9 Exercises That Can Banish Your Back Fat

Bent-over dumbbell rows

Adam Rosante, a certified CFT and fitness nutrition specialist, recommends this exercise to target those middle to back muscles and lats (latissimus dorsi). “A large majority of individuals have a weak upper back, which contributes greatly to poor posture and shoulder injuries,” Rosante says. “These moves strengthen those muscles, helping to pull the body into alignment.” Standing with your feet hip-width apart, grab a dumbbell in each hand and hold at your sides. Maintain the natural arch in your spine as you press your hips back and lower your torso until it’s almost parallel to the floor, allowing the dumbbells to hang straight down with wrists positioned under the shoulders. Pull your shoulders back and row the weights to your hips. Hold for one second and lower with control back to your starting position. That’s one rep, Rosante says. Do 12 to complete your set. These easy tricks can perfect your posture.

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