Poonam Salhotra

Poonam Salhotra

Health & Fitness Blogger

15 The Best Back Exercises to Lose Back Fat

Back exercises form a major part of you upper body workouts. Whether you are doing back exercises at home or at the gym, both will give you more defined lats, lower back and give the illusion of a slimmer waist. Therefore, building back strength and muscle will get rid of lower back fat and give you a more defined back. Include these following lowe back fat exercises in your upper body days if you are looking for how to get rid of lower back fat.

Back exercises target the following muscles:

  • Lats
  • Traps(neck to mid-back)
  • Rhomboids(mid-upper back)
  • Shoulders
  • Erector spinae,
  • Your triceps and biceps also get worked out.

Back exercises with dumbells

The following exercises also make a great list of Back exercises at home.

1)Single arm row

How To

1.Grab a dumbell with the desired weight. Now with your palms facing away from you and your arms completely extended, place your hands on a bench. The distance between your hands should be about shoulder-width apart.

2. Squeeze your shoulder blades together, exhale, and push your elbows towards your hips. Return to the starting place by lowering under control.

3. Do at least 6 sets of this with 8-12 sets


This move targets your lats, making your lats muscles more defined and giving the body an illusion of a slimmer waist. This back exercise will also help to get rid of lower back fat.

2)Renegade Row

How to

  1. Put your hands on the handles of two dumbbells and do a press-up.
  2. Row the right dumbbell up to your abs while keeping your core tensed, then return to the starting spot. To complete one rep, repeat with the left dumbbell.
  3. Do 5 sets of this with 10 reps each.


Renegade row largely targets your lats, back and also triceps.

3)Bent over Reverse fly

How to

  1. Stand with feet shoulder-width apart holding dumbbells at your sides.
  2. Get in a slightly bent ver position bringing your chest forward, parallel to the floor.
  3. Raise both arms out to your side, squeezing the shoulder blades together. Keep your core tight, elbows softly bent, knees slightly bent, and back straight.
  4. Do at least 6 sets of this with 8-12 reps each.


Reverse flys target the rear shoulders, and major upper back muscles including the rhomboids and trapezius. Furthermore, it improves posture and balance, reduces risk of injury and neck and shoulder pain.

4)Wide Dumbell row

How to

  1. Hinge at the waist with a dumbbell in each hand, stopping when the upper body forms a 20-degree angle with the ground.
  2. The palms of your hands should face your calves, and your neck should be in a neutral position. Allow the dumbbells to dangle from your shoulders in front of you.
  3. Start rowing with your elbows bent at a 90-degree angle, raising them up towards the ceiling. Squeeze your shoulder blades together at the top
  4. Do 5 sets of this with 8-12 reps each.


Wide dumbell row targets your upper and middle back and also lats. Training these muscles helps you get more symmetry in your upper body improving your posture as well. This exercise works great as a lower fat back exercise.

Back exercises with Barbell

The following back exercises make up a good list of intense lower back exercises to build back strength and muscle

5)Barbell Deadlift

How to

  1. Grab the bar with your hands just outside your legs when standing with your feet shoulder-width apart.
  2. Lift the bar by propelling your hips forward while positioning your back straight.
  3. Keep your core tight and exhale while lowering the bar slowly and steadily
  4. Do 6 sets of this with 8-12 reps each.


The deadlift is one of the major compound workouts, it also helps your body to release growth hormones and testosterone, further increasing your bone density and muscle growth. It targets rhomboids, traps, rear delts, and lats. Furthermore, your legs, back, shoulders, and arms are also getting worked out. Deadlift improves core stability and back strength.

6)Barbell Bent-Over Row

How to

  1. Stand shoulder-width apart and lean forward from the waist, hunching your knees. Your knees should be bent, but your back should be straight, and your neck should be aligned to your spine.
  2. With your palms flat, grab the bar just wider than shoulder-width apart and hold it with your arms straight.
  3. Now row the barbell until it almost touches your chest, brace your core and squeeze your shoulders together.
  4. Do 6 sets of this with 8-12 reps each.


Bent over row stimulating your lats, traps, rhomboids and strengthen your posture. Another great lower back fat exercise.

7)Good Mornings

How to

  1. Brace your core and stand with your feet shoulder-width apart. In an overhand grip, hold the bar across your upper back.
  2. Pull your shoulders back until the bar is comfortably resting on your upper back. Slowly lower the body to the floor by bending at the hips.
  3. When you feel discomfort in your hamstrings, pause for a moment and then reverse the movement. This completes one rep.
  4. Do 4 sets of this with 8-12 reps each.


It helps to strengthen your lower back muscles and core while also stretching and strengthening your hamstrings. Although it has to be done with slow movements otherwise it can be dangerous for your spine.

8)Single-arm T-Bar Rows

How to

  1. Load the barbell with your desired plates. Now bend over with your legs slightly bent so your spine is almost parallel to the floor.
  2. With one arm just behind the plates, grab the bar on the top and pull it straight up with your elbow in until the plates hit your chest and squeeze your back muscles.
  3. Return to the starting place slowly and repeat without allowing the plates to hit the ground.
  4. Do 3 sets of this with 8-12 reps each for each arm.


This Back exercise targets the middle back and also the biceps, forearms, lats and shoulders.

More back exercises to do at the gym

9)Wide-Grip Lat Pulldown

How to

  1. Place your thighs under the leg pads of a lat pulldown machine.
  2. Grab the bar with your hands wider than shoulder-width apart and your arms completely extended, palms facing forward.
  3. Bend your back and protrude your chest by about 30 degrees. This is where you’ll begin.
  4. Exhale as you lower the bar to your chest straight down and Squeeze your lats.
  5. Do 6 sets of this with 8-12 reps.


