16 of The Best at Home Back Fat Exercises (With and Without Equipment)!

Are you looking for a way to tone your back and get rid of those stubborn back fat pockets? 

I understand!  I absolutely hate back fat aka bra fat. 

It’s my nemesis. 

It just seems that no matter what you wear, that beautiful roll above or below your bra just has to make a grand appearance! 

So, if you’re ready to get rid of it – look no further than your own home!

With the right exercises and a little bit of dedication, you can work towards a stronger, leaner back without ever leaving your living room.

I am a home gym junkie, and I have found several effective at-home back fat exercises that can be done with body weight, resistance bands, kettlebells, and dumbbells. 

So, no matter what you have to work with, I’ve got the exercises for you!

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What is Back Fat and Why Does it Drive Us Crazy?

I’m sure we all know what back fat is.

It’s that accumulation of excess fat in the upper and mid-back area.

Unfortunately, it’s a common problem, especially for women. Isn’t that just great news ladies??

I’m sure if you are like me, you see it every time you go to put on that cute top that’s a little form fitting.

So, what do we do – grab a jacket or sweater to cover up not only our back fat but that cute top!

Back fat can be caused by genetics, poor posture, lack of exercise, and an unhealthy diet.

You do need to understand that while exercise can help reduce back fat, it’s not a magic solution.

To really kick back fat’s ass, you have to combine a healthy diet, cardio, and strength training – and of course, be consistent.

So, in addition to exercise, it’s also important to eat a healthy diet.

Try to avoid things like processed foods, sugary drinks, and too much alcohol – I know, I know, this is not easy!

I’m not saying don’t ever eat the bad things just try to do it on a limited basis – because this can also help reduce back fat.

By making small changes to your lifestyle, you can get that slimmer, more toned, sexy back.

It will take time and effort, but the results are worth it!

At Home Back Fat Exercises

Here are four types of exercises that you can do without leaving your living room.

Back Workout Without Equipment

Here are some of my favorite back workouts without weights:

1.  Push-ups

Push-ups are a classic exercise that works multiple muscle groups, including the chest, shoulders, triceps, and back.

To target your back muscles specifically, try doing push-ups with a wider hand placement.

2.  Superman

The Superman exercise is a great way to target your lower back muscles, as well as your whole back side.

To do this exercise:

1. Lie face down on the ground with your arms extended in front of you.
2. Lift your arms, chest, and legs off the ground simultaneously.
3. Hold this position for a few seconds before lowering back down.

3.  Side Plank to Thread Needle

Side planks are a fantastic core exercise, but they can also be used to target your back muscles.

To add an extra challenge:

1. Turn to one side on your forearm with your opposite arm raised. 
2. Hold for 3 seconds.
3. Bring the raised arm down and under your chest while still in a side plank.
4. Return to the starting position. 
5. Do 10 on each side.

4.  Bird Dog

To do this exercise:

1. Get on your hands and knees.
2. Extend one arm and the opposite leg out straight.
3. Hold for a few seconds.
4. Go back to your hands and knees.
5. Repeat switching sides. 

This exercise targets your lower back muscles as well as your core.

Kettlebell Exercises for Back Fat

If you only have a kettlebell – no problem!  I love using my kettlebell to control my back fat.  It can be super effective for targeting and toning those muscles.

It is great for doing unilateral work as well as full-body work.

Here are some of my favorite kettlebell exercises for back fat:

1.  Kettlebell Swings

Kettlebell swings are a great exercise for strengthening the muscles in your back, glutes, and hamstrings.

To perform a kettlebell swing:

• Stand with your feet shoulder-width apart and hold the kettlebell with both hands.
• Hinge at the hips with your back flat – do not round – and swing the kettlebell back between your legs.
• Then, explosively swing it up to shoulder height, squeezing your glutes and engaging your back muscles.
• Stand up straight – don’t let your stomach extend out in front of you.
• Repeat for several sets of 10-15 reps.

2.  Kettlebell Rows

Kettlebell rows are another effective exercise for targeting the muscles in your back.

To perform a kettlebell row:

• Place one knee and one hand on a bench or sturdy surface – you could also do this in a lunge stance with your forearm of non-working arm on thigh instead.
• Hold the kettlebell in your other hand.
• Keeping your back straight, pull the kettlebell up to your side, squeezing your shoulder blades together.
• Lower the kettlebell back down. 
• Repeat for several sets of 10-15 reps on each side.

3.  Kettlebell Pullovers

Kettlebell pullovers are a great exercise for targeting the muscles in your upper back.

To perform a kettlebell pullover:

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Hold the kettlebell with both hands and extend your arms above your head.
3. Keep your arms straight and lower the kettlebell down towards the ground behind your head.
4. Then, lift it back up to the starting position.
5. Repeat for several sets of 10-15 reps.

4.  Squat with Kettlebell Front Hold

Squats with a kettlebell front hold will work the lower body as well as the back and biceps.

