15 Easy Back Fat Exercises You Can Do At Home  [With No Equipment]

Do you want to learn how to get rid of back fat? All of these exercises can be done at home, and you don’t need any experience to start.

It's important to know that exercise will not directly get rid of fat.

Fat loss is primarily determined by two things: 

– Your diet

– Your genetics 

But exercise can help you build lean muscle tissue in your back! Here are the best exercises you should start doing!


Walking is one of the best ways to consistently stay active and burn calories. Without a calorie deficit, you won't lose fat

Prone Lat Pull down

This exercise will strengthen your lats, posterior shoulders, and the muscles of your upper back.

Prone Thoracic Extension

This exercise will improve your thoracic mobility, while simultaneously activating your upper back muscles. 


Supermans focus on strengthening both the upper and the lower back muscles at the same time.


This exercise is great for strengthening the rear delts (posterior shoulder), the lower trapezius, and the rhomboids. 

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