person lifting barbell

6 Best Exercises for Back Fat: Lose it Quick

Posted by Chris Manus on

If you're looking to get rid of that pesky back fat, it can feel like an impossible task. No need to fret! With the right exercises and dedication, you can quickly work towards having a toned, sculpted back in no time. 

In this blog post, we will share our six best exercises for back fat which are proven effective for quickly reducing fat in your back area and helping you achieve the body shape you desire. 

Primarily, fat that is stored around the back area is not something you can reduce only in one region of the body. If you are looking to focus solely on a specific location where fat is stored, you must tone the body as a whole. 

Read on to learn more about these quick workout exercises and how easy it is to say goodbye to those extra pounds for good!

Related: Educational Resources

Cable Pullover: Standing

How to Tutorial on Standing Cable Pullover:

This exercise targets the back and the front chest region, where fat accumulates around the underarms and ribcage.

Begin by facing an adjustable cable machine with a straight-bar attachment. Select a weight that is heavy, without compromising your form. Using an overhand grip, grasp the bar with your hands, shoulder-width apart.

Maintaining straight arms, bring the bar down to your thighs while pressing your shoulder blades together and holding a solid core. Drive the bar toward the quads, pause, and then return to the starting position. 

Cardio For Fat Loss 

person jogging in park

How to Tutorial on Cardio Exercises:

The best strategy to initiate fat loss is to include cardio in your exercise routine. For optimal performance and results, spend at least 20 to 45 minutes doing any form of cardio. For best results, try these three beneficial cardio exercises.

  • Incline walking on the treadmill with a speed of 4 mph for 20 minutes 
  • HIIT training: 60-second high sprint, 60-second rest
  • Jump rope intervals for 20-minutes

It is essential to keep cardio within two to three hours each week. Usually, cardio and weightlifting exercises are done on separate days of the week. 

To ensure proper rest, you mustn't mesh cardio and weightlifting in the same workout session. If you must do cardio and weightlifting on the same day, lift weights first and then finish off with cardio. If you’re struggling with not having enough energy to tackle through that cardio session, no worries, check out our FOCUS - Energy Support Gummies!

Related: CBD Supplements for Relief and Recovery

Side Plank With Extended Arms

How to tutorial on Side plank:

Align your body on the floor into a straight line by stacking your legs, hips, and shoulder exactly over your elbow into a plank position on your forearms. 

To enhance this exercise, use a comfortable weight. Raise the dumbbell squarely over your shoulder while engaging your abdominals, then hold that position in place for as long as you can manage. 

This exercise helps control your arms, core, and shoulders. 

Weighted Back Squat

person lifting barbell

The back squat is undoubtedly the best way to tone that stubborn back fat. This exercise promotes steady muscle growth and is a great way to strengthen back muscles in the surrounding area. 

How to tutorial on Weighted Back Squat:

Place a barbell in a squat rack around your breastbone height. Beginners can start with the metal bar and then add more weight if they can execute heavier sets. 

Step under the bar, press your shoulder blades together and position your arms in a 'W' formation. Next, align the bar below the nape of your neck and rest it toward the middle of your shoulder blades. 

Grasp the bar with both hands and remove the bar from the rack. Take one or two steps backward. It is crucial to position your feet slightly wider than shoulder-width apart with your toes angled slightly outwards. Squat down and maintain a straight back while pushing your legs in the same direction as your toes during each rep. 

Once you have completed a squat, return to the initial position and repeat. Always handle weighted back squats with caution and correct form. Injuries and sore muscles are bound to happen, so make sure you rest well in between sets. 

Related: Muscle Recovery with Supplements and Stretching

Lateral Pull-Downs

Next time you're at the gym, do lat pull-downs to strengthen the muscles around your middle back that link to your spine. This exercise focuses on toning the fat near the spine and upper back region. 

How to tutorial on Lateral Pull-downs:

Begin by sitting on the pull-down machine with the connected broad bar.

Then, grasp the bar with your palms facing forward and make sure your hands are farther apart than your shoulders. 

Push your chest out, exhale, and then draw the bar down until it hits the top portion of your chest. Hold for a moment, then gently bring the bar back up. 

Dumbbell Side Lateral Raise

The dumbbell side lateral raise is essential if you want to strengthen your back and shoulders in a balanced manner. This exercise, in particular, will indeed transform your backside into a whole new body. 

How to tutorial on Dumbbell Side Lateral Raise:

Straighten your back and grasp a dumbbell in each hand.

Maintaining a straight back and a firm core, elevate the dumbbells to the side until your upper arm is parallel to the floor. 

Arm placement does not need to be precisely straight; a little elbow bend is often more comfortable for this exercise. Return to the initial position and repeat the movement. 

Final Thoughts and Recommendations

So there you have it, a few of the best exercises to lose back fat quickly. Be sure to focus on form rather than reps in order to gain the most benefit from these six exercise tutorials. 

Exercising should be fun, so be creative and find what works best for you and your lifestyle. In the meantime, feel free to check out our fitness products. Happy Training!

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