facing away from your ears. Once you’re in position, keep your elbows straight. As you exhale, lower. Repeat.

These are some of the exercises that work for the upper body. Include them in your daily workout to get rid of back fat.Source: 

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