How to Get Rid of Back Fat Using Resistance Bands

Blast your back with bands.

Blast your back with bands.

Unfortunately, the idea that you can target fat loss from a particular area of the body is a myth. Your genetics are far more likely to determine where you lose weight first. You can, however, lose fat all over your body, including your back, by eating right and training hard with equipment such as resistance bands. While back-specific exercises with bands won't help you directly lose fat from your back, they can build lean muscle and help you lose fat overall, making your back look more defined and sculpted.

Band-Assisted Chinups

Make a loop around a chinup bar with your band so it's hanging down straight. Grasp the chinup bar with a shoulder-width grip. Your palms should be facing toward you. Place your knees into the loop made by the band.

Hang completely straight, with your arms and shoulders fully extended so that you're supporting all your body-weight. Pull yourself up until your chin clears the bar by squeezing your shoulder blades together and pointing your elbows towards the floor.

Pause momentarily and then lower yourself down again slowly. Chinups are a highly effective back-strengthening exercise, but women often struggle with them, claims strength coach Rachel Cosgrove on her website. Though the band makes them easier to do, they are still effective. Stick with the same band until you can do 10 repetitions and then move on to a lighter one.

Band Pull-Aparts

Hold a band out in front of you with a shoulder-width grip and keep your elbows straight and arms at shoulder height.

Pull your hands apart and out to the sides, bringing the band towards your body until it lightly touches your chest. Keep your elbows straight at all times and use your upper and mid-back muscles to perform the movement by squeezing your shoulder blades together.

Hold the band against your chest for a second while still squeezing your shoulders and upper back muscles and then move your hands back to the starting position using control. Band pull-aparts focus on the rhomboids and lower trapezius areas of your upper and middle back. Perform three sets of 15 to 20 reps using a light or medium band.

Band Rows

Secure your band around a pole or upright structure at chest-height. Take two to three steps backwards and stand facing it.

Hold the band ends with your arms outstretched so there is a little tension on the band. Pull the band into your upper chest by bending your elbows and pulling your shoulders back.

Keep your core muscles tight throughout and pull until the band lightly touches your chest. Pause briefly and then straighten your arms again. Aim for four sets of eight to 12 reps. When you can complete four sets of 12 reps relatively easily, move up to the next band.

Items you will need

  • Resistance bands of varying tensions
  • Chinup bar


  • Perform your back exercises in one back-specific session each week, along with another session dedicated to your chest, shoulders and arms, and another focused on your legs and core. Alternatively, perform one exercise as part of a full-body session three times per week.
  • Combine your resistance band workout with a calorie-controlled diet to maximize fat loss.


  • Consult your healthcare provider before starting any training program and ask a qualified trainer if you need help with form.

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About the Author

Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.

Photo Credits

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