According to World Population Review, about 39.7 percent of men were overweight in America in 2021. Likewise, 41.1 percent of American hit the obesity mark. That doesn’t account for the 15 percent of American children and teens that are overweight. These figures are three times as high as they were in the 1980s. Are you one of those people who fall into this category? Whether you’re trying to improve your health or simply shed some pounds, back fat can be some of the most challenging weight to lose. It’s in a strange area that you can’t exactly see all the time, so it can be hard to judge just how well you’re doing. However, instead of fiddling around with different exercises to see what works, check out 20 exercises to get rid of back fat and lose weight.

Don’t think you have to go to a gym or hire a professional trainer, either. You can do many of these back exercises at home and with just a few simple pieces of equipment that aren’t expensive. It’s tough enough to exercise every day, so lighten the load on yourself by making it easy on your bank account. Try these simple back exercises to get the figure you want. Remember, perform these exercises with the correct form to ensure you do not injure yourself. Always consult a physician if you have other health conditions.

20. Band Pull Aparts

This back fat exercise sounds as easy as it looks. It’s a low-impact exercise that’s a great way to start your workout before you move on to more difficult exercises and will help to melt off that back fat quickly. You should definitely start with a light band that doesn’t have a lot of resistance to get used to what it feels like and then move on to a heavier band when you think you’re ready. First, you want to grab both ends of your band and hold your arms out at chest level until the band is in front of your chest.

Keep your palms facing up towards the ceiling, and then pull the band apart without bending your elbows. Go as far as the band will allow without straining yourself until the band touches your chest. Hold this by squeezing your upper back muscles together, and then release slowly. Repeat about 12 to 15 reps in about two to three sets, or whatever feels more comfortable for you. This is just the beginning of back fat exercises. Keep reading for more at-home exercises that will help you lose weight.

19. Dumbbell or Kettlebell Swing

You can do this exercise with a dumbbell you already have or a kettlebell. It’s best to start with a light weight to avoid injury and then move up to a heavier weight as you become more experienced with the exercise. This is mostly using gravity and puts both your back and your knees to work. Also, be sure not to swing the dumbbell too hard, as you could injure the muscles in your back, and the weight could fly out of your hands, damaging other things around you.

Start your kettlebell swing by standing with your feet apart, in line with your shoulders. Hold your kettlebell or dumbbell in your hands in the resting position. Bend your knees slightly and lean forward as you move the weight between your legs in a swinging motion. Swing the weight up to chest level as you straighten your knees, then repeat ten to fifteen times. Be sure to keep your arms straight so that you don’t risk hitting yourself in the knees with the weight.

18. Barbell Bent Over Rows

Before you even start doing any bent-over rows, you should ensure that you have the right amount of weight on the barbell. Too much weight, and you won’t have a straight back for proper posture. Improper posture will result in you getting less out of the exercise than if you have less weight on the barbell. Your back needs to be entirely straight for this exercise, so start small and increase the weight over time in small increments. The last thing you want to do is injure your back and put yourself out of commission before you’ve even started to put in the hard work.

Stand with your feet shoulder-length apart to center your balance. Bend your knees slightly and hinge forward from the hips as you bend to pick up the barbell. Keep your back straight in line with your neck. When you grab the bar, ensure that your palms are down and just a little wider than your shoulders. Tense up your core muscles, pick up the weight, and then bend your elbows to lift the weight until the bar touches your chest. Slowly lower the weight back down and repeat. Keep reading for more at-home exercises that target back fat.

17. Reverse Hip Raise with Exercise Ball

You will need an exercise ball to perform the reverse hip raise, so investing in one would be a good idea. It’s a low-impact exercise that will be easy on your hips and will help you start toning your lower back. Plus, it will help tone your arms a little since you’re putting your weight on them while exercising. You’re going to start this exercise by lying on your belly on the exercise ball. The feet should be on the ground (just your toes), and your hands should be on the ground to support your weight.

Your palms should be flat and set shoulder-length apart to maintain your balance. Squeeze your glute muscles together and focus on your core balancing on the ball as you press your legs together and raise them off the floor. Ensure that the ball remains stable while you move to eliminate the chances of you falling over. Hold this pose for several seconds, and lower your legs to the ground. Repeat several times, increase the length of time you hold your legs in the air.

