10 Powerful Exercises That Will Shred Away Back Fat Fast
Ten powerful exercises that will shred away back fat fast and give you a toned body that’s what everyone wants, right? Working our back muscles is the best way to go about it and if you’re dedicated, you can get those results in no time. Let’s take a quick look at the top ten exercises that will help you achieve that goal.
1. Bent-over two-arm long bar row: This exercise is a great way to target the back and give it a good stretch. It involves balancing your body on one side while rowing the barbell up to your chest and back down again with both hands, minimal rest in between sets.
2. Wide-grip pull-up: This exercise works the muscles in the middle and back of the shoulder, and is great for sculpting the arms too. To do it, hang from a wide bar grip with your hands wider than shoulder width, and pull up until your chin reaches the bar. Then lower yourself back down for a complete rep.
3. Swiss Ball Press-up: This one really works on those hard-to-reach muscles in the mid-back. Start in a plank position on your Swiss ball, with your hands directly underneath your chest. Keeping your spine straight, slowly lower your chest towards the ball until your arms are bent to 90 degrees before pushing back up again.
4. Reverse Barbell Curl: This exercise is great for toning the arms and upper back. Using a barbell with a relatively heavy weight, curl it up towards your chest while having your elbows close to your body. Lower the barbell back down and repeat for multiple reps.
5. Hyperextension: This is an exercise that works the lower back. Lie down on a hyper-extension bench with your hips in line with the bench and your legs angled downwards, and raise your upper body until your hips are completely extended, pause for a few seconds, then lower your body down again.
6. Superman Exercise: An exercise that engages a lot of the lower back muscles, the superman involves lying face-down, stretching the arms out, and then raising your chest, arms and legs up together as if you’re flying. Hold for a few seconds, then return to the starting position.
7. Cable Face Pull: A great exercise for the rear deltoid muscles, this one can really give your upper-back a nice toned look. Start by gripping a cable attachment and pulling it in line with your head, pause for a few seconds before returning to the starting position.
These seven exercises are great for toning and strengthening your back muscles and, with dedication and hard work, can help you get rid of back fat in no time.
Let’s take a look at some alternatives. Swimming is a great way to get some cardio and burn fat from your back. Front and back crawl are perfect for targeting back muscles and can be easily adapted to suit individual levels of ability.
Aqua aerobics classes are also an excellent way to work out those back muscles. You get the added benefit of the buoyancy of the water, which makes it easier to move your body, and an array of exercises designed to work on all aspects of your back.
Cable exercises are great for strengthening one side of the back. Attach a single cable handle to a pulley machine and stand with your side to the machine. Pull the handle across your body and towards your chest, then slowly release it before doing multiple repetitions.
Other great exercises include rowing machines, bicycle crunches, and triceps extensions with dumbbells. Rowing machines help to build back and arm strength, while bicycle crunches target your abdominal muscles and triceps extensions with dumbbells are the perfect way to tone your triceps.
Finally, any kind of resistance training can be used to target the back muscles. Resistance bands are a great option, allowing you to work on your back and arms with a variety of exercises. Weights are also an option, although starting off with lighter weights is recommended.
So, you now have a ton of options to target and tone your back muscles. With dedication and hard work, you can get the toned and sculpted body that you’ve been dreaming of in no time. The power is now in your hands go forth and shred away that back fat!
