Top 7 Back Fat Exercises in 21 Day Challenge

Top 7 Back Fat Exercises in 21 Day Challenge

You can easily forget about working in the back. Sometimes, you focus on the chest and abs, which you see in the mirror. However, if you want a truly toned body, it’s essential to do exercises that will get rid of the fat on your back.

Well, this doesn’t mean you need to put your routine in reverse. But exercises that work other muscles, such as biceps or shoulders, that can be changed to sculpt the back.




Back muscles and abs work together to create a solid core. Toned abs can’t work alone! With these 7 back fat exercises, get more happy punching in the back.

7 Simple Back Exercises to Blast Folds On Your Back And Sides in 21 Days

1. Push-Up

Top 7 Back Fat Exercises

The classic push-up focuses on the chest, shoulders and arms, but the back is not left out! With every push up, the upper back gets more and more involved.

How do it:

  1. Put your hands on the floor, shoulder-width apart, and extend your feet behind you, side by side.
  2. Lift your body. You must form a straight line by bending your arms to lower your body.
  3. Hook your chest to push yourself up, this completes one repetition.

Perform 3 sets of 10 repetitions.

2. Shoulder Press

Back Fat Exercises

This exercise works the shoulders and arms, but the back will also benefit. Every lift should be strong and resilient to avoid injury.




How do it:

  1. Hold a dumbbell in each hand and raise it to shoulder level.
  2. Push up to straighten arms, pause at lower back to shoulder level, this ends with a repeat.

Make 3 sets of 10 repeats.

3. Kneeling One Arm Row

Back Fat Exercises

You’ll need a bench for this move. To be safe, the arm of the bench must be straight and strong.

How do it:

  1. Place your right hand on a curve of the bench and rest your right knee behind it.
  2. Use your left leg for balance. With your left hand, lift a dumbbell to your torso.
  3. Pause at the bottom to complete one repetition.

Perform 3 sets of 10 repetitions on each side.

4. Dead-lift

Back Fat Exercises

Effective exercise works the back and other muscles, keeping the back straight all the time. In place of 2 dumbbells, you can also lift a medicine ball or a rod.

How do it:

  1. Hold a dumbbell in each hand, bend your knees and torso slightly forward.
  2. Lower the dumbbells to the floor, pause, and raise them again to complete one repetition.

Do 20 repeats of 3 sets.

5. Single Leg Dead-lift

Back Fat Exercises

Take it up a notch to challenge your balance. Too difficult? Place your foot on the floor. It’ll still do wonders for your upper back.

How do it:

  1. Hold a dumbbell in each hand and shift your weight to your left foot.
  2. Lean forward on your hips, raising your right leg, continue until your chest and right leg are parallel to the floor.
  3. Stretch your arms out to the floor and pull the dumbbells up and down to complete one repetition.

Complete 3 sets of 10 repeats for each leg.

6. Superwoman

Back Fat Exercises

This is not a simple stretch, but works the whole body, using the back and abdomen as balance. After a while, the amount of time spent holding it increases.




How do it:

  1. Lie on your stomach, straightening your arms and legs and contracting your core.
  2. Lift your arms, head, chest and legs.
  3. Stay down for 5 seconds to finish one repeat.

Repeat 10 times

7. Standing Fly

Back Fat Exercises

How do it:

  1. Hold a dumbbell in each hand, straighten your arms by holding the dumbbells side by side.
  2. Raise your arms to form a “T”.
  3. Return to the starting position to end a repetition.

You make 3 sets of 15 repeats.

Share this smart exercises with all your friends. They will thank you later.