9 Back Exercises for Women to Lose Back Fat

Nothing ruins a strapless dress like the bra bulge.

It’s time to eliminate the back fat and get rid of bra bulge and back boobs for good so you can rock your LBD and show off your sculpted back at the next party. 

Sounds easy, but it’s easier said than done especially in the case of back fat.

Back is known as one area where the fat is very stubborn and hard to come off.


It’s because it takes the right strategies to stimulate blood to the back area to get those fatty acids put from the stored fat where they are hiding into the bloodstream so they can be on their way to get burned. 

So What’s the Right Strategies? 

Well, fat burning is actually a 2-step process and the right strategies give you advantage throughout the process. 

The first step is called Lipolysis. It’s the process of getting fatty acids out from the stored fat and getting them into the bloodstream.

The second step is called Oxidation, where the fatty acids get burnt off in the muscle cells.

When this oxidation process is completed, the fat is gone for good.

The right strategies to burn fat completely

Eating: Calorie intake and frequency. (Not eating so often that way you can keep insulin level low)

Exercise: workout intensity

Eating that supports fat burn consists of two things. Managing calorie intake and meal frequency.

While not overeating is no brainer and widely understood principle, how long you should go between meals is a hot topic with many various opinions.

As far as fat burn is concerned, stretch the time between meals a little longer. 

This is everything to do with your insulin activity triggered by food intake.

Going longer between meals helps lipolysis to take place and pull your fatty acids out of the stored fat.

Lipolysis may start as early as 2 hours into the fasting (empty stomach stage) and longer you fast, more fatty acids get released into the bloodstream. 

If you are constantly eating, you never get to the phase where your stomach is empty and fasted. This prevents fatty acids from coming out of the fat storage and get into bloodstream to get processed for oxidation. 

So the first thing you can do for your fat burn is to get your calorie intake right and stretch your fasting a little longer to allow lipolysis and oxidation to take place.

Snacking often on the other hand can backfire and cause the fatty acids to return to the storage. 

The second strategy is exercise. High-intensity workouts taking place in the fasted phase has been proven most effective in fat burn.

9 Exercises to get rid of back fat

By increasing the energy expenditure during the time that lipolysis happens, you can ensure oxidation to take place and the fatty acids to get burnt off in the muscle cells for good.

If you really want to burn those fat cells, then exercise in the fasted state. If you live to eat and go on 3-4 hours without eating.

Try eating your last meal around 7 pm and exercise the next morning before eating breakfast. That’s the easiest time to catch your fasted state and get a workout in. 

To arm you with the workout that fosters your fat burn especially in the back area, we designed a high intensity back workout plan you can perform in the fasted state.

Exercises for Back Fat

Back Fat Exercises

9 Back Exercises 

  • Close-Grip Chin-Up
  • Dumbbell Renegade Row
  • Dumbbell Shoulder Press
  • Push-Ups
  • Straight Pull-Down
  • Side Plank with Row
  • Face Pull with External Rotation
  • Dumbbell Y-Raises
  • Standing Reverse Fly
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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