3 Exercises To Tone Back Muscles and Reduce Back Fat

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Have you ever put on a shirt that was sorta tight and when you looked in the mirror you could see a small layer of back fat trapped between your bra?

If you tend to have a more of an apple shaped body where you are larger at the top and smaller at the bottom, then you might store body fat in your upper and mid-back easily.

While spot reducing is pretty much impossible and you need to do cardio to get rid of body fat, toning exercises for your back muscles will definitely help you in defining this area.

Here are 3 of my favorite exercises to tone your back muscles and reduce back body fat.



3 Exercises To Tone Your Back Muscles and Reduce Back Fat


Back Row

Back Row

Stand at a 45 degree angle and with your arms extended right down in front of you hold a couple of medium (ex.10lbs) dumbbells.

Then pull your arms back bending at the elbows until you can’t take them back anymore. Extend right back down. Try for 3 sets of 15 reps.


Rear Delt Raise

Rear Delt Raise

Same starting position as the exercise above but this time hold a couple of light weights and keeping your arms straight and open right up squeezing your shoulder blades together and go right back down with your arms straight. Try for 3 sets of 15 reps using 3 or 5lbs.





While this exercise doesn’t work your back muscles directly it will activate your entire upper body and abs in order to stabilize you. So just place your elbows directly underneath your shoulders and keep your body aligned with the floor. Hold for 3 sets of 30 counts.


Do these exercises 3x a week to help tone this area. To get rid of the body fat it’s most effective when you do exercises to tone your entire body. This leads to a faster metabolism and you will look better overall.

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