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Rowing exercises can reduce back fat.
If back fat is bringing you down, incorporate exercise into your lifestyle and turn that frown upside down. When combined with a healthy, reduced-calorie diet, cardio and strength training can lead to the caloric deficit that's needed to lose those dreaded back rolls; a daily deficit of 500 calories can trigger weight loss of 1 pound per week. Cardio burns calories, while full-body strength training stimulates muscle, which burns calories even when you're resting.
Upper and Lower Body Cardio
Cardiovascular exercise raises your heart rate, makes you sweat and burns calories. This is essential, because the only way to lose back rolls is by losing fat from your entire body; you can't spot reduce and lose fat from just one area. Half an hour of cardio on most days of the week is recommended by the American Heart Association. For optimal caloric burn, perform cardio that also engages your upper body where those dreaded rolls are located. For instance, pedal on an elliptical machine with moving handles, use a rowing machine, jog or walk briskly while pumping your arms back and forth, or take a cardio kickboxing or dancing class.
Must-Do Rowing Exercises
The AHA recommends targeting your major muscle groups with strength-training exercises on at least two nonconsecutive days each week. Rowing exercises can be part of your routine to target the muscles in your back below your fat rolls. This includes your rhomboids, latissimus dorsi and trapezius. Working these muscles promotes caloric burn, and because muscle takes up less space than fat, you'll lose inches. You can do bent-over rows with dumbbells or a barbell, use a stationary row apparatus, or a low cable pulley with a handle bar attachment, and you can even do supine rows while lying below power rings or a stationary bar.
Pullups and Pull-Downs
Pullups target the largest muscle in your back -- the latissiumus dorsi or lats. This triangular muscle runs along the sides of your back right where that dreaded back fat tends to settle. As part of your strength-training routine, working your lats burns calories and firms the area. Modify the exercise if you can't lift your entire body weight. You can use an assisted pullup machine, which helps you complete the range of motion, have someone hold your ankles while you pull your chin over the bar, or you can place your feet on the floor, bend your legs and pull yourself up. Another alternative is to do lat pull-downs, during which you can choose the desired resistance and then pull a bar down to your chest level while you remain seated.
Include Dumbbell Pullovers
In addition to your back, dumbbell pullovers also work your chest and triceps for optimal muscle stimulation. This is beneficial, because the more muscle tissue you have, the more calories you burn, and the more body and back fat you lose. This exercise is done while lying on a flat bench while holding a dumbbell vertically above your chest with extended arms. Your hands should cradle the top of the dumbbell. You then move the weight back over and behind your head as far as you can. This should trigger a stretch in your chest and back. Then slowly return the weight to the starting point. For a challenge, place only your back on the bench instead of your entire body. This requires you to use your core and legs to stabilize your body and to maintain the tabletop position.