4 Exercise Routines for Minimizing Back Fat

Never neglect your back fat. Discover these fantastic exercises to eliminate excess fat on your back.

4 Workouts To Reduce Back Fat
4 Workouts To Reduce Back Fat

When embarking on a weight loss journey, conversations often revolve around targeting belly fat or trimming thighs. However, it’s crucial not to overlook the fat that accumulates on your back. Neglecting back fat can increase your risk of diabetes, polycystic ovary syndrome (PCOS), and infertility. To address any body fat, the primary strategies remain consistent: maintaining a healthy diet and engaging in rigorous workouts. The same applies to back fat.

The muscles in your back—such as the lats, traps, erector spinae, and rhomboids—provide crucial support to your back and spine, aid in daily movements, and strengthen your shoulders, chest, and core. Additionally, these muscles contribute to improving posture. While targeting specific body parts can pose challenges, certain exercises can effectively address back fat.

Here are four workouts designed to tackle back fat:

It’s important to note that before beginning any workout routine, it’s essential to warm up to prepare your body. Some warm-up exercises you can try include:

  • Head tilts
  • Neck turns
  • Arm circles
  • Wrist circles
  • Shoulder circles
  • Waist circles
  • Side lunges
  • Standing upper body twists
  • Standing side crunches
  • Ankle circles
  • Calf raises
  • Jumping jacks
  • Spot jogging
  • Standing alternate toe touches

Ensure you feel adequately prepared before proceeding with your workout routine.

Single-Arm Dumbbell Row

Single-Arm Dumbbell Row



  • Position yourself with your right knee resting on a flat seat and your right hand firmly planted on the seat, ensuring your palm is level.
  • Maintain a straight spine aligned with your buttocks, with your left leg slightly wider than shoulder-width apart and your left knee slightly bent.
  • Grasp the dumbbell with your left hand, allowing your arm to hang downward naturally while keeping your neck relaxed. Keep your shoulders pulled back, gaze downward, and engage your core muscles. This is your starting position.
  • Bend your left elbow and lift the dumbbell upward until it nearly touches your armpit.
  • Lower your hand back to the starting position in a controlled manner.
    After completing one set, repeat the exercise with your right hand.

This workout targets the following areas: Lats, rhomboids, erector spinae, lower traps, rotator cuffs, shoulder blades, biceps, and core.

Reverse Fly

Reverse Fly

  • Grasp a dumbbell in each hand and assume a staggered stance position.
  • Extend your arms outward until they reach shoulder level while simultaneously squeezing your shoulder blades together.
  • Return your hands to the starting position.
  • Start with 3 sets of 15 repetitions.

This exercise primarily targets the following muscles: traps, rhomboids, rear delts, and chest.

Bird Dog Crunches

Bird Dog Crunches

  • Assume a quadruped position on the floor, with your hands and knees supporting your body.
  • Extend your right arm straight out in front of you and simultaneously extend your left leg straight behind you.
  • Perform a crunch by bringing your knee and elbow together, aiming to touch them.
  • Return to the starting position and repeat the movement.
  • Start with 2 sets of 15 repetitions and gradually increase both sets and reps.

Targeted muscles include the back extensors, erector spinae, rear deltoids, abs, and glutes.

Superman pose

Superman pose

  • Lie face down on a mat with your arms and legs extended outwards.

  • Raise your right arm and left leg off the ground simultaneously, lifting your head about three inches off the ground as well. Engage your abs and glutes throughout.

  • Hold this position for 3 seconds, then lower your head, arm, and leg back down.

  • Switch sides, lifting your left arm and right leg while keeping your head raised.

  • Perform 2 sets of 15 repetitions.

    This exercise targets the back, glutes, and hamstrings.