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Exercises for Back Fat

Parashar Joshi Feb 8, 2019
Know about some of the best exercises for back fat removal.
Excess fat on the back is not exactly a pretty sight for both men as well as women. A well-toned back is a must-have for a great body, be it that of a man or a woman. Keeping that in mind, here are some exercises for back fat removal.


Swimming is one of the best ways of attacking all the unwanted flab on your entire body. It is one of the few routines that results in a full body workout. A good 30-minute swim workout three or four times a week is a good option.
During your swim workout, make sure you try and incorporate as many different swim strokes as possible. Each swim stroke works on a different set of muscles, so by alternating between different swim strokes, you will ensure that all the muscle groups are given ample movement. Try it out. It's a sure-shot way of toning your entire body.

Pull ups

Pull ups are another good way of toning your shoulders, arms, and your upper back muscles. They help in burning excess flab, building muscle, and consequently, increasing the strength of these body areas. As far as equipment is concerned, all you will need is a pull up bar.
Pull ups can be performed in a variety of ways such as:
  • Narrow grip pull ups
  • Wide grip pull ups
  • Kipping
  • Inward palm position
  • Outward palm position, etc.


Yoga is a great way of exercising as well as toning your entire body, not to mention strengthening your spine. Certain yoga poses work directly on the spine muscles, and help in making them strong, as well as in giving you a lean, supple build.
Here are some yoga movements, which you can perform:

  • Suryanamaskara or the sun salutation
  • Bhujangasana or the cobra pose
  • Adho Mukha Svanasana or the downward dog pose
  • Urdhva Mukha Svanasana or the upward dog pose
  • Balasana or the child pose


Kick-boxing and punching bag workouts are a good way to exercise your back muscles. At the same time, strength training plays a very important role in reducing the accumulated flab.
So, if you're a regular at the gym, here are some routines that you can consider doing:
  • Back lifts
  • Rear delt fly
  • Seated cable rows
  • Seated machine rows
  • Upright rows
  • Seated machine chest press
  • Seated reverse fly
Well, these were a few exercises for reduction of the back fat. Along with it, a healthy balanced diet helps fostering weight loss, and reduces the risk of cardiovascular diseases as well. All the best. Take care!
Disclaimer: The information given should not be used as a replacement for expert medical advice.