7 Best Exercises For Back Fat

Lat Pulldowns

Using a lat pulldown machine or resistance bands, pull the bar down to your chest while keeping your back straight.


These bodyweight exercises are excellent for strengthening your upper back, especially the lats and rhomboids.

Bent-Over Rows

With dumbbells or a barbell, bend at the hips while keeping your back straight and pull the weight towards your waist

T-Bar Rows

Using a T-bar row machine or landmine attachment, bend forward at the hips and row the weight towards your abdomen. This targets your upper back and middle traps.

Seated Cable Rows

Sit at a cable row machine and pull the handles towards your torso while maintaining good posture. This exercise engages the rhomboids and lower traps.

Face Pulls

Using a rope attachment on a cable machine, pull the rope towards your face, focusing on squeezing your shoulder blades together.

Cardiovascular Exercises

Incorporate cardio workouts like running, cycling, swimming, or brisk walking to burn overall body fat, which will also help reduce back fat.