16. Rotational Ball Slam

Medicine balls are great for providing you with some weight lifting without relying on dumbbells. It is a weighted ball that is shoulder-width in diameter used most often in strength training and physical therapy. They come in various weights to start small and work your way up to a heavier ball in due time. Rotational ball slams are not low-impact exercises, and you should only do them after completing a proper amount of stretching.

Stand with your feet hip-width apart, as you’ll need some stability to perform this exercise properly. Hold the medicine ball with your knees slightly bent and rotate to lift the ball in an arc to the right side of your body. Slam the ball to the ground when it is over your head. Then pick up the ball and repeat, arcing the ball to the left side of your body this time. Repeat a few more times, alternating sides so that you can fully stretch all of the muscles in your back.

15. Resistance Band Rowing

If you want to get some rowing in without buying an entire rowing machine, you should consider resistance bands. They’re a great, flexible tool that can help you accomplish all of your exercise needs, and they don’t take up a lot of space. For resistance band rowing, look for one that has handles attached, as you’re going to need a firm grip on them to accomplish this exercise properly. The great thing about this exercise is that you can do it anywhere.

Sit on the ground with your back straight and your legs straight out in front of you. Wrap the resistance band behind your feet and hold the handles, one in each hand. Then pull the ends like you’re rowing. It would be helpful to wrap the resistance band around one of your feet to prevent it from slipping free and slapping you in the face. Do about ten to twenty minutes of rowing at various intensities to give all of your back muscles the perfect workout.

14. Triangle Pose

If you’re looking to keep your back muscles flexible but aren’t interested in making them look muscular, you may want to give the triangle yoga pose a try. This yoga pose will strengthen and stretch several parts of your body. Yoga is a great way to limber up your body before you’re ready to start working out and is also a great way to cool down after an intensive exercise routine. Yoga puts you in tune with how the various parts of your body work together to be more mindful throughout your exercise routine.

Stand with your legs wide apart but not too wide that you lose your balance. Point your right foot at a 90-degree angle to your leg foot. Bring your arms out to shoulder height and then lean to the right over your right foot. Focus your gaze on your left hand as it points towards the ceiling, maintaining your balance the whole time. Keep your arms straight so that a line is formed between the middle fingers of your right and left hands. Hold this pose for a few seconds and then switch sides.

13. Bridge Exercises

Have you ever tried this back fat exercise? The bridge pose is a back-bending yoga pose that is one of the first poses that new students learn. It’s a great pose to test the flexibility and strength of your back. This back exercise also extends the legs and hips and opens the heart and lungs to increase circulation. You can do this back exercise as a resting pose and as a strengthener for the muscles in your back, giving it some versatility in your exercise regimen. It targets the core as well, increasing your center of balance and making you more aware of the positioning of your limbs.

Lie on your back with your arms relaxed and your knees bent. Keep your feet together but slightly apart to afford you some balance. Press down firmly with your feet and raise your hips into the air, inhaling as you do so until your pubic bone and back are off the floor. It will take some practice, but your goal is to lift your torso onto the backs of your shoulders are much as possible. Clasp your hands under your back on the floor to add extra balance. Hold this pose for a short while and then lower back to the ground as you exhale.

12. Superman

Many people only focus on the middle and upper muscles in their back because that’s what they see the most in the mirror. However, the lower back is also essential, so you should take care of it. Doing a dynamic back extension exercise at least three times a week can significantly increase muscle strength and spinal extension for an increased range of motion. The Superman pose is one way to get that spinal extension without resorting to an inversion table.

To start the Superman pose, lie face down on the ground with your arms straightened on the ground out in front of you. Then, tighten your core and raise your arms and legs off the floor simultaneously without lifting your head. Pause and hold this pose for a second or two, and then relax back to the ground as you exhale. Repeat this several times to work out the muscles in your back fully. This exercise also tones the abdomen since you’re also engaging your core.

11. Upper Body Cycle

Here is one back fat exercise that does require some equipment. The upper body cycle does involve using a stationary bike, so don’t feel like you have to add this one to your repertoire if you don’t have access to one. Nevertheless, the results from this exercise are absolutely amazing. If you do have an ordinary bike, you may be able to get a stationary stand for it to get your workout in when the weather isn’t so great outside.

