7 Most Effective Gym Exercises For Back Fat
Back bulge or back fat can often embarrass and irritate people, especially women. A bulgy back prevents you from wearing your favorite dress like backless or tight dresses. Furthermore, back fat can limit your upper body’s range of movement and flexibility. But don’t worry as you can easily get rid of a bulky back with a healthy diet plan and exercises. To help you better, here are the 7 most effective gym exercises for back fat.
Back fat exercises with equipment
- Barbell Bent-Over Row
The barbell bent-over row is one of the most effective back fat exercises at the gym. The main areas worked by this exercise include back, lats, shoulders, and arms. To do this exercise, you need to stand straight with both feet shoulder-width apart. After that, you need to bend down and grip the barbell rod at both ends. Then, you need to lift the rod and keep your back bent at about a 75-degree angle. Now slowly pull the rod towards your chest, without bending your back. Reverse this step and repeat it for 20-30 times per set.
2. Dumbbell T-Raises
Dumbbell T-Raises are also one of the most incredible gym exercises for back fat. The main areas worked by this exercise include back, lats, and shoulders. To do this exercise, you need to stand straight with one dumbbell in each hand. Now slowly bend your upper body at about 70-degree angle. After that, slowly raise your arms sideways to form a T-Shape with your arms. Make sure not to bend your back while doing this step & keep your palms facing each other. Reverse the last step and repeat it 20-30 times per set.
3. Seated Cable Row
Seated Cable Row is one of those traditional gym exercises that reduce back fat pretty fast. The main areas targeted by this exercise include the back, chest, shoulders, lats, and arms. To do this exercise, sit straight on a cable row machine bench. After that, grip the pulley handle firmly with both your hands. Now slowly pull the pulley handle towards your chest and incline your body a bit backward. Reverse this step and repeat these steps for 20-30 times per set.
4. Pull-Ups
Pull-ups are among the most amazing traditional back fat exercises at the gym. The main areas targeted by this exercise include back, shoulders, biceps, lats, forearms, and triceps. To do this exercise, stand in front of a high pull-up rod in the gym. Now grip the pull-up rod firmly with both hands at the ends. After that, lift your body by bending your elbows and using your arms strength. When your chin is in front of the rod, slowly lower your body back without touching feet on the floor. Repeat these steps 10-20 times per set.
5. Wide-Grip Lats Pull Down
Wide-grip lats pull down another gem in the list of best gym exercises to reduce back fat. The main areas targeted by this exercise include lats, back, shoulders, triceps, and arms. To do this exercise, sit straight on the bench of a lats pull down the machine. Now firmly grip the rod attached to the pulley at extreme ends with both hands. After that, slowly pull the rod down towards your chest by bending your elbows. Reverse this step and repeat it for 20-30 times per set.
6. Standing Cable Pull Over
If you are looking for highly effective back exercises at the gym, then you must do a standing cable pullover. The main areas targeted by this exercise include the back, lats, chest, and shoulders. To do this exercise, stand straight in front of the cable pullover machine with both feet hip-width apart. After that, grip the pull handle firmly with both hands and bend your body a bit forward. Then, you need to pull the pulley handle slowly down towards your core area. Reverse this step and repeat this step 15-30 times per set.
7. Underhand Cable Pull Down
Underhand cable pull-down is another one of the best back fat exercises at the gym. The main areas targeted by this exercise include lats, back, and biceps. To do this exercise, you need to sit down on a lats pull-down machine with a short handle. Now grip the ends of the handle firmly with both your hands with palms facing towards you. After that, you need to pull the handle slowly towards your chest and then release it back. Repeat these steps 15-30 times per set.
The Bottom Line!
So these were the 7 most effective gym exercises for back fat. By regularly doing these back fat exercises at the gym, you will easily be able to get into shape. Also, you need to combine a healthy diet with these back fat gym exercises for the best results. Thus, you need to contact a licensed dietician to get a custom diet plan made for you.
