Blog Fitness Workouts Back Workouts 10 Back Fat Exercises To Consider for Your Posterior-Chain Workout

10 Back Fat Exercises To Consider for Your Posterior-Chain Workout

We all struggle with fat on different parts of our bodies. For some, back fat is the most stubborn. It may be a problem, no matter how much time you spend at the gym or how healthy your diet is. But you mustn’t lose heart! The battle against back fat can be won, and we’re here to help you achieve victory.

This guide will walk you through a series of exercises that are specifically designed to target and tone the muscles in your back. The exercises will help you shed those stubborn layers of back fat while also strengthening your posterior chain – the powerful network of muscles that runs from your neck to your heels.

Incorporating these movements into your fitness routine will improve the overall strength and stability of your body and enhance your posture so you can carry yourself with more confidence. So, are you ready to say goodbye to back fat and hello to a stronger, more toned body? 

Let’s get started!

What Is Back Fat Caused By?

Back fat is often a byproduct of a sedentary lifestyle and poor eating habits, but genetics can also be the cause. Fat storage patterns in our bodies are largely determined by our genetic makeup and while some people may accumulate fat on their hips or belly, others may store it in their back. Let’s take a closer look at the causes of back fat:

Poor Diet

One of the main causes of back fat is poor diet. Regularly consuming foods that are high in unhealthy fats, sugars, and processed ingredients can result in weight gain all over the body, including the back (3). These types of foods contribute to excess fat storage while also increasing the risk of adverse health outcomes.

Lack of Exercise

Without regular physical activity, it can be difficult for the body to burn off excess calories. A lack of exercise can lead to weight gain over time, with fat often accumulating in areas such as the back (3). In addition, not incorporating strength training into your routine can cause the muscles in your back to be undeveloped, which leads to a flabbier appearance.

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As we age, our metabolism slows down, which makes it easier for fat to accumulate on our bodies (2). The distribution of body fat also moves with age, and for some people, extra pounds may settle in the back area. Hormonal changes, particularly those that occur in women, are also a contributing factor.

Sedentary Lifestyle

Living a sedentary lifestyle, such as sitting at a desk for long periods or not getting enough physical activity, can contribute to weight gain and back fat. Sitting for extended periods can also weaken and tighten your back muscles, which contributes to poor posture and back fat.

Genetic Predisposition

Genetics plays a role in where your body stores fat (5). If your family members have a tendency to carry extra weight on their backs, you may be genetically predisposed to do the same. It is important to remember that while you can’t change your genetics, you can modify your lifestyle and habits as a means of combating back fat.

back fat exercises  

What Exercises Get Rid of Back Fat?

The following are 10 back fat exercises you should consider incorporating into your routine:

1. Lat Pulldowns

Lat pulldowns are a standout exercise for combating back fat. They target the large muscles in your back, particularly the latissimus dorsi or ‘lats’. 

By working these muscles, you can create a wider, leaner appearance across the back, which will help minimize the appearance of back fat. 

This makes it an excellent choice for both back fat exercises at home with weights and back fat exercises with equipment.

To execute lat pulldowns:

  1. Set up a pulldown machine with a wide bar attached to the top pulley
  2. Adjust the knee pad so it fits snugly against your thighs
  3. Grab the bar with your palms facing forward and your hands wider than shoulder-width apart
  4. Sit down and secure your thighs beneath the pads
  5. Keeping your back straight, pull the bar down to your upper chest
  6. Slowly raise the bar back up to the starting position
  7. Repeat this movement for a total of 10-15 reps
  8. Perform 3-4 sets 

2. Plank Row With Cable

The plank row with cable is one of the exercises that target back fat. It’s effective for strengthening the core and toning the back muscles, which can help reduce the appearance of back fat. The added resistance from the cable also ensures your muscles are continuously engaged throughout the exercise.

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To execute plank row with cable:

  1. Set the cable machine at a comfortable  weight
  2. Stand facing the cable machine and hold the handle with your right hand
  3. Step back until your arm is fully extended
  4. Transition into a high plank position
  5. Pull the cable toward your chest, keeping your elbow close to your body
  6. Slowly extend your arm back to the starting position
  7. Repeat this for 10-12 reps
  8. Switch arms and repeat the process
  9. Complete 2-3 sets on each side

Read more: Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength

3. Side Jackknife

The side jackknife is a side back fat exercise that is particularly effective for working the obliques and lower back. By toning these areas, you can tighten the sides of your torso, which will help reduce the appearance of back fat. In addition, this exercise requires no equipment, making it a great option for back fat exercises at home.

