8 Most Effective Exercises To Get Rid Of Back Fat

Lat Pulldowns

For lat pulldowns, hold the bar just outside shoulder-width. Face your palms away. Lean back slightly and draw the bar down toward your sternum with your elbows, squeezing your lats at the bottom. 

Incline Rear Rows

Inclined back rows follow. Incline your workout bench 30–45 degrees. Place your chest on the mat and pronate two dumbbells. Knees on bench seat or feet on ground. Reach out. Bring the weight toward your body with a lofty chest and flared elbows.

Cable Rows

Cable rows start with a seated row machine attachment. Stand on the footpad. Pull the handle, then fully stretch your legs. Drive your elbows to your hips, squeezing your back and lats. Before doing another rep, extend your shoulders. Three 10-rep sets.

Kayak Rows

Grab the EZ or straight bar cable to start kayak rows. Step back with shoulder-width feet. Hips back and chest up. Sweep the bar left, compressing your lat. Return to the top, bring it in toward your hips, come back up, and sweep it to your right.

Face pulls

Face pulls are the next greatest back fat-burning workouts. Attach a neck-level rope handle to the cable pulley station. Thumbs towards you, grip the rope. Remove the cord and retreat two steps. Balance with one foot forward and one foot back. 

Dumbbell Pullovers

Lying on an exercise bench with a dumbbell, the dumbbell pullover starts. Diamond-shaped hands hold the weight above you. Straighten your arms with a small elbow bend. 


Start a chin-up by gripping the bar slightly outside shoulder-width with your palms facing away. Lower your shoulders. Pull your body to the bar until your chin clears it, squeezing your lats and upper back.

Dumbbell Rows

For this exercise, place one hand and leg on a bench for balance. Grip a dumbbell with your opposing hand and your arm straight down. Pull the weight up to your hip, squeezing your lats and upper back at the conclusion.

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