Want To Get Rid Of Back Fat? Do These 7 Exercises

These exercises will give you a toned back with less fat

It’s easy to forget about working out the back. Often, the focus is on chest and abs, the things that you see in the mirror. But if you want a truly toned body, and who doesn’t, it’s essential to do workouts that banish back fat. This doesn’t mean you need to turn your routine upside down. Exercises that work out other muscles, like the biceps or shoulders, can be modified to sculpt the back.

Aside from building energy-burning muscle, back workouts have serious benefits. They will improve posture and balance, two factors that prevent injury. You’ll also ward off back pain, a common problem in most people. Daily activities like carrying groceries will be a breeze.


Moreover, back muscles and abs work together to create a solid core. Toned abs can’t work alone! With these 7 exercises, you’ll be more than happy to pat yourself on the back.1

1. Superwoman

A static hold that will help tone your back


This isn’t just a simple stretch. It works the entire body, using the back and abs as balance. Over time, increase how long you hold it. Keep the reps between 5 and 10.


  • Lie face down, straightening your arms and legs.
  • Contract your core.
  • Raise your arms, head, chest, and legs.
  • Hold for 5 seconds.
  • Lower to finish 1 rep.

2. Push-Up

This exercise will strengthen your chest and your back


The classic push-up focuses on the chest, shoulders, and arms. But the back isn’t left out! With every push, the upper back gets involved. Perform 10 reps.


  • Place your hands on the floor, shoulder-width apart.
  • Extend your feet behind you, side by side.
  • Prop up your body. It should form a straight line.
  • Bend your arms to lower the body.
  • Engage the chest to push yourself back up.
  • This completes 1 rep.

3. Deadlift

This is the king of all back exercises


New to lifting weights? Start with a deadlift, an efficient move that works the back and other muscles. Keep your back straight the whole time. Do 10 reps.


  • Hold 1 dumbbell in each hand.
  • Slightly bend your knees and your torso forward.
  • Lower the dumbbells to the floor. Pause.
  • Raise back up.
  • This completes 1 rep.
  • In place of 2 dumbbells, you can also lift a medicine ball or a rod.

4. Shoulder Press

Pressing will strengthen your back and shoulders


This move works the shoulders and arms, but the back will also benefit. Each lift should be strong and sturdy to avoid injury. Do 1o reps.


  • Hold 1 dumbbell in each hand.
  • Lift up to shoulder level.
  • Push upward to straighten the arms. Pause.
  • Lower back to shoulder level.
  • This finishes 1 rep.

5. Standing Fly

This will tone your back well


To do a fly, stand up straight or bend at the torso. Make sure your back is nice and straight. As with the shoulder press, engaging the shoulder muscles will ensure safety. Do 10 reps.


  • Hold 1 dumbbell in each hand.
  • Straighten your arms holding the dumbbells side by side.
  • Lift your arms out to form a “T” shape. Pause.
  • Return to starting position.
  • This finishes 1 rep.

6. Kneeling One Arm Row

Rowing is the best exercise for your back


You’ll need a bench for this move. To stay safe, the arm on the bench should be straight and strong. Perform 10 reps on each side.


  • Place your right hand on a bench.
  • Bend and rest your right knee behind it.
  • Use your left leg for balance.
  • With your left hand, lift a dumbbell toward your torso.
  • Pause.
  • Lower to complete 1 rep.

7. Single Leg Deadlift

Single leg deadlift focuses on your muscle imbalances

Take it up a notch to challenge your balance. Too difficult? Place your foot on the floor. It’ll still do wonders for your upper back. Do 10 reps on each leg.


  • Hold 1 dumbbell in each hand.
  • Shift your weight to your left foot.
  • Bend forward at the hips, raising your right leg.
  • Continue until your chest and right leg are parallel to the floor.
  • Straighten your arms toward the floor.
  • Pull the dumbbells up to your body.
  • Lower to finish 1 rep.

Just starting out? Begin with 1 set, 2 to 3 times a week. Over time, aim for 3 sets, 5 days a week.