Most people head into a workout focusing on the areas considered most noticeable— the butt, the stomach, and the legs.
Here’s a secret: Strong upper-body muscles (back muscles, specifically) are not only key for an overall defined look, but they’re the best defense against pain, injury, and poor posture for years to come.
Try these eight back fat exercises that Shape.com recommends for a great at-home or gym workout.
They’ll help you sculpt a strong, sexy back, and shoulders all while getting rid of back fat.
Best Back Fat Exercises
This at-home back exercise proves that you don’t need huge weights to make big strength gains.
1. Grab a pair of light-weight dumbbells and stand with feet hip-width apart.
2. Take a slight bend in knees as you shift hips back and lower torso until it’s nearly parallel to the floor.
3. Bring weights together and turn palms to face forward.
4. Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep the core and glutes engaged the entire time.)
Do 15 reps.
Single-Arm Dumbbell Rows
Aim to keep shoulder blades down and together and core engaged throughout