12 Exercises For Women To Reduce Back Fat
Stubborn back fat is easier to melt with exercising and there are a dozen exercises that can help in burning your back fat. There is little need to take diet pills or follow a strict dieting schedule as exercising with a healthy diet can rid you of stubborn back fat.
Warmup Before Exercises
Always do a 10-minute warmup before starting an exercise. A warmup is necessary to prepare your body and mind for exercise. Similarly, you need to allow your body a few minutes to cool off your body after exercise.
Here’re 12 exercise to remove back fat
- Bent Over Row
It targets biceps, lats, traps, rear delts, and rhomboids.
How To:
• Stand straight with your feet closed and a small-size dumbbell in each hand
• Bend forward with your back at a 45-degree angle to your waist, hips pushed back, and knees flexed
• Open your chest, roll your shoulders, and look straight to start
• Pull your hands back until your elbows reach behind your shoulders
• Return back to the starting position
• Do 2 sets of 10 reps each
- One Arm Dumbbell Row
It works on biceps, shoulders blades, lats, lower traps, rhomboids, and rotator cuffs. You will need a flat bench for this exercise.
How To:
• Place your right knee and hand on the bench
• Your right palm should be flat on the bench, back parallel to the floor
• Pick a medium-size dumbbell in your left hand, spread your left leg a little wider than your shoulder width, and bend your left knee to start
• Pull your left hand up until the dumbbell reaches your armpit
• Slowly bring the hand down to complete a rep
• Change side to do it with the left hand
• Do 2 sets of 10 reps each
- Bent Over Rear Delt Raises
It is a good exercise for lats and posterior deltoids.
How To:
• Stand straight with your feet joined and a small-size dumbbell in each hand
• Bend a little forward with your hands extended, hips pushed back, and eyes fixed on the ground
• Open your chest, and roll your shoulders back to start
• Pull your hands up until your elbows point towards the ceiling and slowly come down to the starting position
• Do 2 sets of 15 reps each
- Wide Grip Lat Pulldown
Target your biceps, shoulders, lats, teres muscles, infraspinatus, and serratus muscles with this exercise.
How To:
• Sit before a lat pulldown machine with your back straight, feet flat on the floor, chest out, and shoulders rolled back to start
• Hold the bar and lean slightly backward and pull it down until it touches your chin
• Release the bar slowly to complete a rep
• Do 3 sets of 10 reps each
- Underhand Cable Pulldown
Strengthen your lower back, biceps, lats, and deltoids with this exercise.
How To:
• Sit down before a lat machine and hold the bar with your palms facing inwards
• Your elbows should be closer to your chest and feet flat on the floor
• Lead backward to pull the chain down to your upper chest and release it slowly
• Do 3 sets of 10 reps each
- Lying Lat Pullover
It is a good exercise for the biceps, triceps, shoulders, lats, and core.
How To:
• Lie on your back with your knees flexed, feet flat on the floor, and a small-size dumbbell in each hand
• Extend your hands over your chest to start
• Move your hands from over your chest to over your head and then back
• Do 3 sets of 10 reps each
- Seated Cable Row
This exercise works great for biceps, wrist flexors, lats, trapezius, and erector spinae.
How To:
• Sit down on a lat machine with your knees slightly bent and feet on the footrest
• Grab the lower close-grip attachment and pull the chain up to your abs and then release the chain
• Do 3 sets of 10 reps each
- Bent Over Barbell Row
It is a good exercise for biceps, lats, rear delts, traps, and rhomboids.
How To:
• Stand before a barbell with your back straight and feet shoulder-width apart
• Bend forward to hold the bar but keep your grip narrow
• Bring your back and neck in a line, and engage your shoulders to start
• Pull the barbell until it reaches your abs and release the bar to complete a rep
• Do 3 sets of 10 reps each
- Inverted Row
It works on the biceps, shoulders, chest, and lats.
How To:
• Find a squat rack bar that is up to half of your height and that doesn’t move around
• Hold the bar with your hands extended and palms facing out
• Extend your legs and keep your feet flat on the floor
• Push your body up, wait for a while, and go down slowly
• Do 2 sets of 10 reps each
- Reverse Fly
Do this exercise to build your chest, traps, rear delts, and rhomboid.
How To:
• Stand straight with your feet shoulder-width apart and grab a small-size dumbbell in each hand
• Bend forward with your hands close to your chest to start
• Extend the hands laterally and squeeze your shoulder blades
• Bring your hands to the starting position to complete a rep
• Do 3 sets of 12 reps each
- Bench Dumbbell Pullover
Target your triceps, lats, rear deltoids, and rhomboids.
How To:
• Lie down on a bench with your back and neck straight on the bench, knees bent, and feet flat on the floor
• Hold a medium-size dumbbell in your hands and raise it above your chest
• Slowly move the dumbbell towards the back of your head in a circular direction and then back to the first position
• Do 2 sets of 15 reps each
- Superman Pose
It will strengthen your hamstrings, glutes, and back.
How To:
• Lied down on your belly with your legs and arms spread out
• Lift your right arm and left leg simultaneously and raise your hands
• Hold the position for a few seconds and release
• Repeat it with left arm and right leg
• Do 2 sets of 10 reps each
Disclaimer: The information provided in the blog is for educational purposes only and readers are advised to do exercises with proper training and under supervision of an experienced trainer.
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