9 Upper Back Body Exercises To Get Rid of Back Fat

Back Body Exercises To Get Rid of Back Fat
Brutal athletic man making pull-up exercises on a crossbar in the gym

Upper Back Body Exercises

Out of a million exercises, it is difficult to spot one for an or a particular body part. If you wish to lose fat on your upper back, either you should go for all in workouts which will help in decreasing fat throughout or you should go for upper back body exercises. However, there are a few upper back body exercises which will help you in defining the muscles of that particular area. Combine them with cardio and build a great upper back. Cardio helps in eliminating body fat. You may also use weights in these exercises. Feel the muscles being worked up while doing these exercise.

1. Pull-Ups


Pull up is an excellent exercise to shape the back and the shoulders as well. Pull up has many variations also. If you have been doing the normal pull up for a long time, you must try the variation. To do the pushup, you must grip the bar and then pull your body upwards till your chin is above the bar. Add weights to your pull up to make it more challenging.

2. Dumbbell Row

dumbell row

To do this exercise, you will need a bench. Put one knee down on the bench and bend forward slightly. Keep your back flat. Grasp the dumbbell and move it backward bending your elbows. Then straighten your arms. Feel the muscles that are getting engaged as you do the move. Increase the weight after some time and also increase the number of repetitions.

3. Push-Ups


This is quite a famous exercise for working up the chest but it works on the back fat too. Get in the pushup position and keep your hands wider than the shoulder width. Lower your body engaging your back muscles. This exercise will shape up your chest, shoulders, biceps, and triceps also.

4. Jumping Rope

jumping rope

Cardio workout is the best when it comes to losing fat. Cardio exercises work on the whole body. Skipping is one such exercise which will help you in toning your shoulders and back along with losing the extra crabs that you have all over. Do the exercise for a longer period of time. You can also include variations to make it more challenging.

5. Renegade Row


Get into a plank position, holding dumbbells in both your hands. Keep your body straight. Pull your one hand backward towards your chest hold for a few seconds and then keep the weight done at its previous position. Do the same with the other hand and remember to engage your back muscles while doing the exercise. Increase the weights after some time and also the number of repetitions.

6. Chicken Wings

chicken wings

It is the simpler modification of the fly exercise. Grab the weight and stand straight with your wrist facing each other. Your hands are your flaps. Raise them to your side and then bring them downwards to the primary position. Continuously do the exercise move only the elbows and keep the weights pointed out. This upper back body exercise will help you in toning your back.

7. Front and Lateral Raise Combo

front lateral raise

It is one of the prime upper back body exercises. For this exercise, you need to hold the dumbbells in both hands. Keep the dumbbells in front. Your hand must be straight. Now lift the dumbbells in the front till they come in a line with the shoulders. Hold for a few seconds and then lower your hands. You can also keep your hands to your sides. Lift your hands, hold for a few seconds and then lower the hands. Increase the weights after a few time along with the number of repetitions.

8. Flip Grip Bent Over Rows

flip grip bent over row

These are very much like the front and lateral raise combo. To do this upper back body exercise, you need to bend your body in the front by your waist. Hold the dumbbells while you bend your knees slightly. Make sure that the dumbbells hang directly in front of you with your wrists facing the front. Move the dumbbells upwards by bending your elbows and bring them closer to your chest. Slowly lower the dumbbell back to the starting position. Flip your wrists and repeat the movement. Increase the number of repetitions eventually.

9. Upright Rows

Upright Rows

Hold a dumbbell in both hands. Keep your body straight. Make the dumbbells rest on your thighs. Lift the dumbbells in the straight upward direction closer to your chest. In the end, your elbows will get higher than your shoulders. Pause for a few seconds and then lower the dumbbell back to its starting position. Increase the weights and number of repetitions along with time. Keep your back straight and maintain a proper posture throughout.

Focusing on your back is quite important. Most people neglect their back. It is useful for the purpose of improving your posture. Also, the exercise will help you in shaping your shoulders, chest, and arms along with the back fat. Improved posture will help you in looking good and confident as well. Try on the exercises and let me know their effects on your body.


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