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The 3 Most Effective Exercises To Get Rid Of Back Fat, Trainer Says

Emphasizing strength training is key.
FACT CHECKED BY Alexa Mellardo

Besides the belly, a common body part where people want to lose fat is the back, particularly the upper back and/or the love handle area. If your goal is fat loss, you need to focus on the basics: eating at a calorie deficit, getting in regular cardio, and performing strength training. Placing a major emphasis on strength training is key—especially to get rid of back fat. This is because you can choose exercises that directly target that area, which helps build muscle and direct blood flow there. When it comes to exercise selection, you want to choose compound pulling movements, since they involve multiple muscle groups and will burn more calories, leading to more general fat loss as well.

Want to get rid of back fat? Here are the top three exercises I recommend you incorporate into your regimen. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.



trainer performing chin-up exercise to get rid of back fat
Tim Liu, C.S.C.S.

To perform a chin-up, begin by grabbing the bar just outside of shoulder-width with your palms facing away from you. Pull your shoulder blades down. Next, pull your torso to the bar so that your chin clears it, squeezing your lats and upper back. Make sure to lean back slightly, reaching from your sternum rather than your chin as you come up. Lower yourself back into the starting position before performing another rep. Complete 3 sets of 6 to 8 reps.

Related: Speed Up Belly Fat Loss In Your 60s With These Floor Exercises, Trainer Says


Dumbbell Row

trainer doing dumbbell row exercise
Tim Liu, C.S.C.S.

For this exercise, position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 3 sets of 10 to 12 reps on each arm.

Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says


Rowing Machine

rowing on row machine to get rid of back fat
Tim Liu, C.S.C.S.

If you want a little more cardio or anaerobic work, you can add the rowing machine to your routine. Start toward the front of the machine with your knees bent and your hands grasping the handles. Then, use all the power in your legs to push your entire body backward in order to straighten your legs. Finish by leaning back and pulling with your arms and upper back until the handles are touching your chest.

If you're used to doing anaerobic activity, you can sprint hard for 500 meters for 2 to 3 sets, or start off building your endurance by rowing 1,000 to 2,000 meters.

For more…

man does lunges during cardio workout

For more mind and body news, check out Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says and The 3 Best Floor Exercises To Tone Sagging Arm Skin, Trainer Says.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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