To perform a Squat with Kettlebell front hold:

1. Stand with your feet shoulder-width apart.
2. Hold the Kettlebell with both hands at chest level.
3. Squat down – be sure to keep your knees behind your toes.
4. Hold the squat for 2 seconds.
5. Come back to the standing position.
6. Repeat 10-15 times.

Back Workout at Home with Dumbbells

When it comes to working out at home, dumbbells can be key.  You don’t need a whole big set of dumbbells – just a few will do the trick!

So, let’s look at a few effective back exercises that you can do with dumbbells.

1.  Close Grip Throw

The close grip throw is a classic exercise that targets the upper back muscles.

To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand or one heavy dumbbell with two hands.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3. Bring the dumbbells at the center of your upper body to your chest, keeping your elbows close to your body.
4. Lower the dumbbells back down to the starting position and repeat.

2.  Reverse Fly

The reverse fly is another great exercise for the upper back muscles.

To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3. Raise your arms out to the sides, keeping them straight and parallel to the floor with slight bend in the elbows.
4. Lower the dumbbells back down to the starting position and repeat 12-15 times.

3.  Single-Arm Row

The single-arm row is a great exercise for targeting the lats, or the muscles on the sides of your back.

To perform this exercise:

1. Place your left knee and left hand on a bench or chair, and hold a dumbbell in your right hand.
2. Keep your back straight and lift the dumbbell up towards your chest, keeping your elbow close to your body.
3. Lower the dumbbell back down to the starting position and repeat.
4. Switch sides and repeat with your left arm.

4.  Arnold Press

Arnold press is a great exercise for targeting the shoulders, trapezius muscles, and biceps.

To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Hold a dumbbell in each hand at the top of a bicep curl position, palms facing you.
3. Push the weights up overhead while twisting the dumbbells 180 degrees.
4. Finish in an overhead press with your palms facing away from you.
5. Slowly bring the weights back down to their original position with your palms facing you.

Back Fat Exercises with Resistance Bands

Resistance bands are a great way to add resistance to your exercises without using weights and are a super effective way to work that bra fat!

I absolutely love working out with resistance bands.  They’re easier on the joints, very inexpensive, and extremely easy to store.

Here are a few of my favorite resistance band exercises for the upper back.

1.  Band Pull Aparts

Band Pull Aparts are extremely effective when working upper back and mid back muscles.

To do this exercise:

1. Grab both ends of the resistance band and hold it up by your chest.
2. Keep your palms facing up toward the ceiling.
3. Pull the band apart and out to the side without bending your elbows.
4. Keep going until the front of the band touches your chest.
5. Hold this for 2-3 seconds, squeezing your upper back muscles together.
6. Slowly release and repeat 10-15 times.

2.  Banded Seated or Standing Rows

Seated or standing banded rows are great for working your back muscles.

If you are unable to get down on the ground, you can secure the band either in a door jam or around a heavy round object like a basketball pole at chest level.

To do seated rows:

• Sit on the floor with your legs straight out in front of you – or stand facing the pole or door.
• Place the middle of a band around your feet or the pole or door and grab the two ends.
• Keep your back straight, and don’t let it round.
• Tighten your core and begin pulling the band toward your waistline.
• Drive your elbows back and focus on squeezing your upper back muscles together.
• Hold the contraction for 1-2 seconds.
• Slowly release and repeat 12-15 times.

3.  Lat Pulldown

This is one of my favorite band exercises for that bra fat!

You will need a secure anchor point to do this exercise.  I have a power tower that I use but I also have a board with clips that attaches to the wall that I can also use.

To do this exercise:

1. Attach the resistance band to a high anchor point
2. Kneel down, facing the anchor.
3. Take the band in both hands a little more than shoulder-width apart.
4. Pull the band down toward your chest.
5. Hold for 2 seconds and repeat for 12-15 times.

4.  Standing Reverse Fly

Another great upper and middle back exercise to conquer that back fat.  

To do this exercise:

1. Stand on the band with your feet shoulder-width apart.
2. Hold the band in each hand.
3. Lift your arms out to the sides until they’re parallel to the ground.
4. Hold for 2 seconds and release slowly.
5. Repeat 12-15 times.

Conclusion

Hopefully, you found some of these exercises to be something that you can do either with your workout routine or in your spare time at home. 

Remember that consistency and patience are key when it comes to seeing results.

It’s important to do several different exercises that target the upper, middle, and lower back areas.  

Cardio exercises, like running, swimming, jump rope, or jumping jacks, can also help decrease your overall body fat, including back fat.

Additionally, maintaining a healthy and balanced diet can help to support your fitness goals and overall health.

When doing these exercises, you need to pay attention to your form and avoid any movements that cause pain or discomfort.

Start with a few repetitions and gradually increase the number as you become more comfortable and confident.

Remember, there is no one-size-fits-all solution when it comes to fitness and health.

It’s important to listen to your body and make adjustments as needed.