5 Best Resistance Band Exercises for Back Fat

Resistance bands can help you obtain sleek arms, strong shoulders, a trimmer waist, and more defined legs. They can also work to reduce and even eliminate your back fat, giving your backside as much appearance value as your front side. So, if this is your goal, here are five resistance band exercises good for banishing back fat:

#1: Pulldowns

Drape the band over a secure, stationary object, such as a wooden beam or a chin up bar. Stand with your feet shoulder width apart and your arms fully extended upward, grabbing one end of the band in each hand and gently leaning slightly back. Slowly pull the band back, bringing your elbows to your sides at your chest level before returning to the original position.

#2: Reverse Fly

From a kneeling position, secure the band in front of you, again using a stationary object. Grasping one end of the band in each hand, move backward until your arms are extended in front of you and you feel some tension in the band. This is your starting position. Pull the bands out and to your side as far as you can, keeping your arms extended, before returning to the starting position.

#3: Row

Sit with your legs fully extended in front of you. Place the resistance band behind your feet, grasping one end of the band in each hand. Pull back on the band, bending your elbows as you do, bringing them back to your chest. Slowly return to the starting position.

#4: Deadlift

While standing with your feet shoulder width apart, bend forward at the hip until your upper body is near parallel to the floor, securing the band underneath your feet. Grabbing one end of the band in each hand, pull the band upward, bending your elbows and bringing them up to chest level before lowering them back to the starting position.

#5: Side Raises

Still standing and bending forward, bands in hand, extend your arms fully and face your palms away from you. Keeping your arms straight, lift them out to your sides, up to your shoulders in height before returning to your starting position.

Choose the resistance band with the appropriate strength for you and do two sets of 10 reps each, twice weekly for the best results.