How to Lose Back Fat on Gym Machines

Back fat can be embarrassing and is especially challenging to target with gym machine exercises. However, understanding how to hone in on the back and shoulder blade muscles with gym equipment will help you to tone your back and reduce your overall girth. Also, with increased muscle mass in these areas, you may see increased fat burning from your entire body as your muscles use the fat to fuel and recover from workouts.

Instructions

    • 1

      Hone in on your upper-, mid- and lower-back muscles by using a seated row pulley station. Use an overhead pulley, and pull down toward your navel to target the lower back. Use a low pulley and lift it over your head to work the upper-back muscles. Add the traditional mid-level row, pulling toward your chest, to target your mid back. Take care not to move at your waist or trunk while rowing and squeeze your abdominal muscles to protect your back. Focus on squeezing your shoulder blades together as you pull the pulley toward you.

    • 2

      Reach some hard-to-tone back muscles with a multi-level pulley station. Stand with your left side facing the pulley machine and start with the pulley above your shoulder. Grasp the pulley with your right hand and position yourself so your right arm crosses the front of your body and is extended upward. Pull the pulley down at a 45-degree angle as if you are moving straight toward your right knee, rotating your trunk but keeping your pelvis stable until your right hand is at your right side with your arm extended downward. Perform the opposite movement with the pulley at the lowest position and start with your right hand crossed in front of your body but down below your hips. Raise your arm at a 45-degree angle until your right arm is above your head to the right side of your body. Reverse and repeat both exercises for the left side.

    • 3

      Add trunk twists to hone in on your back muscles. Perform a twist at the multi-level pulley station by positioning the pulley at waist height and rotating away from it. Hold the pulley with both hands at your navel the entire time. Take care not to move your pelvis, which will help protect your lower back. You can also perform a similar exercise on the abdominal rotation machine, which is primarily used to target your oblique muscles.

    • 4

      Consider altering your diet as well to encourage overall fat burning. Reduce carbohydrate and sodium intake, increase water consumption and adopt a low-fat, reduced-calorie diet. Add aerobic exercise to help you burn more fat, taking care to stay in your target heart rate zone.