To execute side jackknife:

  1. Lie on your right side with your legs stacked on top of each other
  2. Place your left hand behind your head with your elbow flared out
  3. Lift your upper body and left leg toward each other in a crunching motion
  4. Lower yourself back down to the starting position
  5. Repeat for 10-15 reps
  6. Switch sides and repeat the process
  7. Aim to do 2-3 sets for each side

4. Incline Rear Rows

Incline rear rows are excellent back fat exercises with dumbbells. This exercise targets the upper and middle back, helping reduce back fat and improve posture. The incline position also allows for a greater range of motion, engaging more muscle fibers and burning more calories.

To execute incline rear rows:

  1. Set an incline bench at a 45-degree angle
  2. Hold a dumbbell in each hand and lie face-down on the bench
  3. Allow your arms to hang straight down with your palms facing each other
  4. Pull the dumbbells toward your hips and squeeze your shoulder blades together
  5. Lower the dumbbells back to the starting position
  6. Repeat this for 10-15 reps
  7. Complete 3-4 sets 

back fat exercises  

5. Kayak Rows

Kayak rows are back fat exercises without equipment that mimic the motion of rowing a kayak. This full-body movement works the entire back, helping to contribute to muscle development.. It’s also a great cardio exercise that burns a significant amount of calories.

To execute kayak rows:

  1. Sit on the floor with your legs extended in front of you
  2. Clasp your hands together and extend your arms in front of you
  3. Twist your torso to the right, touching your hands to the floor next to your hip
  4. Twist your torso to the left, touching your hands to the floor next to your other hip
  5. Repeat this motion for 20-30 reps
  6. Aim to perform 3-4 sets of this exercise
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6. Face Pulls

Face pulls are effective exercises that target the upper back and shoulder muscles. Traditional workouts often neglect these muscles, but they’re vital for improving posture and strengthening key muscles in the back of your shoulders. The pulling motion engages the biceps and forearms, which provides a well-rounded upper-body workout.

To execute face pulls:

  1. Attach a rope to a high pulley on a cable machine
  2. Grab the rope with both hands, palms facing each other
  3. Step back until your arms are fully extended
  4. Pull the rope toward your face, spreading your hands apart and squeezing your shoulder blades together
  5. Slowly extend your arms back to the starting position
  6. Repeat this for 10-15 reps
  7. Complete 3-4 sets 

7. Reverse Hip Raise With Exercise Ball

This is one of the exercises for lower back fat that also targets the glutes and hamstrings. By toning these areas, you can lift and tighten the lower body, which can reduce the appearance of back fat. The instability of the exercise ball also engages your core muscles, which provides an additional challenge.

To execute reverse hip raise with an exercise ball:

  1. Lie face down on an exercise ball with your hands and feet on the floor
  2. Walk your hands forward until the ball is beneath your hips
  3. Lift your legs off the floor until they are in line with your torso
  4. Lower your legs back down
  5. Repeat for 10-15 reps
  6. Aim for 3-4 sets 

8. Kneeling Side Leg Lift

The kneeling side leg lift is a bra back fat exercise targeting the lower back and obliques. By working these muscles, the waistline will be toned and the appearance of back fat will be reduced. This exercise is particularly effective for targeting the troublesome ‘love handle’ area.

To execute kneeling side leg lift:

  1. Start on your right arm in a kneeling side plank
  2. Extend your left leg up and out
  3. Lower your leg back down
  4. Repeat for 10-15 reps
  5. Switch sides and repeat the process
  6. Aim for 2-3 sets on each side
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back fat exercises

9. Plank

The plank is a back fat exercise at home that works the entire body, which helps burn calories and contribute to fat loss. It is particularly effective for strengthening the core, which helps improve posture and may reduce the appearance of back fat.

To execute plank:

  1. Assume the pushup position
  2. Bend your elbows and rest your weight on your forearms
  3. Keep your body in a straight line from head to feet
  4. Hold this position for 30-60 seconds
  5. Aim for 3-4 sets 

10. Towel Slide

The towel slide is a back fat exercise without equipment that targets the upper back. By working these muscles, posture can be improved and the appearance of back fat can be reduced. The sliding motion also engages the shoulders and arms, which provides a comprehensive upper-body workout.

To execute towel slide:

  1. Lie face down on the ground
  2. Hold a towel in your hands above your head
  3. Brace your core and squeeze your glutes
  4. Arch your upper back and slide the towel toward your lower back
  5. Slide the towel back out
  6. Repeat this for 10-15 reps
  7. Aim to perform 3-4 sets of this exercise

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How Can I Lose Back Fat Without Exercise?

