Advertisement
Posted on: August 31, 2016 at 12:40 pm
Last updated: September 27, 2017 at 2:53 pm

This article is shared with permission from our friends at paleohacks.com.

Ladies, bring sexy back and banish annoying bra bulge and back fat for good with these key moves.

How to Lose Back Fat

The area between the armpits and chest tends to get neglected, resulting in the pesky bulge that appears around a bra, bathing suit, or tank top. The following exercises will not only help tone your back muscles but prevent injuries and pain as well.

The main muscles worked in this routine are:

  • Teres major: Helps to rotate the humerus (or the upper arm) in towards the body, and adduct, or bring the arm in, towards the body when they’re out in a “T” shape
  • Teres minor: It opposes the Teres major by laterally rotating the humerus away from the body, and also helps to assist the Teres major in adducting the arm in towards the body.
  • Latissimus dorsi: The largest of the three muscles and the most well-known, the lats are responsible for extending, adducting, and rotating the arms along with the Teres minor and major.

new-back-muscles

Workout to Blast Back Fat

Advertisement

These muscles are also so important for improving your posture. Strengthening these muscles will help to keep you from slouching your shoulders forward and will allow you stand tall and confident—an added bonus in that dress!

Best Back Fat Exercises

Add these exercises to your workout routine 2-3 times per week and you will feel stronger in no time! Perform each exercise for 15 repetitions, and complete 3-4 sets per workout.

Dumbbell Pullovers

exercises for back fat

Hold a heavier dumbbell (15-20 pounds is a great starting point) and lie over a stability ball or on a bench. Make sure your head and shoulders are on the ball (or bench), as shown above. Lift the dumbbell straight up to the ceiling, holding it by each end. Engage the abdominals as you extend the arms overhead and back behind you as if you were hanging from your shoulders. Make sure you don’t arch the back and keep the abs tight. Use the back of the shoulders, right where your bra line is, to pull the weight back up, directly over your chest.

Resistance Band Pulls

Get your Free copy of The Wicked Good Ketogenic Diet Cookbook

This cookbook is jampacked with 148 delicious ketogenic recipes that will help you burn fat like crazy.

GET YOUR FREE COOKBOOK!

exercises for back fat

Choke up onto the tubing of a resistance band so that there is resistance when your arms are shoulder width apart. Bring your arms to shoulder height and relax the shoulders down your back. Begin by squeezing the shoulder blades together as you pull the arms out to the side in a “T” position. With control, bring the arms back to shoulder width.

Dolphin Push-Ups

exercises for back fat

Using a mat, start in a plank position on your elbows, with your palms flat on the floor and your forearms parallel to each other. Your shoulders should be directly over your elbows and your abs should be tight. Engage the abs, even more, to lift the hips up and shift the shoulders back, and lower the heels towards the floor. It should almost be as if you were in downward facing dog, as in yoga, only on your elbows. Use the shoulders and abs to shift the weight forward into your plank position, making sure you don’t lower the hips too much.

Advertisement

Rear Delt Flys

exercises for back fat

Start by standing with your feet hip-distance apart and holding dumbbells with your palms facing in towards each other. Keep your back straight as you hinge from your hips and lower your torso so that it is parallel to the floor. Rotate your arms so that your palms are facing in, and slightly bend your elbows, as if you were hugging a giant stability ball. Keep the arms rounded as you squeeze your shoulder blades together to raise the arms out to the sides, and control to lower the arms back down. Make sure to keep the neck and shoulders relaxed as you raise the arms.

Wide Rows

exercises for back fat

Starting from your bend-over position, and keeping your back straight, bring your arms down straight, shoulder-width apart, this time with your palms facing towards you. Engage your upper back muscles and lead with your elbows as you pull the weights up into a wide row, with a 90-degree bend in the elbows. Make sure to squeeze your shoulder blades at the top and use control as you lower the weights back down.

Advertisement

Narrow Rows

exercises for back fat

Similar to the wide rows shown above, start in that bend-over position with the back straight. Turn your palms in this time and complete another row, only this time, keep the arms close in by your sides, bringing the weights up by your shoulders. Make sure you squeeze the shoulder blades together at the top and keep your neck relaxed. Lower back down and relax, always making sure to keep the back straight and abs engaged.

It’s also important to remember that while you can spot strengthen, you can’t “spot reduce” areas on your body. This makes adding cardiovascular exercise into your weekly routine equally important. Luckily there are some really great cardiovascular exercises that specifically target your back muscles.

Some of the best exercises that strengthen and tone your back and also get your heart pumping are boxing and rowing, both of which burn tons of calories to burn fat and sculpt those upper back muscles at the same time.

Two other great cardio equipment options are called the ergometer and rope pulling machines. You may have seen both in your gym. The ergometer sort of looks like bike pedals for your hands and the best way to use them are standing up for more of a challenge. And the rope pulling machine has tons of different exercises you can do on just one machine. We suggest asking a trainer at your gym how to use both and try something new after your strengthening routine above!

Advertisement
PaleoHacks
Health Expert
We’re here to give you the tools to move better, eat smarter and live the best version of yourself. On Paleohacks, you’ll discover realistic advice about your health, easy recipes with real food, and exercises focusing on natural movement. What you do with that knowledge is up to you. We’re just here to help you make the best, healthiest decision. So here’s to you and moving forward.

A quick note from our founders


Have you been curious about the Ketogenic Diet? You're not alone!


Going "Keto" has helped so many of our friends drop weight and keep it off.

And it's the perfect time to try it because right now you can get a free copy of a brand new cookbook called The Wicked Good Ketogenic Diet Cookbook

This cookbook is jampacked with 148 delicious ketogenic recipes that will help you burn fat like crazy. Even stubborn belly and thigh fat won't stand a chance because your body will have NO CHOICE but to burn that fat for fuel!

If you've struggled to get rid of stubborn fat, you owe it to yourself to test-drive the keto diet and see how effective it really is. It’ll be easy once you have this free cookbook...

HURRY, this FREE offer won’t last long!

GET YOUR FREE COOKBOOK!