Lose weight from the back with these exercises

Perhaps because the back isn’t visible to the naked eye, people tend to not workout it properly. But the thing is that there’s no way you’ll lose weight and develop a proper body if you don’t exercise all the different body parts. You might ask yourself why we’re suggesting strength training exercises to lose weight from the back but the truth is that there’s no way you can burn fat without building lean muscle. That’s the kind of fat that doesn’t return after a month or so, when you stop dieting. So here are some exercises that will give you that back so sexy that you’ll want to take your shirt off all the time. And ladies this is just not the for the guys, these exercises will get rid of any extra layer of fat you’ve and give you back to die for!

Progress ahead with caution

But first a word of caution, the back houses many important muscles which are of utmost importance for your well-being including the spine! That’s why you need to maintain proper and form and posture while doing these exercises. 

Celebrity trainer Ramona Braganza says, ‘Proper form is imperative when lifting weights to prevent the risk of injury and to get the most benefits out of the exercise, lift slower with control, connecting your mind to the move. Along with proper form comes the idea of proper alignment (posture) and breathing technique. Both contribute to getting the most out of the exercise and remaining injury free.’ 

Physique Elite Trainer Kumar P Mannava adds, ‘Many of us learn our lifting techniques by seeing others in gyms or by seeing video demonstrations. It gets very imperative that one learns to lift right from a well qualified and experienced trainer else there is a great possibility of an end to your weight lifting journey even before you start.’ 

So now that you know the importance of form and posture while doing back exercises (read this article if you don’t) here are some exercises for a sculpted back!

Pull-up: It’s old school, it needs you to be tough and it’s effective. The pull-up is the ultimate test of your upper body strength and is a part of standard military tests across the world. It targets your entire back, along with your abs, arms and shoulders and separates the men from the boys. Remember don’t try to do this if you’re overweight. If you’re unable to do a pull-up, trying doing a chin-up (arms closer) failing which you can try to ask someone help you to get started. Read how to do a proper pull-up.  And in-case you need some help to build upper body strength, try these yoga poses.

Deadlift

If you sat down body builders to choose the most COMPLETE exercise, you’ll hear the name deadlift mentioned again and again. Now the deadlift is a classic exercise and while it requires you to learn the posture and grip properly, once you’ve mastered it, there no better exercise to shave off that fat and gain some muscle. It targets your entire back and also engages your chest, hips, hamstrings, quadriceps, biceps and abs.

Two seated row/ Cable row

Another great exercise for beginners, and is done a pulley or cable machine which is available at most gyms. It’s another compound exercise that works all your back muscles while preparing you for more complex exercises. Read how to do a seated cable rows properly. 

Lat pull-down

The lat pull-down is a favourite because it targets the latissimus dorsi muscle and it’s so popular that Bollywood even had an item number based on it (okay maybe Lat lag gayi is not about the lat pull-down)! While doing this exercise make sure you grip the bar properly and keep your back arched so that the bar is slightly ahead of you. Make sure you don’t lock your head and neck which can lead to stiffness. Read how to do a lat pull-down properly.

Hyperextension

A back exercise which is usually done with a piece of equipment called the Roman Chair also called a hyperextension bench. Most gyms have this equipment; it’s basically an inclined gym bench with platforms to lock your legs – in some gyms it’s also called the hyperextension bench and targets your lower back. Remember to do this exercise smoothly without any jerks. Read how to do the hyperextension properly.

Bent over Dumbbell Rows

Another old school favourite, this exercise works your back properly but like the deadlift you need to maintain a neutral spine. Start with a dumbbell in each hand. Bend your knees slightly and bring your torso forward. Keeping your back straight and head up, bend at the hips until you are nearly parallel to the floor. Keeping your torso stationary, lift the dumbbells to your sides as you exhale, keeping your elbows close to your body. As you pull, squeeze your shoulders back and hold for a brief pause. Inhale as you slowly lower the weights back to the starting position.

One arm dumbbell rows

This exercise is usually done on a bench with one knee and arm on the bench and the other foot on the floor. This is an alternative exercise and targets only one side of the back and you’ve to repeat for both sides. It targets the middle back, the traps and biceps. Always look straight while performing this exercise as this will help keep the back straight. Keep the upper half of your body completely fixed while doing this and don’t let your shoulder drop. Make sure you’re pulling using your back muscles and not your forearm. Read how do it properly. 

Good Morning

The Good Morning is one compound exercise that divides the bodybuilding community. Considered a more advanced exercise, it is revered by some for its effect on the hamstrings (primary muscle worked), glutes, abs and lower back while others vilify it for its high likelihood to cause injuries. While it definitely is an advanced move, when performed correctly, it has immense benefits. Read how to do it properly

Cardio and diet

And of course it’s impossible to shape any part of the body without following a proper dietary regime. For example, some things you  need to keep in mind is to eat more meals but smaller ones, eat more fibre, stay away from saturated fats, stay hydrated, cut down on sugar, cut down on alcohol and most importantly keep track of what you eat. Along with that you need to follow a proper cardio regime with running, walking, cycling, swimming and other aerobic exercises which will improve your cardiovascular health and also help you lose weight. 

Check out our healthy foods section and healthy recipes section for more ideas. Also check out these articles.

• Weight loss diet by expert dietician
• Weight loss diet plan for different calorie needs
• Vegan weight loss diet plan
• 6 home remedies for weight loss
• 10 food items for weight loss
• 7 healthy snacks for weight loss
• 7-day diet for weight loss
• Ayurvedic diet plan for weight loss
• Pre-marriage weight loss diet plan

You could also try out these exercises for specific body parts: 

• Exercises for shoulders
• Exercises for abs
• Exercises for arms
• Exercises for legs

For more articles on bodybuilding, check out our bodybuilding section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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