How to Get Rid of Back Fat With Strength Training

Strength training can improve muscular tone and definition in your back.
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Many women struggle with excess fat on their backs. Unfortunately, Yale Scientific and other experts have found that targeted fat loss is impossible. No matter what you do or what you eat, weight loss occurs across the entire body mostly according to genetics. If your mother struggled with back fat, you probably will too! However, this shouldn't stop you from doing targeted strength-training exercises make your back sexier and stronger. Along with healthy dieting and regular sweat-breaking cardio, this will help melt away back fat and give you that sculpted, sexy appearance you're striving for.

    Step 1

    Perform bent-over barbell rows to target your middle back. Hold a barbell in front of you with your palms facing in. Keep your back straight and bend at your waist to bring your torso nearly parallel to the floor, bending your knees slightly at the same time. Keep your torso stable and exhale while lifting the barbell, keeping your elbows near your body. Pause briefly once the barbell is at waist height, then inhale as you slowly return the bar to the starting position.

    Step 2

    Do hyperextensions to work your lower back. Lie facing down on a hyperextension bench and cross your arms over your chest. Bend forward at your waist as far as possible while inhaling and keeping your back straight. Pause briefly once you feel your hamstrings stretch, then slowly return to the starting position while exhaling.

    Step 3

    Perform incline bench pulls to work your middle back. Lie face down on a 30-degree incline bench with a dumbbell in each hand, allowing your arms to hang to the floor with your palms facing down. Exhale while pulling the dumbbells upward and moving your elbows out to the sides. Pause once your upper arms are in line with your back, then inhale while slowly returning to the starting position.

    Step 4

    Complete approximately three to five sets of eight to 12 repetitions for each exercise. Perform all the exercises together at least twice a week -- more often if you want to get the sexiest back you can as quickly as possible. Swap in other back-specific exercises as you go to challenge yourself and keep the workouts fun. Push yourself to move from one exercise to the next quickly. This will keep your heart rate elevated and increase the calorie-burning potential of each workout.

    Step 5

    Do at least 150 minutes of moderate-intensity cardio each week to burn even more calories and bust back fat faster. According to guidelines from the Centers for Disease Control and Prevention, you could also do 75 minutes of high-intensity cardio, such as running, basketball and singles tennis to get the same effects. Perform a few minutes of extra cardio every week to keep making progress.


    • Hold a weight plate during hyperextensions to make them even more challenging.


    • Cut calories by 200 to 300 every day to increase the caloric deficit you achieve with weight training and cardio.


    • Talk to your doctor before starting a strength training program.

    Things You'll Need

    • Barbell

    • Weight plates

    • Hyperextension bench

    • Incline bench

    • Dumbbells

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