Instead of sitting and peddling on a stationary bike, try standing. By taking your weight off your rear end, you’re putting your back and triceps to good use, trying to keep your balance while you ride. If you want an even stronger burn, try peddling backward since you’ll be forcing your body to go into overtime trying to keep up upright. Keep reading for the top ten back exercises to help you lose back fat. Plus, how to do them correctly to avoid hurting yourself.

10. Hip Twister Plank

The hip twister plank is an exercise that can put your back and abs to work. It starts with a plank, but there’s an extra twist involved that engages your core since it forces you to focus on your balance. It’s great at toning your entire body, including glutes, quads, shoulders, abdominals, and back. Please don’t overdo it with this exercise and take your time; you don’t have to do them quickly to prove a point. Taking it slow will provide you with a much better workout.

Begin in the forearm plank position: prop yourself up on the ground on your elbows and the balls of your feet, with your hands clasped together. Drop your right hip to the ground and rotate your torso simultaneously. You should keep your shoulders above your elbows, so don’t dip yourself too low. Return to the starting position and then turn the other way, dropping your other hip towards the ground. Do at least 15 to 20 repetitions once per day until you feel as if you’re ready to take on more.

9. Jump Rope

Jump rope is one of those cardio exercises that is great for all parts of your body. It strengthens your heart and muscles, it’s straightforward to do, can be done anywhere, and you don’t need expensive equipment to get the job done. It puts all of your muscles to good use, including your core and your major muscle groups. Furthermore, because it’s so easy to do, you can tailor the intensity of the workout to continue challenging yourself. If you have problems with your feet or ankles, you may want to exercise caution or skip out on this one altogether.

So, how easy is it to jump rope? Even children in middle school know what to do. Just get a jump rope, hold the handles and skip or jump over it as you spin it around yourself. You can go faster and try to increase the number of spins you get per jump or go at your own pace. You can use it as a warmup exercise before getting into the more challenging parts of your workout. Keep reading to learn more about the best back exercises to lose back fat.

8. Back Squat

The back squat requires a barbell with weights, so you may have to invest in one or consider going to the gym more often. The back squat is also a very effective leg exercise, as it is mostly involved with resisting gravity. Start with lightweights since you don’t want to risk injuring your back or blowing out your knees. Then when you’ve become more comfortable with the weight, you can move on to something heavier to up your game and keep that back fat off.

Position the barbell on the rack at about the height of your breast bone. Step under the bar and rest the bar directly across your back, where the bottoms of your shoulder blades are. Lift the barbell off the rack and step away from it. That way, all of its weight is on your back. Stand with your feet wider than the width of your shoulders for added balance, and point your toes forward. Squat with your back straight and your knees pointed in the same directions as your toes. Then slowly return to a standing position. Repeat a few more times, as many as you’re comfortable with.

7. Side Plank to Forearm Plank

Sure, planks are good at working your core, but the side plank to forearm plank does even better at getting rid of back fat. Because you’re resting your weight on one arm, your core must work overtime to compensate and maintain your balance. It’s an added challenge that steps up the game when you’re looking to get rid of back fat and help your body burn more calories without going on mile-long runs.

Start in the plank position, on your forearms and the balls of your toes, facing the ground. Slowly move to a side plank on the left forearm and turn your body to extend your right arm up to the ceiling. Your weight should be shifted to the side of your supporting feet and then returned to the planking position. Alternate sides, exercising caution to maintain your balance so that you don’t risk falling over. You should keep most of your weight on your arms and not let it sag into the rest of your joints.

6. Push-Ups

Everyone knows what a push-up is by now, and for good reason. It’s one of the easiest exercises you can do without additional gym equipment. Most people think of it as a chest exercise, but it’s great at toning your back and getting rid of back fat. It can increase lumbar stability and engage your spinal erectors for increased strength. This back exercise will pay off in the future by minimizing or even preventing back pain because it forces you to have better posture. By helping you get rid of back fat, you’re also putting less burden on your back, reducing back pains in the future.

To do a push-up, lie on the ground face down with your hands on the ground, a little wider than shoulder-width. You also want to rest your weight on the balls of your feet, which should be hip-width apart. Raise your hips, thighs, and chest off the floor, supporting your weight on just your hands and toes. Exhale as you straighten your arms, hold it for a few seconds, and then lower yourself to the ground as you inhale. Repeat about ten more times or as many times as you are capable.

