Most people head into a workout focusing on the areas considered most noticeable— the butt, the stomach, and the legs.
Here’s a secret: Strong upper-body muscles (back muscles, specifically) are not only key for an overall defined look, but they’re the best defense against pain, injury, and poor posture for years to come.
Try these eight back fat exercises that Shape.com recommends for a great at-home or gym workout.
They’ll help you sculpt a strong, sexy back, and shoulders all while getting rid of back fat.
This at-home back exercise proves that you don’t need huge weights to make big strength gains.
1. Grab a pair of light-weight dumbbells and stand with feet hip-width apart.
2. Take a slight bend in knees as you shift hips back and lower torso until it’s nearly parallel to the floor.
3. Bring weights together and turn palms to face forward.
4. Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep the core and glutes engaged the entire time.)
Do 15 reps.
Aim to keep shoulder blades down and together and core engaged throughout
this entire exercise.
1. Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground.
2. Place the right hand on a wall in front of you for balance.
3. Draw the weight up toward the chest by bending and lifting the left elbow straight up toward the ceiling.
Do 10 reps per side.
RELATED: 3 Steps To Blast Back Fat For Good!
This at-home back exercise is all about control. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles.
1. Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent.
2. Shift hips back as you lower torso until nearly parallel with the ground.
3. Turn palms to face each other, bend elbows and lift weights up to shoulder height.
4. Gently lower the weights, keeping core and glutes engaged during the entire movement.
Do 10 reps.
Moving your limbs away from your center makes this back exercise an abs workout and balance challenge, too.
1. Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
2. Keeping hips as still as possible, lift one arm to the side at shoulder height.
3. Return to center, then lift the other arm to shoulder height. (Draw belly button up and in and keep your body centered.)
Do 10 reps per side.
Jasmine Browley holds an MA in journalism from Columbia College Chicago, and has contributed to Ebony, Jet and MADE Magazine among others. So, clearly, she knows some stuff. Follow her digital journey @JasmineBrowley.
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