Here’s a memo to your back – you are allowed to be strong and sculpted. You are allowed to carry things like backpacks and children and look killer in backless dresses. You are NOT allowed to accumulate fat around your bra strap or let lower back flab get in the way of your awesomeness.
There is something to be said about having a sexy back. Justin Timberlake even wrote a song about it. Ok, well maybe not in that context…
Your back is one of those areas we don’t show off as much as others on our bodies, but that doesn’t mean you should neglect incorporating exercises to strengthen and sculpt your back. Plus a strong back can help maintain good posture and prevent fitness-related injuries.
And on that rare occasion when a mean word is spoken in your direction, you’ll be able to let it roll off your muscular, toned back. Physical and mental workouts – it’s like a buy one, get one deal! Ooooh I love a good deal. Ok I can’t really say this will make you mentally tough, but it might help?!
Enough talk. Time to work that beautiful back. To start, grab two small hand weights. We will be doing a lot of shoulder and back work, so select a set of hand weights that are light, yet challenging. As a gauge, I used 4lb weights and it was a challenge! This set (link here) is perfect to vary intensities!
Banish Back Fat Move #1
Start with your weights down by your sides, palms facing forward. Keep your arms straight and lift your weights outward, stopping at shoulder height. Squeeze your shoulder blades once you reach the top, but be mindful to keep the weights directly out from your shoulders. Lower your arms back down. Do 12 repetitions.
Banish Back Fat Move #2
Start with your arms overhead, palms facing forward. Bend your elbows outwards and press them in towards your sides, lowering weights to waist height. Squeeze your shoulder blades as you bring your elbows in. Do 12 repetitions.
Banish Back Fat Move #3
Lower your weights to your sides and rotate your palms so they face your body. Keep your shoulders stacked directly over your hips (do not hunch forward or lean back) and lean your upper body down to one side, then gently lean to the other. Do 12 repetitions.
Banish Back Fat Move #4
Start with your elbows bent in towards your sides, weights extended outwards, and palms facing forward. Squeeze your elbows into your body (cinching your shoulder blades together), then release back out, keeping your shoulders down the entire time. Do 12 repetitions.
Banish Back Fat Move #5
Lie flat on your stomach, arms and legs extended out. Lift your arms and legs off the ground, as high as you can. Hold for a few seconds then lower yourself back down. Do 12 repetitions.
Banish Back Fat Move #6
Once again, lift your arms and legs off of the ground and then raise your left arm and right leg up even more. Hold here for a second or two then switch, raising your right arm and left leg up, holding briefly. Continue to alternate, count one repetition every time your right arm comes down. Do 12 repetitions.
Banish Back Fat Move #7
Lower your legs to the ground and place your arms behind your head, elbows out. Lift your head and shoulders off the ground to start, then raise your left elbow, pause briefly then return to center. Do 6 repetitions. Perform the same movements with your right elbow. Do 6 repetitions.
Banish Back Fat Move #8
Place your hands directly under your shoulders and bring your body into a pushup position, knees on the ground and heels in towards your tush. Keeping your shoulders in line with your hips, slowly lower yourself down for two counts, then press up for two counts, executing a slow and controlled pushup. Do 12 repetitions.
Repeat this series a total of three times.
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Bu-bye back fat, see ya later cellulite, and farewell flab! What’s your favorite back-sculpting move?
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Nobody like back fat!! 🙂
I can’t wait to add these moves into my routines. Love it!
Back fat is everyone’s enemy!!!!
LOVE these exercises!
Thanks Sara!
Well you can’t spot reduce, but these are some of the best strengthening exercises! Totally love them!
I am totally an advocate for what you EAT defines results more than anything, but focusing on strengthening is a great place to start too 🙂
Great exercises! I’m doing a set or two of these in preparation for tomorrow. You always demonstrate the moves so well.
Thanks Shann! Glad to hear the photos and text helps!
I read someone else’s blog for underarm and back fat exercises and was so bummed that there were no pictures! I then came across YOUR post and was like “THIS is how you do it!” Thank you for the perfect picture demonstrations AND very clear written instructions! You rock!
Photos are so helpful, for everyone! I totally get it! I’m so glad you were able to follow this workout and hope you stop by again! Thanks Tina 🙂
Awesome moves that are very easy to follow with these photos! I actually work my upper back quite often, but need to work on strengthening my lower back more!
Thanks Kerri – so glad you stopped by! Sounds like you have gotten a kick-start on back strengthening already. You go girl!
Back strength is SO SO important! We live in a world with limited back strength, due to desk posture. Loving your strong back! Hehe.
Couldn’t agree more Jess! Thanks 🙂
Great post! This is an area I often have trouble targeting, so I’ll be trying these out.
Glad it’s helpful for you Janelle!
These are so easy to do at home, but for some reason, I never keep up with them! I used to rock climb about 3-4 times a week so I didn’t have to worry about it as much, but now that I’m running more and climbing less, I’ve got to keep up with those other muscles! Thanks for the motivation
Rock climbing 3-4 times a week?! WOAH impressive girl! This may not be as FUN as rock climbing, but many of the same muscles will be engaged, so it’s a nice at-home workout for ya!
These look like moves that even beginners can do! I had a bad accident (followed by another not so bad accident) when I was 21…. I got rear-ended while completely stopped and did a lot of damage to my back. I’m going to have to try these. I’m always looking for ways to strengthen my back and prevent back pain.
Oh my gosh that sounds awful Dia! I’m so sorry to hear. I hope these low-impact moves help!!
I just looked at my back this morning while taking a shower and was shocked! I have a 5 month old baby girl and haven’t been able to exercise regularly yet. I came across this post and took my yoga mat out! I made a promise to myself to get back in shape. Hope to see results soon! Thank you for sharing this workout.
Oh Marcela! My love, give yourself a break momma. 5 months postpartum is no joke! You’ll get there! These moves are great for PP because they are low impact. Thank you for stopping by and snuggle that sweet babe!
Love these moves… I’m battling lower back fat. Will definitely do these and get back to you with the results.
Thanks for stopping by Mariam! Please do keep me posted!
The reason most people struggle with back fat is because unlike belly fat it’s not visible to the eyes. To stimulate the muscle groups from these effective exercises you provided here people need to also visualize their back muscle while musculating for physical betterment
WOW great information Cavakia! Thank you for taking the time to comment!
Wow, finally a post dedicated back strength!! Totally love your moves they seem simple enough albeit challenging. Im sure I’ll have a good time trying them out. Just wondering Chrissa, how many sets do you recommend to a beginner? How many sets do you find necessary to see rests?
Hey Natalie – thanks so much! With any fitness regiment, results will vary depending on other actives you are doing and what kind of diet you are eating. I would say you can shoot for the full amount of reps (12), three times through, even as a beginner. If that is too challenging, you can decrease the weight. Let me know if you have any questions!
Thank you so much! I’m adding this to my get fit plan.
That’s awesome Kelly! So glad to help!
Can you tell me which of these exercises focus the most on the lower back?
Hi Kat – the moves lying on your stomach and lifting upwards are great for lower back!
This is great and seems so easy to do at home! How often should we do these to see results?
Hey Andrea – every person’s results will vary due to body composition, diet, and so many other factors! You could start doing this 3-4 times a week and see how you feel and always up the weights or try it daily!