Dumbbell Exercises for Back Fat

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Dumbbell exercises allow you to reach and melt away stubborn back fat. Target your back fat with the help of a personal trainer in this free video.

Part of the Video Series: Fitness 2
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Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, I'm going to show you some dumbbell exercises that you can do to help reduce your back fat. A couple exercises that you can do to help in those areas are the dumbbell bent over row. This is performed by placing one knee on the bench, supporting your body by leaning forward on the opposite hand with one knee down, letting the dumbbell come down just slightly in front of your shoulder so it's down by your side. You're going to pull the dumbbell up similar to pulling the cord on a lawnmower and starting a lawnmower. The dumbbells should actually come just below the breast but above the hip so you want to split the difference there, lower the dumbbell and allow it to go slightly forward at the bottom of the movement to get the complete stretch and contraction of the lat muscle. The second exercise is a dumbbell pullover. To perform a dumbbell lat pullover if you're just starting out, lie flat on the bench so that your back and your hips are supported. Bring the dumbbell above your head at the starting position and slowly lower the dumbbell to a position behind your head trying to keep the elbows fairly straight so that they only have a slight bend to them at the lowest portion of the movement. Squeeze the back muscles to raise the dumbbell back above your head to the starting position and repeat as necessary. Please remember these tips are just to provide basic information. Always consult with your health care provider and a fitness consultant before beginning any diet or exercise program.

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