6 exercises to banish back fat

 
By 4 February 2017
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Single-Arm Dumbbell Rows

Reps: 10 per side

Grab a 15- to 25-pound dumbbell in one hand. Stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.

Draw the weight up toward chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down and together and core engaged the entire time. Do 10 reps on each side.

Delt Raise

Reps: 10

Grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees slightly bent. Shift hips back as you lower torso until nearly parallel with the ground.

Turn palms to face each other, bend elbows, and lift weights up to shoulder height. Focus on using your back, not your arms, to raise the weights. Gently lower back down, keeping core and glutes engaged during the entire movement. Do 10 reps.

Assisted Pull-Ups

Reps: 8 to 10

Loop a band on top of a pull-up bar or the Life Fitness Machine at your gym. Hold onto the bar with hands slightly wider than shoulder width, palms facing each other. Place one foot (or knee if you prefer) inside the band. Hang at arm’s length. You should return to this position—known as a dead hang—each time you lower back down.

Pull body up in one straight line, bringing head just above hands. Squeeze shoulder blades together and pull upper arms down forcefully. Slowly lower body all the way back down to dead hang. Repeat motion without swinging. Aim for 8 to 10 reps.

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