Eliminate Back Fat and Build Muscle With These 14 Back-Strengthening Exercises

Published on 8/22/2018 at 4:05 PM

Throughout my years as a trainer, I've noticed that men love to train their upper body, whereas women tend to focus more on their lower body. There's nothing wrong with having a favorite body part to work (mine is legs), but it's important that we spend time strengthening all of our muscles in order to prevent muscular imbalances.

If you're notorious for training the same muscle groups with the same exercises on repeat, it's time to break that habit. We've curated some of the best back exercises you should begin to incorporate into your workouts to burn fat, build muscle, and increase your upper-body strength. If you aren't sure where to begin, let the following upper-body workout inspire you.

The workout:

Before getting started, be sure to adequately warm up your body.

Plank dumbbell row: 10 reps
Deadlifts with front-row: 12 reps
Bicep curls: 12 reps
Bent-over row: 12 reps
TRX deltoid fly: 10 reps
Ball slams: 15 reps

Complete three sets, taking no more than 60 seconds of rest in between each exercise and two minutes of rest between each set. Don't forget to cool down after your workout.

Bent-Over Row

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.

Upper-Back Lifts

Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
Bend your elbows and gently touch your fingertips to the back of your head.
Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
This counts as one rep.

Superman

Lie on a mat on your stomach with your arms extended in front of you and your legs straight out behind you.
Brace your core, lift your chest up, and lift your torso off the floor while simultaneously lifting your hands and feet off the ground. You will look like you are flying through the air like Superman. Stop when you feel a contraction in your lower back. Your limbs should be at least six inches off the floor.
Keep your body suspended. Then, in a semicircle motion and keeping your arms straight, push your hands back toward your sides. Stop just before you touch your sides. Hold for a two count.
In the same motion, bring your hands back together in front of you.
Slowly lower your whole body back into starting position. That completes one rep.

TRX Mid-Row

Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
Grab the handles with each hand and walk your feet out, approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
Engage your core and make sure your spine is in a neutral position. Avoid rounding your shoulders and arching your lumbar spine.
With your palms facing in and your ribs by your, side pull your elbows back. Keep your core engaged and tension on the straps as you return to the starting position with control. This counts as one rep.

Medicine Ball Slams

Stand with your feet shoulder-width apart holding an appropriately weighted medicine ball in front of your chest (six to 12 pounds).
Lift the medicine ball above your head. Your arms should be fully extended.
Then, forcefully slam the ball down to the floor as hard as you can.
If the medicine ball is rubber, it may bounce back to you, so be careful. If it's not rubber, you'll have to pick it back up to move to the next repetition.

Romanian Deadlifts

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back). This counts as one rep.

TRX Deltoid Fly

Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
Grab the handles with each hand and walk your feet out approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
With your core engaged, open your arms out toward the sides, like you're making a "T" with your arms. Be sure to keep tension on the straps throughout the entire movement.
With your core still engaged and tension on the straps, return to the starting position with control. This counts as one rep.

Rotate Row

Start in a shallow squat, holding the weight in your right hand.
Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. This completes one rep.

Bent-Over Reverse Fly

Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

Plank Dumbbell Row

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground to complete the rep.

Upright Row

Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.

Lawnmower

Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
Bend your knees and squat as you return to the starting position to complete a rep.

Deadlift With Front Row

Stand upright, holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and your knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows wide. Lower the weights to complete one rep.

Bird Dog

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt. This completes one rep.