If any person or trainer said that you can reduced fat from leg, arms or from abdominal region, then never trust that person again.
Because there are no way to reduced fat from specific area.
So, What you can do to reduced fat from specific area?
You should follow two ways: One way you already know which is calorie deficit diet and another way is isolation exercises for back.
Whenever you trained certain body part, most of the time you're doing compound exercises, which trained other muscles along with the main muscles.
So, if you want to get rid of fat from any body-part, you should do isolation exercises for that but remember to follow calorie deficit diet along with that.
In this article, I'm going to summarise best isolation exercises that you can do to get rid of back fat.
Type of Exercise, Set & Reps
Back is the biggest upper body muscle and to grow it, we have to do compound exercises with the isolation exercises.
Because its too hard to isolate body part when it size is huge.
So, we'll do 2 compound exercise and 3 isolation exercises for back and I think it is more than enough to isolate back.
What about Reps & Sets
For Compound Exercises:
Sets: 4
Reps: 6-10
For Isolation Exercises:
Sets: 4
Reps: 15-20
Frequency: I assume You're already doing back workout once a week then you should do one more time.
In first workout, you should focus more on the compound exercises and less on the isolation exercises.
Compound exercises for back will help you to grow back muscles and here is the science-based exercises you can do for that.
Whenever you do second workout focus more on the isolation exercises, which means more number of isolation exercises and less compound exercises.
Exercises To Get Rid of Back Fat
We'll do first compound exercises followed by the isolation exercises.#1 Pull-Ups:
Pull-ups is one of the best exercise you can do to grow your back.
Pull-ups will help you to wide your back by targeting latissimus dorsi, where most people have fat.
There are countless how to guide for first pull-up but some people still cannot do their first pull-up.
In that case, they should do assistant pull-ups, negative or Australian pull-ups and then move on the conventional pull-ups.
#2 Bent-Over Raw or Seated Rawing
These exercises are help you to increase the size of overall back.
If you're a women and can't do bent over raw, you can do seated rawing.
But If I've to remove fat from my back, I'll be doing bent-over-raw rather then seated rawing because it is more effective than its counterpart exercise.
If you don't want to start bent-over raw with barbell you can also use machines or dumbbells but make sure to progress gradually.
Don't stick with one weight, one type of exercise.
If your gym has rawing machine then you've a gold mine. You should do rawing machine more than bent over raw and seated rawing.
#3 Reverse flyes
This is the very first isolation exercise in our back isolation exercise list.
Many of you may be thinking that this will also target rear shoulder then you're right!
But It is the effective isolation back exercise and I'm not saying that.
Hundreds of People from T-nation forum suggest to do this exercise, if person want to isolate his/her upper back.
In fact, reverse flyes train upper back with the shoulders
As there are already a lot of How to guide on Every exercises, I'm going to one of the best guide on this topic HERE.
#4 Straight-Arm Pull-Down
I never show people doing this exercise in the gym, however, it is best exercise for isolating back.
If you're doing it properly, it will fry your lats.
I don't know, you're doing this exercise or not but its not that easy as it seems.
You should start with the light weight and really focus on squeezing your scapulae down and flat across your back while cinching down on your lats.
Emphasise the eccentric, and slowly allow the bar to raise back up in front of you to a full overhead stretch.
Here is the best video guide for straight-arm pull-down.
#5 Dumbbell Row
This is a really good exercise for isolating back either at gym or at home.
Women, who still having a difficult in doing rowing, and don't have rowing machine, they can focus more on this exercise to isolate your back.
There are some variations of dumbbell row but I suggest you to stay with the conventional one and it's easy to do.
Here is the best video guide for Dumbbell Row.
#6 IYTWO Exercise
I bet, only few people who reading this article know about this mobility exercise.
Most people do this exercise to increase their shoulder and scapula mobility but it also works for back when you squeeze for few seconds in every rep.
Here is the in-depth guide on the exercise.
You can do superman hold also to target your erector spinae, which is also best exercise for isolating lower back.
Take Home Message
This is the best exercise, I suggest every time when someone wants to isolate their back or get rid of back fat.
Many people who ask for this also get results because they're following proper diet and the above mention workout for the back.
If you want to get rid of that back fat, you must follow calorie deficit diet.
If you're struggling from back fat, which exercise are you doing right now? Let me know in the comment section below.
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