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Back Fat Be Gone: The 9 Back Exercises You Need

  • Cheerleader

    Targets back, chest, triceps, and biceps

    Squeeze your back muscles as you lift and lower your arms to maximize results.

    • Holding three-pound weights in each hand, cross your hands in front of you at shoulder level.
    • Pull back your arms into a W shape and press your arms upward.
    • Return down into a W position and cross your arms, this time with the opposite arm on top.
    • Do 30 reps. Repeat twice.


  • Back Row With Tap

    Targets shoulders, back, abs, and glutes

    Use this modified lunge for an all-purpose workout that also challenges your core muscles.

    • With a weight in each hand, sit back into a squat with your knees bent and your arms reaching forward, completely extended.
    • Row your arms backward as you tap one leg all the way back, never leaving the squat position.
    • Do 15 to 25 reps on each side.
  • Flying Passé

    Targets shoulders, back, abs, and legs

    Spruce up your side plank with this equipment-free move that tones your entire body.

    • Balance yourself in a side plank position with your inner leg off the ground and your outer hand on your hip.
    • Once you are stable, fully extend your inner leg toward your butt, twisting your core to the ground as you do so.
    • Twist your leg back to its returning position and stack the hips.
    • Do 10 reps on each leg. Repeat three times.
  • Superhero

    Targets shoulders, back, abs, and legs

    Break out your Bosu ball and resistance band for this trimming HIIT workout. Keep your back at a 90-degree angle with the floor as you lift the resistance band toward the sky.

    • Place your resistance band under the Bosu ball.
    • Step onto the Bosu ball and position yourself into a squat while holding the resistance band between your legs.
    • With the resistance band in both hands, lift your arms up towards the sky as high as they'll go.
    • Return your arms slowly to the center of your legs.
    • Do 10 to 15 reps. Repeat three times.
  • Cross Jack

    Targets arms and legs

    Because fat elimination is about a balanced workout, it is important to also incorporate some cardio into your routine.

    • Do a jumping jack, but when you come down, cross your arms and legs.
    • Do as many cross jacks as you can for 30 seconds. Rest and repeat.
  • Row Your Boat

    Targets shoulders, back, arms, and abs

    This move requires you to lean back and engage your core as you paddle your way to a better back.

    • With dumbbells in each hand, sit up straight and plant your feet flat on the ground with a bend in your legs.
    • As you sit back at a 45-degree angle, row your elbows to your back like you're rowing a boat.
    • Return to a seated position with your arms extended in front of you.
    • Do 20 reps. Repeat three times.
  • Serving Trays

    Targets shoulders and upper back

    Use this move to strengthen the muscles in your back and shoulders. To see optimal results, keep your body steady and your upper arms toward your sides while you rotate.

    • With a pair of light dumbbells, stand with your feet shoulder-width apart.
    • Bend your elbows and hold your weights palms up.
    • Rotate your arms toward your sides.
    • For the second set of reps, balance on one leg while you rotate your arms.
    • For a more difficult workout, balance on a folded yoga mat for the third set of reps.
    • Do 10 reps. Repeat three times.
  • Triceps Side Press

    Targets triceps, upper back, and shoulders

    Lifting a weight behind your back is a great way to work your shoulders and upper back.

    • With a three- to five-pound weight in your right hand, move your left leg about a foot in front of your right leg.
    • Place your left hand on your left thigh and bend your left leg as if you are lunging.
    • Tilt your body about 45 degrees.
    • Lift your weighted arm to the ceiling, palm facing upward.
    • Move your arm out to the right a few inches.
    • Bring your arm back to center and lift it up.
    • Do 30 reps. Repeat with the weight in your left hand and your right foot forward.
  • Runner

    Targets back, abs, butt, and hamstrings

    This slow-motion running exercise is a total-body workout and a great way to work on your jogging form. Use your core muscles to balance your weight on one leg.

    • Bring your right knee and your left elbow up to meet in front your chest in one motion. Your right arm should be extended behind you.
    • Swing your right leg and left arm behind you and bend your right arm so it is in front of your face in another swift motion. Make sure your right leg is bent when you swing it away from you.
    • Do 10 to 12 reps. Repeat on the other leg.