Hi! Today’s post is all about different exercises you can do at the gym to get rid of that annoying back fat. We all know that terrible feeling, ladies, when we are wearing a cute shirt and it’s not as good as it could be because that pesky back fat is peeking out behind our low cut tank tops. I don’t know about you but it’s one of the most annoying places to store fat.
These exercises I am about to show you are going to help you get that dream back you have always wanted! where all you want to wear is backless dresses to show off those perfectly toned muscles! 🙂 The exercises I am going to show you are some of the ones I find to be most effective. Granted, these are not ALL the back exercises I do but when I do work out my back I try to incorporate all of these exercises into my weekly routine.
- Warm up: using the assisted pull up machine use the wide grip bars to work your lats. I warm up on 95 lbs for 5 sets of 10 reps. It gets your heart rate up and warms your muscles up for some of the harder exercises coming up.
- Seated Cable Rows: Make sure to keep your posture right doing these; the last thing you want to do is hurt yourself. Do 4 sets of 10 reps. Squeeze your back when you bring the bar towards you and hold it for 3 to 5 seconds than release and get back into your starting position.
- Wide Grip Lat Pull Down: This is one of my favorite exercises. I absolutely LOVE these! Start by grabbing the bar and using your back muscles pull the bar to your collar bone and squeeze. Hold for three seconds than release. Do 4 sets of 12 reps.
- Reverse Shoulder Press: This is a secret exercise I learned from someone I use to work out with. You feel this in your middle part of your back like CRAZY! It also hits your shoulders so it’s a win win! Start out by sitting in the shoulder press backwards (if you have a machine at your gym where you can do this.), put your hands on the inner bar and push up. I am telling you know if you are doing this right you will FEEL it! Do 4 sets of 12 reps.
T-Bar Rows: These are my absolute favorite. If there is any exercise I would choose to do for the rest of my life it would be leg press and these bad boys! I swear this exercise is the reason I didn’t get hurt worse in my car accident. This is THE BEST back exercise you will ever do. It works every part of your back and tones it up quick. Lats, middle back, lower back, you name it this exercise hits it. Start by getting in a dead lift position, grab the bar and pull up. Hold for 3 seconds and squeeze your back muscles. Release the bar and start again. Do 4 sets of 12 reps.
p.s. please excuse my horrible faces in these pictures! hahahahaha
Well there you have it! These are the current exercises I do in my weekly back work outs. I do try to switch up exercises because you never want your body to get used to doing the same thing. You always have to challenge it. If this was a post you guys liked, let me know! I would love to post other work-outs that I do as well. Feel free to try these for yourself!