Top 7 Fat-Burning Back Muscle Exercises

Build your back muscles and burn back fat with consistent, hard work. Some of you place too much emphasis on your chest, arm and shoulder muscles. Your back muscles are also an important part of your core muscles so don't ignore them.

Seventy to 80% of Americans have back pain (many times low back pain) at some point. Your spine also needs to be protected.

Here are my Top 7 Fat-Burning Back Muscle Exercises:

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

1. Dumbbell Bentover Row - Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.

If you experience back pain doing two-armed rows, then try doing one-armed bentover rows so you can support your body with the other arm and knee on the bench.

2. Pullups - The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups!

If you can't do one pullup, start by placing a platform under your feet to give yourself a little nudge. Before you know it, you will be doing a set of 6-8 pullups with little or no help. The assisted pullup machine is also an option.

3. Deadlift - The deadlift is a must for your exercise program. It is also one of the best ways to build muscle thickness in your lower back. Lower back fat is a problem for many people.

4. Inverted Row (pictured at top of article) - The inverted row builds strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement.

Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body. Muscular balance is critical for athletes to perform at peak levels.

5. Back extension or superman back extension

Back extensions target the erector spinae muscle group surrounding the spine. Your hamstrings also contract strongly during the back extension exercise and assist the erector spinae.

It is important to perform this exercise correctly or you will end up with the very thing you are trying to avoid----BACK PAIN OR INJURY. The technique error I see most in those doing back extensions is hyperextension of the back. Hyperextension happens when you continue lifting your upper body past the point of a straight line (your back, hips and lower legs should line up).

6. Plank with opposite arm/opposite leg raise - This exercise will work your lower back, abs and stabilize your spine. Do 8-10 repetitions on one side and switch to the other side. Hold each repetition 5-10 seconds.


7. T-Bar Row - This exercise is good for building middle back muscle thickness.


When you don't adequately strengthen your back muscles, you are affecting your pulling potential.

Remember, your back muscles can look good (or terrible) in the mirror too!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


  1. Hi there, I always read "burn fat", "burn belly fat" etc but this is something different, it's about back muscle. i think it's important too to have strong and lean back muscle.

    burn the fat build the muscle

  2. Great stuff.

    I personally Deadlift or Squat EVERY SINGLE workout.

    I think its that important!


  3. are smart to do full body exercises like you have. Every do split squats or step ups?

  4. My brother is a weightlifter and he want to lose back fat and build muscles. I think these exercises can help him. I am going to tell him about this workout.back and neck pain bergen county


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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