It’s time to make a commitment. Not just for your health but for your happiness and quality of life as well. You know that you should be exercising more for back fat, and yet you dread the thought of going to the gym exercises, or even worse- not making it there on some days. You feel you have a good reason to miss your daily workout- after all, days at the office are exhausting.
The truth is that it doesn’t matter if every other piece of equipment in the Gym fails to catch your interest. There are plenty of gym exercises that can help you achieve the look you want without having to step foot on a treadmill.
With the right knowledge and a small amount of determination, you can quickly and easily reach your physique goals. When it comes to exercise machines that are designed specifically to target specific areas such as back fat, there are certainly no shortages- in fact, the Gym can be a veritable playground of potential exercises for you to try.
When working out to tone your back fat, you need to use Gym machines that are designed with specific exercise routines in mind. This will not only ensure proper results but also prevent injuries for new gym members.
In fact, some of these exercises don’t even require equipment- which is great news if you’re short on time or traveling. If you’re looking to reduce back fat, here are a few exercises that can help get you started:
- Reverse Hip raise with Exercise Ball.
- Side Jackknife.
- Lateral raises with Dumbbells.
- Lats Pulldown.
- Wood Chop With Dumbbell.
- Plank with Lateral Arm Raise.
- Push-Up Hold.
- Pilates Press.
- Waist Circles.
- Spot jogging.
- Dumbbell Pull-Over.
Reverse Hip raise with Exercise Ball
This exercise can be done either standing or seated. Sit on the ball and roll your hips back so that you feel a stretch in your abs. As you proceed with this Gym exercise for back fat, make sure to lift your chest and shoulders up and away from the ball while simultaneously pushing out. The motion should resemble a child pushing against an adult’s hands when sitting on their hips. Hold and repeat 10 times for 3 sets.
Lie face-up on your mat with both legs extended straight alongside your trunk; arms extended at shoulder height, palms down, and knees bent about 90 degrees. Engaging your core muscles, raise both feet upward toward the ceiling until they’re directly over your hips (keeping legs straight), holding briefly at the top of the Gym exercise.
As you lower them, slowly twist your body (keeping legs straight) to one side as far as possible, bending your knees and reaching your hands toward the outer edge of that leg’s foot; pause for a moment with feet together and arms extended out at shoulder height on either side. Return to start; slowly repeat to the opposite side. That’s one rep; do three sets of 10 reps each.
This Gym exercise primarily targets your back muscles: lats and erector spinae though it can also involve core stabilizers like rectus abdominis and obliques.
Lie face down on a mat; arms extended overhead with palms facing inwards toward each other so that your body forms a straight line from your head to your heels. Keeping your legs and arms straight, simultaneously lift them and your chest off the ground by contracting your back muscles. Hold for two seconds before lowering them down again. Repeat for 12 reps.
Lateral raises with Dumbbells
This Gym exercise targets the deltoids (or shoulder muscles) as well as the rhomboids and trapezius muscles in the upper back. With a dumbbell in each hand, stand with feet hip-width apart and knees slightly bent.
Allow the arms to hang at your sides with palms facing forward. Keeping your elbows slightly bent, slowly lift both arms out to your sides until they’re parallel to the floor. Pause, then slowly lower the Gym exercise back down to the starting position. That’s one rep; try three sets of 10 reps each.
Rowing Exercise for Back Fat
This Gym exercise primarily targets the latissimus dorsi (or lats), a large muscle that extends along either side of your spine and attaches at the top of both shoulder blades as well as just below them.
With an overhand grip, hold a barbell or other Gym apparatus with hands directly above your hips, arms fully extended and knees slightly bent. Your feet should be hip-width apart behind you for support. Maintaining perfect posture with shoulders back, contract your abs and lower yourself until you feel a stretch in your lats; pause before returning to start. Repeat for 12-15 reps total.
The Gym exercise targets the stomach muscles, particularly the rectus abdomen, with an extra emphasis on your obliques. Hold a medicine ball or other Gym apparatus overhead with arms extended and palms facing each other. Without dropping your arms, bend your knees slightly and twist to one side while contracting your abs; pause for a moment before returning to start. Repeat 8-12 times, then switch sides. That’s one rep; do two sets of 10 reps each (five left/five right).
