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The hardest reality about losing weight is that you can’t just circle a specific spot on your body and melt away the fat. If back fat is one of your biggest body hang-ups, focusing on strengthening that area is key—and yet, it’s often overlooked.
But strengthening your back muscles is incredibly important—and not just for aesthetic reasons. Pull-ups: Your back is made up of many different muscles, and a pull-up is an all-encompassing exercise that tones and sculpts them all, Stokes says.
Negative pull-ups—Stand on something to hoist yourself up into the end pull-up position against the bar. Assisted pull-up machine—“Every gym has an assisted pull-up machine and it’s unfortunately usually empty because it looks big and scary,” says Stokes.
Inverted row with TRX—This is an amazing exercise for your upper back in between your scapula and your rear delt—basically all of the big back muscles, says Stokes. Dumbbell row: Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Renegade row: Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. TYI: Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand. Push-ups: This basic move primarily works your chest, but it can actually be a great back exercise, too.

Jumping rope: It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well.
Upper body cycle: You know that upper body bike at the gym that’s empty all the time? To amplify your workout, Stokes recommends doing a plyometric move after each exercise to use the same muscle in a more dynamic fashion. Im pretty sure it is possible but does anybody have any pics of somebody whose Lower Back muscles are visible? My upper back has become visibily Muscular with consistent back workouts and my body fat percentage dropping.
Every detail has to come from low bodyfat, but building the muscle more and more means the less bodyfat you have to have for it to pop out and show better. Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. Thanks even though my physique isnt as hard and thick as yours, but hey I gotta start somewhere. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Get into a standard push-up position with hands on the ground wider than shoulder-width apart. I was just wondering if the lower back muscles can become visible and Im assuming you need a pretty low body fat for this to happen?

Some people will find different bodyparts easier to rip than others, depending on how their body stores fat. What you can do is focus your strengthening and toning exercises on one muscle area to isolate a trouble spot and really define those muscles—which, when combined with cardio (running, elliptical, whatever form you like best and will actually stick with), will give you the results you want. If you can do a normal pull-up—gripping the bar with your palms facing out—that’s ideal. This video will give you a good idea of how to use one, but ask someone at your gym to show you the proper way to use their specific machine. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts. Then, move arms up and out into a T position, release, move into a Y position, release, and then move them into an I, arms touching out straight above your head. You’ll be using your back muscles and getting your heart rate up at the same time—the ultimate back fat banisher. With a sexy, toned back and better posture, everyone will notice you standing just a little bit taller when you walk into the room.

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