Pull-ups work many of the same muscles that lat pull-downs do. They may actually be a bit harder to do, since they require that you be able to lift your entire body weight. Here is what to do:
Do 8-12 reps, 2-3 sets.
This is another great back fat burner. The basic image is that you are bending over forward at an angle as you pull barbells toward you. Here is how:
- Stand with your feet at shoulder width while keeping your back straight.
- Bend your knees slightly and pull in your stomach as you hold a dumbbell in each hand.
- Bend your body forward at a 90-degree angle at the waist, but keep your back straight.
- As your arms hang forward, slowly squeeze your shoulder blades together and bend your elbows, hold for a moment, then allow your hands to return to the lowered position.
Do as many reps as you can, 2 sets.
4. Opposite arm & leg lifts:
This one really works the back muscles. Here is what to do:
- Lie down on your stomach with arms straight above your head and legs straight and forehead resting on the floor.
- Slowly raise your right arm and your left leg off the ground at the same time while keeping your pelvis and chest on the floor.
- Lower, then repeat with left arm and right leg.
5. Seated cable rows:
Seated cable rows are a lot of fun and they give you a good burn in your back. Watch as the back fat melts away. Here is what to do:
- Find a seated cable row machine. Sit forward on the bench while you grab the cable handle. Place your feet on the platform.
- Slide your butt backwards as you extend your legs, but keeping your knees slightly bent.
- Pull the cable handle toward your waist while you straighten your lower back. Pull back your shoulders and push out your chest, arching your back slightly.
- Return your arms to an extended position while stretching your shoulders forward again.
Repeat with 8-12 reps, 2-3 sets.
Try these 5 exercises to burn more back fat, faster.