Lat pull down targets lats, biceps, middle back and even forearms to work, strengthening them all.


How to

  1. Grasp the handles of a pull-up bar with your palms facing away from you.
  2. Pull your body in so that your chest is out and your lower back has a slight curve.
  3. Lift your body weight until the bar reaches your upper chest when exhaling.
  4. Contract your back muscles for a moment before inhaling and fully extending your arms back to the starting position.
  5. Do 6 sets with 10 reps each.


Pull-up is a calisthenics exercise that primarily targets the lats, biceps, middle back, and shoulders. Do this on your upper body days as an exercise for lower back fat.

11)TRX row

How to

  1. Grab the TRX handles and walk beneath them, arms extended, to create a tabletop stance. Keep your back parallel to the ground.
  2. Row upward by raising yourself toward the ceiling while keeping your back straight. Keep elbows near to sides.
  3. Return to the starting position by extending your arms and ensuring that your hips do not sag.
  4. Do 4 sets of this with 10 sets each.


TRX row improves stance, builds arm strength using your bodyweight. It also targets shoulders, core, and strengthens spine.

12)TRX Superman

How to

  1. Keeping your feet on the ground Keep both TRX handles perpendicular to your body out in front of you. Although maintaining the optimal incline, lean forward.
  2. Lift your arms so that your hands are extended above your head while maintaining control of the movement.
  3. Take a breather before returning to your starting spot.
  4. Do 4 sets of this with 10 sets each.


TRX Superman is also a calisthenics exercise that targets the lats and to a lesser degree also targets the chest and shoulders. It will work your mid-back muscles, as well as your rotator cuff muscles.

13)Med Ball Wood Chop

How to

  1. Using both hands, grab the med ball. With your arms extended, hold it over your head.
  2. Slightly rotate your hips by pivoting on your right foot.
  3. When you squat, roll your hips to the left and lift the ball above your left shoulder.
  4. Now bring back the ball to your right side near your waist. This completes one rep.
  5. Do 3 sets of 10 reps on each side.


As the name suggests, it replicates a wood chopping action, while targeting your back, abs and shoulders.

14)Weighted Inverted Row

How to

  1. Lie down under a bar (a smith machine would be ideal) and catch it with an overhand grip that is shoulder-width apart.
  2. Hang from the bar with your arms absolutely straight and your feet firmly planted on the ground.
  3. From your head to your heels, your body should form a straight line. This is where you’ll begin.
  4. Make a buddy hold a weight plate against your chest and abs.
  5. Begin the exercise by contracting your shoulder blades and using your arms to lift your chest up to the bar. Slowly lower yourself back down after a brief pause. As required, repeat the process.
  6. Do 4 sets with 8-12 reps each.


Weighted inverted row is a free weights exercise that majorly targets the lats and also targets the forearms, middle back and triceps. Therefore, it’s a great back exercise for also improving your grip strength and stability.

15)Resistance band pull apart(Back exercises warm-up)

How to

  1. Stand shoulder-width apart
  2. Keep your resistance band out in front of you with both hands at arm’s length.
  3. Maintain a shoulder-width distance between your arms and the band.
    Pull the band apart by pulling your hands and arms away from your sides in a diagonal motion.
  4. Throughout the movement, keep the band at chest height and return the hands to the starting position when they have reacquired their original position.
  5. Repeat for at least 15 reps for 2 sets


Pull aparts with a band are an excellent way to strengthen your shoulder and upper back muscles while also improving your posture and overall health. Use this back exercise as a great warm-up if you’re getting ready to shoulder press weights, or integrate them in between heavier weight lifting exercises.

Benefits of Back Exercises

Back Exercises Improves Posture

Many people find it difficult to maintain proper posture, particularly if their back muscles are weak.

Maintaining good posture becomes normal when you exercise your lower back on a regular basis.

You won’t be as tired, and you’ll also notice that you maintain good posture without even realising it.

You won’t have to ask yourself to sit up straight while you’re sitting or slouch often.

Back Workouts Will Reduce Lower-Back Pain

Many people suffer from low back pain, particularly as they get older.

Osteoporosis and back pain can be caused by poor posture, bad mattresses, and neglected back muscles.

However, if you work out your back, you will be able to alleviate a lot of your lower back pain.

Back exercises can also be customised to address the particular pain you’re dealing with.

Back Workouts Will Help In Breathing Better

These exercises will help you breathe more easily, which is one of the more unexpected benefits.

This is due to your back’s improved strength and ability to maintain proper posture more naturally.

More oxygen will enter the body if you can sit and stand properly.

Breathing exercises will also aid in the delivery of more oxygen to the body.

Back Workouts Will Give You A Slimmer Waist

Many women desire that hourglass figure with a slimmer waist. Back workouts helps not only helps in eliminating lower back fat, but builds your lats and shoulders and also works abdominal muscles helping in losing belly fat.

Therefore, as a result, it gives the illusion of an hourglass figure. Spending more time on your back will help you achieve the desired v-shape upper body.

Most of us aspire to have a healthy, well-rounded body, and exercising our back on a regular basis would definitely help with this

Back Workouts Helps In Building Multiple Muscles

Several muscles support your spine and hold your whole body straight. The erector spinae is a group of muscles and tendons that extend almost the entire length of the spine on both sides.

The muscles in your back bind to those in your shoulders, abs, arms, legs, and a variety of other places. You’ll be able to get the most out of the rest of your workout as well while doing your back workouts.

Back Workouts Will Reduce Your Risk of Injury

We often sit on our couches, office desks and spend time studying for loner periods. All thoughout those times, you might not maintain a good posture which will result in neck pains, lower back pains and much more.

By strengthening your back you will be able to have better posture and strong spine.

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