5 Back Fat Exercises You Can Do At Home Without Equipment

These simple back fat exercises will help you tone your back muscles, make you look more defined, and get rid of the fat in your bra.

The back muscles must be toned in order to be able to perform the necessary movements and to react without problems to the tensions of the spine. Thanks to toning, we will be able to strengthen the muscles to correct hypotonicity and help them to relax when they are hypertonic.

We know that the body is completely interconnected, so we need to tone the body as a whole and not just focus on one part. Today we are going to see what are the best exercises to strengthen the back in a gym, which should be combined with other parts of the body.

These exercises target all of your upper body muscles. They will help eliminate bra fat and sculpt a strong, attractive back and shoulders.

Best back fat workout you can do with no equipment

1. Prone Lat Pull Down

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This exercise strengthens your lats, back shoulders, and upper back muscles.

  1. Face down on the floor and raise your arms above your head with your thumbs pointing up.
  2. Then draw in your shoulder blades and bring your elbows down by your sides as if you were going to put your elbows in your back pocket.
  3. Hold this contraction for 1 second and then return to the starting position.
  4. Keep your glutes tight the entire time and do not arch your lower back.
  5. Do 15 repetitions per set.

2. Prone Thoracic Extension

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This exercise improves the flexibility of chest and at the same time activates the upper back muscles.

  1. Lying face down on the floor, interlace your hands behind your head.
  2. Lift your head and upper chest off the mat by bending ONLY your upper back.
  3. Keep this position for 2-3 seconds and return. Do not arch your lower back at all.
  4. Repeat 10 times per set.

3. Quadruped Straight Arm Pulldowns

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This exercise strengthens the lattisimus muscles and the core. You need a towel and a smooth floor on which the towel can slide.

  1. Place a towel under both of your knees.
  2. From here, tense your core and pull your body forward by pressing your hands back and down on the floor.
  3. Pretend you are trying to touch your knees with your hands without your palms leaving the floor or bending your elbows.
  4. Your lower body should slide on the floor toward your hands.
  5. 15 repetitions per set

4. Bend forward

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  1. With your feet shoulder-width apart, stand and bend at the waist.
  2. Bend until your back is parallel to the floor, or as far as you can.
  3. Your knees should show a slight bend. Next, bend your elbows and keep them close to your sides.
  4. From here, rotate your arms outward to create a W shape.
  5. Hold this position for 3 seconds and then release.
  6. Perform 15 repetitions per set

5. Pull-ups

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They are an advanced type of self-loading exercise that allows you to work different parts of the back, such as the latissimus dorsi, trapezius, rhomboids, and trunk. There are many variations and grips to gain strength and activate the lats. You need to pay attention to the retraction of the shoulder blades.

  1. Find a sturdy door frame (or bar) to brace yourself against. Grasp the door frame with both hands and extend your elbows through.
  2. The closer you place your feet to the frame, the more difficult the exercise becomes.
  3. Pull yourself toward the door frame until your chest touches the frame.
  4. Hold this position for 2 seconds, then slowly extend your elbows and repeat the exercise.

Complete 20 repetitions per set.

If you suffer from back pain, it is best to consult a physical therapist and personal trainer. They can recommend specific and more moderate exercises. This will help you strengthen your back without injuring yourself.

Remember that, as with any exercise, it is very important to warm up and stretch before and after the workout, especially in the case of the back and chest, which are often very contracted due to our lifestyle and poor posture. Thanks to stretching, we can maintain the natural curvature of the spine, giving flexibility and stability to our back.

Keep reading: 30 Day Workout Challenge for Beginners No Equipment Needed

Share these exercises for back fat with all of your friends – they’ll thank you later when they too have a strong back.