Banish that back fat

Saturday, 17th June 2017

Most commonly a problem amongst women, back fat is one of the most frustrating things a woman can face, especially when trying to wear a strappy top or figure hugging dress. There is no need to despair though, as there is a way to combat this area successfully, if you’re truly committed to putting the work into eventually seeing the fat melt away.

Fiona Cowgill, one of our personal trainers at Pendle Wavelengths has put together three exercises that will help to target this stubborn area:

Single arm row:

  1. Choose a dumbbell weight according to your ability
  2. Put the dumbbell in one hand and place the opposite side knee and hand on a padded bench
  3. Bend at the waist until the back is approximately parallel to the floor
  4. Without moving the torso, pull the dumbbell upwards to the lower chest.
  5. Exhale as you pull the dumbbell to the chest, inhale as you lower the dumbbell towards the floor
  6. Take 2-3 seconds to raise the dumbbell, 3-4 seconds to lower the dumbbell.

Fiona recommends doing two lots of ten of the single arm row.

Assisted Pull Up:

  1. Adjust the machine to your appropriate workout weight
  2. Grab the handles and step onto the platform.
  3. Pull your body upward, keeping your torso upright
  4. Feel your back muscles; specifically your lats initiate the whole movement, pull up until your chin is above the bar.
  5. Think of pulling your elbows down to your sides and squeezing the bottom of your shoulder blades together.
  6. Hold for 1/2 a second on top, and slowly return the starting position, straightening your arms.

Single Dead Row:

    1.Grab a barbell just wider than hip width

    2. Hinge forward at the hips but keep your back flat, pull the bar in towards the belly button relax the arms and return to starting position

    3. Exhale as you pull the bar inward; inhale as you lower the bar towards the floor

    4. Take 2-3 seconds to raise the bar, 3-4 seconds to lower the bar

Fiona recommends doing three lots of 10 for both of these exercises.

Want to see a demonstration? Click here to watch Fiona put these exercises into practice.