5. Pilates Mat Swimming

Pilates mat swimming starts similarly to the Superman pose but engages more of your muscles. It’s a low-impact exercise that can strengthen your core and tone your legs and back in the process. It’s also an excellent back exercise for increasing your mobility and stability since it also strengthens your core. Remember to breathe correctly as you exercise: breathe in slowly and exhale slowly during the exercise so that you don’t get too winded in the process.

Start by lying down on the mat on your stomach. It would help if you stretched your arms in front of you, similar to the Superman pose. Then engage your core and lift both your arms and legs off the mat. Elevate your right arm and left leg, then alternate to your left arm and right leg, like you’re swimming. Repeat this several times, at least 8 to 16 times in each set. You can increase the speed once you get used to the intricacies of the exercise to strengthen your back muscles.

4. Bent-Over Dumbbell Rows

Bent-over dumbbell rows involve stabilizing the middle line of your body, which prevents injuries to your back and other major muscle groups, including your arms and shoulders. It’s a much easier exercise on your shoulders than pull-ups but still provides you with a lot of bang for your buck. This is because this exercise increases the number of muscle fibers in your back and lats, making it a perfect activity for those trying to work through an injury without causing further damage.

To start this exercise, grab a dumbbell in each hand and hinge at the waist to bend your upper body at a 45-degree angle. It would be best if you started with five-pound weights. Knees should be kept slightly bent to provide you with some stability. Hang your arms in front of you, perpendicular to the ground. Keeping your head and back straight, bend your elbows and lift the dumbbells to your sides. Make sure you keep your elbows close to your body. Lower your arms as you exhale. Then repeat this back fat exercise.

3. Pull-Ups

Pull-ups are a high-intensity workout because it places all of your weight on your back and shoulders to do all the work against gravity. Don’t feel bad if you can’t do more than five pull-ups your first time; it’s an exercise that requires a lot of training before you can get into the pattern of doing several in a row. It’s one of the best exercises to sculpt that perfect back and get rid of that back fat that adds unnecessary weight to your structure. The difficulty of pull-ups can be changed by how close or wide apart your grip is on the bar, which forces you to work out the other muscles of your back.

Stand directly below a pull-up bar and place your hands on the grip. Your palms should be facing away from your body and be a little more than a shoulder-width apart. Lift your feet to hang from the bar and engage your core by pulling your belly button in against your spine. Bend your elbows and raise your body until your chin is over the bar, inhaling slowly while you do so. Then lower yourself back down and repeat a few more times.

2. Deadlifts

The deadlift is a problematic exercise that beginners should not attempt with heavy weights. Start with the lightest weights possible, as the deadlift has a high increase of causing injury to yourself instead of just losing back fat. The importance of the deadlift is to first learn proper form so that you’re not causing harm to your muscles. Load up your barbell with weights that are not too heavy, and then stand in front of it with your feet at least six inches apart. Grab the bar with both palms facing down, just outside the width of your shins, into a half-squat position. Breathe in, brace your abs, and ensure that your back is flat.

Squeeze the bar as hard as you can and pull it straight up. Think about driving the rest of your body down as you pull up while keeping your elbows locked in place. Your hips and shoulders should rise simultaneously; don’t use your back as a lever to lift the weight. Keep going until you’re standing. Then reverse the movement to return the barbell to the floor, keeping your core tight along the way to avoid risking injury. Return to the half-squat position and repeat a few more times.

1. Renegade Rows

Renegade rows will work out both your back and your abdominals simultaneously. If this doesn’t help you melt away all of that pesky back fat, you might have to look at even more intense workouts. You will need a set of dumbbells for this exercise, so look for a cheap, relatively light pair to start with. Renegade rows use all of the benefits of a plank to strengthen your core and add the upper body component of “rowing” to get your shoulders, triceps, and biceps to go to work.

Start in a push-up position, resting your weight on the balls of your feet and your dumbbells. Make sure your feet are wider apart to provide you with increased stability. To increase the difficulty, bring the feet closer together. Tighten up your entire body and, with your left hand braced against the ground, lift the weight in your right hand up to your rib cage/waist area. Lower the weight in a controlled fashion and repeat on the other side. You should only perform renegade rows on a flat surface that will not cause slipping. Refrain from twisting your hips when you lift the weights, which can put unnecessary pressure on your back muscles. We hope these 20 at-home exercises can help you lost back fat and get the figure you want.