The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. It takes smart full-body training to really burn fat, and you’ll see the results all over. What you can do is focus your strengthening and toning exercises on one muscle area to isolate a trouble spot and really define those muscles.
Pull ups: your back is made up of many different muscles, and a pull-up is an all-encompassing exercise that tones and sculpts them all.
Dumbbell row: Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12 and then switch arms.
Renegade row: Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Hold a 3-5-pound weight in each hand. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts.
TYI: Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand. Engage your back and lift the chest a little. Then, move arms up and out into a T position, release, move into a Y position, release, and then move them into an I, arms touching out straight above your head.
Push-ups: This basic move primarily works your chest, but it can actually be a great back exercise, too. Get into a standard push-up position with hands on the ground wider than shoulder-width apart.
Jumping rope: It might feel like you’re just working your shoulders, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over
Upper body cycle: Try 5 minutes on that and you’ll barely make it through. Try biking backward on it for an even stronger back burn.
Rowing machine: There’s a reason rowing is so popular these days: It’s truly an amazing back workout. Which makes sense because it has that basic row movement that perfectly targets your back.