back exercise routine

4 Quick and Simple Back Exercises to Blast Back Fat and Arm Flab

It’s no secret that fat accumulates on your body in certain locations more than others, and since everyone’s body is unique, we all have different “trouble areas” that can be harder to tone than anywhere else.

Some areas of fat accumulation can pose a specific health risk. For example, research shows that people who carry extra weight around their bellies have a greater risk of heart disease and cancer than people who carry extra fat in other areas (1). On the other hand, research shows that fat around the hips and thighs could be advantageous for women during nursing (2). So it’s important not to think of body fat only in terms of black and white (especially since women carry more fat on their bodies than men, on average).

That being said, there’s nothing wrong with wanting to tone up a certain area of your body, especially your core. If you know how to lose back fat effectively by doing the right back exercises, it can help you prevent back pain and injury in the future, along with improving your posture. But the best part is that strength training has been proven to be more effective at burning fat for most people than cardio is- so if you need to shed some extra fat, work those muscles!

Strengthening Back Exercises

If you want to know how to lose back fat, you’re in the right place. Getting rid of back fat used to be hard until Crunch Miami’s very own Randy B. Washington shared his fat-burning routine for an effective and quick workout. The routine is only 12 minutes and is most beneficial when done 3 times a week for 3 weeks.

For a less intense workout, you may want to try yoga. Yoga is slower paced as it focuses much more on deep breathing. Plus, it doesn’t require the use of dumbbells. If you’re new to yoga, Yoga Burn is a great place to start. This yoga program is extremely easy to follow and is divided into 15-minute videos that provide you with tips on how to achieve the basics of each pose and carry out each movement with the proper techniques. Follow this link to order your copy today.

Pump it up with some great weight-loss foods and even Justin will be jealous of your sexy back!

Back Exercises to Get Rid of Back Bulge


Start each exercise with 5-8 pound dumbbells in each hand and feet shoulder-width apart.

1. Push and Touch

Targets chest, shoulders, and upper back.

  1. Begin with arms by your sides with palms facing forward.

  2. Raise your arms up to shoulder length, with palms to the ceiling. Pause and feel the burn. (It’s a good fat-busting burn)!

  3. In one fluid motion, raise your arms over your head, palms facing behind you, and tap the ends of the weights together.

  4. Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum gain.

  5. Do 3 sets of 6-8 reps.

2. Bent-Over Circular Row

Targets biceps, chest, mid-back, and upper back.

  1. Begin with knees slightly bent, keeping your abs engaged for support.

  2. Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor.

  3. Slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the circle to the right.

  4. Do 3 sets of 10-12 reps.

3. Crisscross Reverse Fly

Targets upper back and shoulders.

  1. Begin with knees slightly bent. Lean your torso forward about 45-degrees.

  2. Cross your arms at the wrists in front of the knees. Slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed.

  3. Do 3 sets of 10-12 reps.

4. Elbow Kiss

Targets shoulders and chest.

  1. Raise arms at your sides to shoulder height, palms faced up.

  2. Bend elbows to a 90-degree angle and pull arms together in front of your chest until your elbows “kiss” and forearms touch. Do not raise your shoulders in the process.

  3. Slowly return to starting position by reversing the steps.

  4. Do 3 sets of 10-12 reps.

To learn more from Randy B. Washington, visit




Image Sources:

The Hearty Soul

The Hearty Soul

The Hearty Soul is one of the world’s largest health information hubs. We connect regular people with cutting-edge research and the insights of medical professionals.
The Hearty Soul

Discover related articles

Read. Discover. Grow.