The dreaded back fat

It’s hard to see back fat unless you gaze into a mirror. It’s not like belly fat which hangs right out in broad daylight for the whole world to see.

But I do stress the point that you can certainly feel back fat when it is dripping off your posterior side.


This is especially the case when you wear tight-fitting tops.

The underlying effect of this adiposity can be quite brutal on your self-esteem. When posed with a situation, such as a pool party in the summer, you may not be too keen on slipping into a bikini or shedding the shirt altogether if you are a man.

Well I have good news…

Regardless of your gender, the plan to gain back your confidence and lose your back fat is the same – clean up your diet and exercise!

Since the focus of my article is about specific exercises to shed back fat, I am going to direct my focus there. However, just be aware that you need to cut back on your calories and eat healthy to promote weight loss too.

It’s always a two-pronged approach, so let’s get to the main event.

1. Cardio

I need to clear the air on something before I move forward – Cardio is any form of exercise that gets your heart rate elevated for an extended period of time.

Yes it’s true; you can “get” cardio by doing weight training. But I find it’s a better approach to perform actual cardio exercise as well to promote faster fat loss.

exercises for getting rid of back fat_3Since you are not able to shed weight in one area of your body, you need to think in terms of overall fat loss. This means the type of cardio you choose is unimportant. What is important is that you like and will do it on an ongoing basis. Some of my favorites are running, rowing, stair climbing and crawling on a Jacob’s Ladder. If you don’t know what a Jacob’s Ladder is, I highly suggest you look it up.

2. Pull-ups

The rest of the exercises I’m going to describe will help tone your back muscles as you shed the fat. Pull-ups happen to be one of the best exercises for your back. I happen to love body weight exercises too.

Begin by grasping a pull-up bar with your hands a little wider than shoulder-width apart.

Either wrap your thumbs around the bar or over the top. Keeping your abs tight, back straight and legs slightly forward, pull yourself up in one smooth, fluid motion. Stop when your chin crosses the bar, then slowly lower yourself down. Stop when your arms are fully extended and repeat.

3. Kettlebell Renegade Rows

You can use dumbbells for renegade rows but I prefer kettlebells. Align two bells on the floor so the handles are parallel and they’re about shoulder-width apart. Assume a plank position with your hands on the handles and arms directly under your shoulders.

Move your feet about shoulder-width apart or slightly wider. Tighten your entire core and pull one of the kettlebells up by your side. Make sure your arm slides along your ribcage as you do this.

Slowly lower the bell down and repeat on the other side. Continue to alternate back and forth for a set of reps.

exercises for getting rid of back fat_2Focus hard on keeping your body perfectly still while doing renegade rows. Do not let your back sag or elevate. You will find that you get a pleasantly intense ab workout as well as back workout when you do these.

4. DB Cobras

You will need a pair of light dumbbells and a stability ball to do these. Lie face-down on the ball with your feet spaced out wide behind you. Extend your arms straight out in front of you with your palms facing each other.

Move the weights backward in a circular pattern and stop when your palms are facing up. Do not let your arms touch the back of your thighs or butt. Keep them elevated slightly. Carefully move the weights back to the starting position and repeat.

When you move the weights backward, lift your torso up slightly as if you were doing a Backbend.

5. Alternating Birddogs

We started with a bodyweight exercise and we’re going to finish with one.

Get into an all-fours position on the floor with your hands directly under your shoulders and knees under your hips. Extend your right arm straight in front of you as you move your left leg straight out behind you. Hold for a second, lower your limbs and switch sides. Alternate back and forth in a smooth and steady motion.


Now you are armed with some great exercises to shed your back fat. Not only that, but you will also experience a stronger and fitter midsection, plus better posture.

Hit me up if you are in need of some more detailed advice or motivation!

Connect with Expert Kevin Rail.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans