We often tend to neglect our upper back area and the fat there can make us feel so self-conscious. Let’s face it; none of us want the wide, ugly back rolls! Along with the struggle of clothing to hide these fat bulges, can come the dangerous issue of bad posture issues. So what if we told you that you can actually get rid of that ‘bulky’ upper back fat? It’s true! We’ve got some effective and clever exercises that can help you finally get rid of it.
First off, let’s start with the single arm row. This exercise works your back muscles and core, and helps build strength and muscle definition. To do this, stand near a bench and hold a dumbbell in one hand. Position the left leg in front with the bent knee and the right leg behind with the straight knee. Lean forward and place the right hand on the bench, then slowly pull the dumbbell up towards your chest and lower it back down. Complete about 3 sets of 10 reps on each arm.
The second exercise is a reverse fly, which targets the back of your shoulder. You will need a pair of light dumbbells to start. Stand with your legs hip-width apart, hinges slightly forward at your hip but keeping your core engaged and back straight. Connect hands together, and maintaining a tight core and straight back, Hold both weights as if doing a Hammer Curl, palms facing inward. Raise hands and weights straight out to the side, squeezing your shoulder blades together when your hands reach shoulder height. Lower the weights back down and repeat about 3 sets of 10 reps.
The third exercise is the pull-up. This exercise is traditionally used to target the upper back and bicep muscles. To perform a pull-up, grip a pull-up bar with your palms facing towards your body. Pull yourself up and then slowly lower yourself back down. Start with 3 sets of 8 reps and slowly work your way up.
The fourth exercise is the cable fly. If you have access to a cable set-up at the gym, this is a great exercise to target the upper back fat. To perform the exercise, stand tall with the feet shoulder-width apart. Place a handle on each side of the cable the chest height. Grab the handles and then move back until your arms are outstretched. Your arms should be in a semi-circular arch from your chest. Squeeze your shoulder blades together, and then slowly move back to the standing position. Make sure to focus on your form rather than speed to get the most out of this exercise. Do 3 sets of 10 reps on each side.
Finally, Let’s not forget the ever-popular plank exercise. This exercise is great for strengthening the core, which is important for overall posture and good health. To do a plank, get into “push up” position on the ground and hold your body weight up on your toes with your arms placed directly under your shoulders. Keep your core engaged and your back flat for the duration of the exercise. Hold the position for 30-60 seconds and then relax. Do 3 sets of 60 seconds.
Those are just some of the clever exercises you can do to get rid of upper back fat, But don’t limit yourself to these exercises, there’s plenty of other effective exercises out there. Mix and match any gym classes like yoga, Pilates, kung fu etc. that can really help accentuate your upper back and get rid of that fat. Incorporate these exercises into your daily routine and you’ll be flaunting those muscles in no time.
Now let us talk about diet. Focusing on eating foods that are high in protein and low in empty calories helps with weight loss in any part of your body. Eating foods like chicken, steak, eggs and salmon provide much needed protein, while vegetables like spinach or kale will give you the vitamins and minerals you need for optimum health and fat burning. And don’t forget about complex carbohydrates like sweet potatoes and oatmeal; they will help you feel full and will provide energy you need during your workouts. Other dietary tweaks such as eating more fiber rich foods like banana, berries, kale and carrots, and drinking plenty of water, can also have a positive impact on your progress.
Now let us talk about the importance of rest. It is just as important as diet and exercise when it comes to getting rid of fat. Our bodies need to rest and recuperate after a tough workout. This means that our muscles can rebuild themselves while we’re asleep, as well as remove lactic acid build-up which can cause soreness. Getting proper rest will also help us stay energized and focused throughout the day, rather than feeling sluggish and exhausted.
When we are trying to get rid of fat, the importance of a positive attitude cannot be stressed enough. Having a positive outlook and mentally preparing yourself prior to each session can make a huge difference in the success of your plan. Try to stay motivated and enthusiastic, even on days when you don’t feel like getting out of bed. Visualize yourself being successful and enjoying the benefits of a healthy lifestyle. This can help keep you on track and committed to your goals.
Finally, don’t forget about the importance of finding a healthy and enjoyable physical activity that you can incorporate into your daily routine. Whether it’s a cardio routine on the treadmill, an outdoor sport, an indoor recreation or taking long nature walks, the end goal should be to find something that you enjoy and look forward to doing every day. This will help you stay motivated and continually progress on your journey to get rid of unwanted fat.
Now that you know the basics of getting rid of upper back fat, let’s expand it further and discuss more specific exercises to target this area. For example: the bent-over-row exercise can be great for targeting your upper back. To perform this exercise, stand with your feet hip-width apart and arms straight out in front. With a slight bend in your knees, bend forward at the waist and grab a pair of dumbbells. Now, pull the dumbbells up towards you, keeping your elbows close to your body. Slowly lower them back down and repeat for 3 sets of 10 reps.
Another great exercise to target upper back fat is the ‘Dumbbell Push-up’. To do this exercise, assume a push-up position with your toes tucked under a weight bench. Grab 2, light-weight dumbbells and hold one in each hand. Slowly lower your chest towards the floor and press back up. Repeat for 3 sets of 10 reps.
If you don’t have access to a weight bench in the gym, you can always try body-weight exercises like the wall slide and the lateral raise. To do the wall slide, stand with your back against the wall and slide down till your knees are bent at a 90 degree angle. Keeping your arms straight and your palms pressed against the wall, slide back up slowly and repeat for 3 sets of 10 reps. The lateral raise is another great body-weight exercise to helps target your upper back. Start in a standing position with your arms hanging down by your side and holding a pair of dumbbells. Slowly raise your hands up to shoulder-height, sinking into your shoulder blades when you reach the top. Lower back down and repeat for 3 sets of 10 reps.
Other body-weight exercises you can do for upper back fat include: the cobra stretch, pull-ups, and triceps dips. The cobra stretch helps to release the tension in the muscles at the top of your back, while pullups work your back muscles from top to bottom. Triceps dips, meanwhile, focus on your arms but also help target the muscles in your upper back.
Finally, let’s mention the importance of HIIT (high intensity interval training). This type of exercise requires you to alternate between periods of high and low intensity Cardio, which is extremely effective at burning fat and boosting your metabolism. Popular HIIT exercises include jumping jacks, burpees, and mountain climbers. When done consistently, HIIT can be a great way to help get rid of upper back fat.
We have discussed various exercises, diets, and rest that can help with getting rid of upper back fat in a more informed and structured way. Now let’s look at some tips to get the most out of those exercises. First off, make sure to warm-up before beginning any of the exercises. Doing this helps prepare your body to maximize the benefits of the workout. Secondly, it’s important to maintain form and technique. Doing the exercises with proper form will help you to avoid any potential injuries and get the most out of each exercise. Finally, don’t forget the importance of stretching. By incorporating yoga or basic stretching at the end of your workout sessions can help your body to recuperate and prevent future soreness.
Now that you know the importance of properly warming up, maintaining form, and stretching, let’s look at some equipment that can help you get the most out of these exercises. Investing in some basic gym equipment such as kettle bells, free weights and resistance bands can help you to get a more effective workout. Also, getting in some cardio equipment such as a treadmill or elliptical can help you to burn more calories and get your heart rate up.
Lastly, don’t forget the importance of consistency and discipline. Making sure you stay on track and consistent with your workout routine is key to seeing effective changes. Sticking to a healthy diet, getting plenty of rest and sleep, and being consistent with your workouts, can help you see the results you desire. So, if you’re finally ready to get rid of that upper back fat, remember to use these effective exercises, tips and techniques. With a little effort and motivation, you’ll be flaunting those muscles and your hard work in no time!
