Need Exercises for the back!

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AnnaMustLoseWeight
AnnaMustLoseWeight Posts: 22 Member
in Fitness and Exercise
8yu2bft7jpgd.jpeg

Needing exercises for that pesky back fat! I do deadlifts, rows, Lat pull downs (wide grip and straight arm)
Needs more exercises to help

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  • LazSommer
    LazSommer Posts: 1,851 Member
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    cardio
  • robdowns1300
    robdowns1300 Posts: 152 Member
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    Fat reduction is dietary. Set MFP for lose weight. Accurately & honestly log everything you eat. Fat comes off where it wants. There is no spot reduction. Make sure your exercise plan is balanced, you did not mention any pushing movements. Best to follow a proven plan. Good luck.
  • unnichaacko
    unnichaacko Posts: 116 Member
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    AnnaMustLoseWeight wrote: »
    8yu2bft7jpgd.jpeg

    Needing exercises for that pesky back fat! I do deadlifts, rows, Lat pull downs (wide grip and straight arm)
    Needs more exercises to help

    Spot reduction is a myth you know. But yes, I think variations of push-ups(standard push ups, tricep push ups, pike push ups, sphinx push ups), pull ups (basically the practice to get one in future or with machine), chin ups, knee tucked chair dips, chair tricep dips etc, these are some of the exercises that might help. If you can't do any of these, then try with wall push ups and then gradually to knee push ups, standard push ups and so on.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    You can't spot reduce.

    But you can do pull ups, lat pull downs, barbell rows, dumbbell rows, cable rows, face pulls, push ups to an extent and reverse pull ups/Australian pull ups/supine pullups.
  • pondee629
    pondee629 Posts: 2,469 Member
    edited September 2016
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    Swimmers or supermans.

    Lay on you belly, extend arms and legs straight out, lift arms and legs slightly off floor, lift right arm slightly higher with left leg, lower back to original position then lift the left arm and right leg. It's like swimming. Don't let your arms and legs touch the floor,

    A superman is a back bow, lay on the floor and arch you back, kinda like superman flying.

    You're not spot reducing, but you are making your back stronger.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
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    JoRocka wrote: »
    You can't spot reduce.

    But you can do pull ups, lat pull downs, barbell rows, dumbbell rows, cable rows, face pulls, push ups to an extent and reverse pull ups/Australian pull ups/supine pullups.

    :) yes to these..
  • grob49
    grob49 Posts: 125 Member
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    Yep just like everyone has said. There isn't a spot exercise for fat lose. Diet and exercise That's the only way. Check out Bodybuilding.com. they have a lot of good programs.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
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    The exercises you do are perfectly fine to help retain muscle and gain strength if you are on a cut or bulk. You might consider one arm DB rows and face pulls, but you really are fine regardless.

    Also the people saying that exercise will not reduce fat are correct, eating in a deficit will give you that result.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    you should do some overhead shoulder presses too, and triceps

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