Shred Back Fat with 3 Simple Exercises

Fitness & Exercise    April 9, 2015    0

A soft and flabby back has a seriously negative impact on how you look in clothes, but it can absolutely ruin how you look without them. If you want to look good in a tank top or bathing suit or if you have hopes of turning heads on the beach this summer, it is an absolute must to get rid of that excess back fat.

Achieving a lean, muscular back can seem like a major challenge – especially if this is an area of your body that has been neglected. If you incorporate these 3 simple but effective back fat exercises to your workout routine though, you’ll begin to see the results that you’ve been looking for. Your clothes will fit better, your posture will improve and your waist will appear smaller – all of which will contribute to a boost in confidence (in the office, at home and on the beach).

Renegade Rows


Renegade rows are an outstanding addition to any workout program. This simple exercise is excellent for building the primary and secondary muscles of the back (and it also taxes the arms and the muscles of the core). And since your body is under constant stress during the entire movement, renegade rows are an effective calorie burner.

If you are unfamiliar with the movement, all you need is a set of dumbbells (preferably the square or hex variety with flat surfaces). You get down into the upright pushup position with a dumbbell in each hand on the floor. Begin by rowing one dumbbell up toward your chest (squeezing at the top) while the other remains on the floor. Alternate arms until you have completed 10-12 repetitions on each side. The upright position of the renegade row is like holding a plank (a fantastic core exercise) and alternating hands puts additional work on the lower and middle back and on the oblique muscles. This is an excellent muscle builder and fat shredder.

Pull Ups or Pull Downs

The pull up movement has long been considered the most effective exercise for developing the back. This movement builds thick, strong muscles throughout the upper and middle back – and while most people are under the impression that cardio is the only way to burn calories, there is strong evidence that resistance training is great for melting fat as well. If you have no bar available, opt for a machine at the gym or even a resistance band to perform pull downs with great results.

Punch it Out


Have you ever seen how muscular and ripped a professional boxer’s back is? A good deal of that has to do with throwing jabs, crosses and hooks. You don’t have to be a pro boxer to reap those rewards though – add a few three minute rounds of hitting a heavy bag (or shadow boxing if you don’t have access to a bag) to your routine for powerful results. An added bonus is that boxing is also an outstanding, high intensity fat burning workout for the whole body – so you’ll not only enjoy a leaner back from boxing, but a leaner body overall.