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BACK ATTACK
The 10 best exercises to get rid of back fat and tone your stubborn rolls
Watch PT Alasdair Nicoll show exactly how to target your back muscles at the gym - and scroll down to watch his 5 at-home exercises
OFTEN there’s a big focus on losing tummy weight pre-holiday or perhaps slimming down the thighs or upper arms.
But another area of the body which can also carry excess weight is the back.
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Luckily, there are several exercises that can help work the back muscles, so you can achieve a toned, shapely back.
Not sure where to begin?
Alasdair Nicoll, personal trainer and expert tutor at has put together a number of exercises.
Some you can do in the comfort of your own home, while others require gym equipment.
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You can choose to do the at-home exercises with a set of dumbbells, but not to worry if you don't have some on hand - they'll be pretty effective with just your body weight.
To create your workout, you can either focus solely on the at-home exercises or the gym exercises.
Or you can mix the two together and pick a selection of four to five exercises based on the equipment you have available.
Here's your summer guide to a toned back in 10 exercises.
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At home
1. Back extension
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This exercise is excellent for strengthening the lower back, which we don't often get to during exercise, and a good way to get your back workout started.
Best gym exercises to get rid of back fat
First, lie face down on the ground, on a mat if you have one handy.
Bend your elbows on the floor either side of you so your arms are at a right angle, with your upper arms perpendicular to your shoulders.
Your arms should be slightly off the ground. Keep your feet and shins off the ground too.
Then, lift your upper back up, feeling a pinch in your lower back. Then slowly return back down. Aim for 10 reps.
2. Dumbbell renegade row
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This exercise will target your lats and upper back.
Grab two dumbbells if you have them, but you can also use just your bodyweight.
Start in a high plank position with each hand on a dumbbell - it helps if they have flat edges, otherwise place dumbbells with rounded edges on a towel.
Keeping your core tight and body still, drive the left dumbbell up, bending your elbow.
Your left dumbbell should reach the bottom of your left rib cage; lower the dumbbell back down and then repeat on the right side.
Go for six reps on each side.
3. Single arm row
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You'll need one dumbbell for this and a table or a chair that sits at hip height.
Place one arm on the chair for support and place your feet in a split stance, one in front of the other.
Your other arm should hang low, holding the dumbbell.
Keep your back flat as you pull the dumbbell up your rib cage, driving your elbow up behind you.
Throughout, keep your back flat and muscles engaged. Then lower your arm back down.
Aim for six reps on each side, moving slowly.
4. Dumbbell Romanian deadlift
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This exercise will get the entirety of your back working and you'll need two dumbbells for it.
Stand upright with your knees soft, shoulders back and down, with a dumbbell in each hand, arms hanging down in front of you.
Keeping your back flat, hinge at the hips, push your bum back - like you're trying to shut the top draw in a chest of drawers - and lower your arms down the front of your legs.
When your dumbbells reach shin height, push through your heels and come back to standing, squeezing your bum.
Go for six reps.
5. Prone reverse fly
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This last exercise will target your lower back.
For this, lie on the ground, face down.
Bend your elbows so they are in the same position as your back extension.
Slowly lift your elbows and arms - keeping them in the right angle - off the ground, until you feel a pinch in your shoulder blades.
Pause, then lower back down.
Aim for 10 reps.
At the gym
6. Lat pulldown
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It's in the name - this exercise will work your lats, the bug muscle down the side of your back.
On the lat pulldown machine, hold an end of the bar in each hand, a little wider than shoulder width apart, and then sit down, tucking your knees under the knee pads.
Sit upright, drop your shoulders down and pull the bar down towards your collarbone.
Your elbows should come down to your sides, then raise the bar back up and repeat.
Aim for 10 reps.
Not sure what weight to choose? Pop the weight pin into a light weight to test the water, before slowly increasing the weight.
7. Seated row
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The seated row will work your mid and upper back and you can usually do it on the same piece of equipment as the lat pulldown.
As per the video, place your feet on the foot pads and grab the lower handle with both hands.
Sit back a little so your arms are straight and sit upright so your spine is neutral.
Pull the handle towards your belly button, driving your elbows behind you, then extend your arms back to the start.
Aim for 10 reps.
8. Lat pullover
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For this, you'll need the cable machine, set at the highest position with a bar attachment.
Grab each end of the bar with your hands then step back slightly and hinge at the hips, so your back and arms are in alignment.
Keep a soft bend in your elbows as you pull the bar down to your hips. Keep your back neutral too. Then, raise the bar back to the start.
Aim for 10 reps.
9. Deadlift
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For this, try to use a barbell.
Stand underneath the bar, feet shoulder width apart.
Bend your knees as you push your hips back and grip on to the bar.
Keep your back flat as you imagine snapping the bar, pushing through your heels and coming up to standing.
Then slide the bar down your thighs as you hinge at the hips, before bending the knees and lowering the bar down.
Aim for five to 10 reps.
10. Dumbbell chest supported row
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You'll need a bench for this set at an angle.
Place yourself on the bench, with your chest towards the top of the bench as per the video.
Your feet should be planted into the ground and your arms should hang down towards the floor, with a dumbbell in each hand.
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Drive your elbows up behind you as you lift the dumbbells up towards your chest. Then slowly lower them back down.
Go for 10 reps.
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1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn't sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a 'running' pace.
Do four sets, 40 seconds each.
4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend you arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
Lie on the floor, bend your knees and place the soles of your feet together so your legs are 'butterflying' out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
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