It is possible to lose back fat without exercise, but a disciplined approach to diet and lifestyle changes is required.

It is important to remember that while these methods can help you lose back fat, they won’t necessarily result in targeted weight loss. Your body decides where it loses weight, and this process is impossible to control. 

However, by adopting a healthier overall lifestyle, you can reduce your total body fat, which includes fat on your back.

Here are some steps you can take:

1. Healthy Eating

The most crucial step for losing back fat without exercise is the adoption of a healthy eating plan. You should reduce your intake of processed foods, sugary beverages, and high-fat foods (4) and fill your diet with lean proteins, whole grains, fruits, vegetables, and healthy fats. 

These foods are low in calories and will keep you feeling full longer, which reduces the likelihood of overeating.

2. Portion Control

Even when you eat healthily, it is essential to watch your portion sizes. Consuming more calories than your body requires will lead to weight gain, even if the calories come from healthy sources. 

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You can try using smaller plates and bowls to make your portions appear larger and always check serving sizes on food labels.

3. Stay Hydrated

Drinking plenty of water throughout the day can help boost your metabolism and control hunger, which could make it easier to lose weight (6). You should aim for a minimum of eight glasses of water a day, and try to drink a glass before each meal to help curb your appetite.

4. Get Plenty of Sleep

A lack of sleep can interfere with your body’s hunger hormones, which leads to increased appetite and weight gain (5). Aim for 7-9 hours of sleep each night and try to limit the time you spend on social media or watching TV before bedtime. These activities can stimulate the brain, which makes winding down for sleep more difficult.

5. Reduce Stress

Elevated stress levels can lead to weight gain, so it is incredibly important to find ways of managing your stress levels (5). Exercise, meditation, and deep breathing are all excellent techniques to reduce stress.

6. Avoid Alcohol

Alcohol can interfere with weight loss as it causes your body to momentarily stop burning fat, can increase cravings for energy-dense foods, and can contribute to intake of excess calories(1). If you must drink, limit yourself to one serving per day and opt for low-calorie options such as light beer or dry wine.

Read more: 10 Best Glute Exercises To Add To Your Routine and Why

back fat exercises  


  • What exercises burn back fat at the gym?

While it’s important to remember that you can’t choose exactly where on your body you will lose fat, there are certain exercises that can help strengthen and tone your back muscles. These include:

  1. Lat pulldowns
  2. Deadlifts
  3. Rowing machine workouts
  4. Pull-ups
  5. Renegade rows

Incorporating these exercises into your workout routine, adopting a healthy diet, and regularly performing cardio can help you improve the appearance of your back.

  • How do I lose the fat on my back shoulders?

To lose fat on your back and shoulders, you must focus on two main things: overall fat loss and strength training. For overall fat loss, you must maintain a calorie deficit through a combination of a healthy diet and regular exercise. 

For strength training, exercises targeting the muscles in your back and shoulders can help tone and shape these areas. Effective exercises include overhead presses, lateral raises, and bent-over rows.

  • Do push-ups get rid of back fat?

Push-ups are an excellent exercise for strengthening the upper body, including the chest, arms, and shoulders. While they can contribute to overall fitness and muscle tone, they will not get rid of back fat on their own. 

In order to lose fat, you must create a calorie deficit, which involves burning more calories than you consume. This can be achieved through a combination of regular physical activity, including push-ups, and adopting a healthy, balanced diet.

The Bottom Line

Back fat exercises are a great way to strengthen your posterior chain and reduce the appearance of fat on your back. Incorporating exercises such as plank, towel slide, lat pulldowns, deadlifts, rowing machine workouts, pull-ups, and renegade rows into your routine can help tone and shape this area of your body. 

In addition, diet and lifestyle changes, such as healthy eating, portion control, remaining hydrated, getting plenty of sleep, reducing stress levels, and avoiding alcohol can all contribute to overall fat loss. 

It is important to remember that while these methods may help reduce the appearance of back fat, they won’t necessarily lead to targeted weight loss. Your body decides where it loses weight, so you should focus on the adoption of a healthy overall lifestyle.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Alcohol and weight gain(2022,
  2. Energy Metabolism and Aging (2021,
  3. Obesity and overweight (2021,
  4. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021,
  5. What causes obesity & overweight? (2021,
  6. Yes, drinking more water may help you lose weight (2020,
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