This Gym exercise targets the latissimus dorsi to develop your upper back muscles. Attach a Gym apparatus bar to the top pulley of a cable machine and select a weight you can handle for 10 reps.
With feet hip-width apart, grasp the bar slightly wider than shoulder-width with an overhand grip; keep arms fully extended in front of your torso toward the Gym apparatus or cross them across your upper chest. Keep elbows close to your body throughout the Gym exercise for back fat. Pull the bar down so it touches your collarbone, contracting your lats at the top of the Gym exercises before returning to start. Do two sets of 10 reps each (five left/five right).
Wood Chop With Dumbbell
These Gym exercises target the abs and obliques, as well as the latissimus dorsi and trapezius muscles. Position a weight bench so that its long edge is perpendicular to your body and the short end is facing away from you. Hold a Gym apparatus weight in your left hand with your arm straight and extended above your head, then step forward with your right foot so that you’re standing next to the bench.
Keeping your core engaged, slowly lower the Gym apparatus weight down toward the floor on the right side of your body while simultaneously bending your knees and rotating your torso to the left; pause when the weight is directly below your shoulder. Reverse the movement, slowly lifting the Gym apparatus back to start. That’s one rep; do 10 reps, then switch sides.
Plank with Lateral Arm Raise
This exercise activates not only your back muscles but also the core. To do the Gym exercise for back fat, lie face down on an exercise mat with your arms bent and hands flat on the floor beneath your shoulders. Keep your legs together with feet flexed; lift yourself up onto the balls of your feet. As you exhale, contract your abs and raise to one side using only your shoulder muscles; pause before returning to start. That’s one rep; complete two sets of 12 reps total (raise left/raise right).
Push-Up Hold for Back Fat
This Gym exercise is a great way to end any back-focused routine; it targets the triceps, chest, and shoulders. Position yourself in a push-up position with hands slightly wider than shoulder-width apart, abs engaged and legs extended behind you. Lower your body to the floor and then push back up to start. Hold for 30 seconds, then release. Repeat two more times.
Twister for Back Fat
Twister is Gym exercise that stimulates the muscles in your torso. Sit with legs slightly bent, feet flat on floor and back straight. With knees bent 90 degrees, lean right to turn the upper half of your body as far as you can to the right. Pause briefly before returning to center; repeat on the opposite side. Do two sets of eight reps each (four left/four right).
Pilates Press is Gym exercise that helps to tone the back muscles. Lie faceup on the floor with knees bent, feet flat, and arms at sides. Press hips and heels off the floor as you curl your torso up into a crunch position. Hold for two seconds, then lower back to start. Do two sets of 12 reps. Back-focused Gym exercises are a great way to target and tone the muscles in your back fat.
Waist Circle for Back Fat
This Gym exercise tones the obliques and lower back muscles. Lie on your back with legs extended, abs engaged, arms extended overhead and palms pressed together. Rotate the left side of the waist up toward the right elbow as you lift shoulder blades off the floor; pause for a moment before returning to the center. That’s one rep; do 12 reps total (six on each side).
This Gym exercise is a great way to warm up your back muscles before your workout. Jog in place for two minutes, then focus on jogging in a small circle around your right ankle. Next, jog in a small circle around your left ankle. Finally, jog in place for another minute. These are just a few Gym exercises that can help to target and tone the back fat.
Dumbbell Pull-Over for Back Fat
This Gym exercise is a great overall back and core strengthener. Lie on a Gym apparatus weight bench with your upper back supported by the weighted bar. Keep your feet flat on the floor and abdominals engaged; grasp Gym apparatus weight in both hands and keep elbows slightly bent as you raise it above and behind your head with arms extended (as opposed to arms at right angles). Lower Gym apparatus weight with control, stopping when you feel a stretch in your shoulders or chest; pause before repeating. Do 12 reps total (six with each arm).