Fast Fat Burning Exercises for Your Back

When it comes to losing back fat, you need to realize that you cannot lose weight in one specific location. That would be spot reduction, which is not possible. What you can do is lower the overall fat in your body while toning the muscles in your back. This, in turn, can give thinner coated areas like your back more definition and a leaner look. The main muscles to target are the trapezius, lats, rhomboids and erector spine.

Rowing

Rowing is a type of cardiovascular exercise that also works your back muscles. This can not only help you burn fat, but also help you tone up. Perform rowing for 45 to 60 minutes, four to five days a week.

Upright Rows

Upright rows work your traps which are found on the top of your back and you can use a barbell to do these. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an overhand grip. Your hands should be approximately eight inches apart. In a steady motion, raise the bar up to chest height and pause for a second. Slowly lower the bar and repeat 10 to 12 times. When doing upright rows, keep your back straight and core tight.

Lat Pull downs

Lat pulldowns work your latissimus dorsi, which are the "V" shaped muscles of your back, and your rhomboids which are located in between your shoulder blades. Sit on the seat of the lat pulldown machine with the padded support firmly placed on top of your thighs. After grasping the bar with a wide, overhand grip, lean back slightly, pull the bar down to chest height and squeeze your shoulder blades together. Slowly let the bar rise back up and repeat for 10 to 12 repetitions.

Two Arm Dumbbell Rows

Two arm dumbbell rows work the middle of your lats and rhomboids. Stand with your feet shoulder-width apart while holding the weights in front of your thighs with your palms facing you. Keeping your legs straight, bend over until your back is slightly higher than parallel to the floor and let your arms hang straight down. In a steady motion, lift the dumbbells up to your stomach and pinch your shoulder blades together. Slowly lower the weights and repeat 10 to 12 times.

Straight Arm Pulldowns

Straight arm pulldowns place the most emphasis on your upper lats. Attach a straight bar to a high setting on one side of a cable machine and face the weight stack with your feet spaced shoulder-width apart. After placing your hands shoulder-width apart on the bar, push it straight down to your thighs and squeeze your lats forcefully. Slowly raise the bar up to shoulder level and repeat for 10 to 12 repetitions.

Straight Leg Dead lifts

Straight leg deadlifts work your erector spinae muscles which are found in your lower back. You can use a barbell to perform these. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an overhand, shoulder-width grip. Keeping your core tight, bend forward at the waist and push your butt back. Once you feel a strong contraction in your lower back, stand up and repeat 10 to 12 times. bar up to shoulder level and repeat for 10 to 12 repetitions.