[[{“value”:”Back fat accumulates for several reasons, and it can happen to the best of us. Natural changes in body weight, a more sedentary lifestyle, hormonal imbalances, and even genetics can all impact where your body typically stores fat. While spot reduction—targeting a certain area of your body for fat loss—is a myth, adopting healthy lifestyle habits can help you melt fat throughout your body, including your back.
To help you get started, we chatted with Rosie Borchert, NASM-CPT with REP Fitness, who shares five standing exercises that can help burn body fat and build a more defined back—no rowing machine required!
“Toning typically refers to a change in muscle, and the amount of fat you have on your body can’t be spot-reduced. However, building muscle in your upper back can create the illusion of a more defined midsection while also helping to build a routine that supports fat loss,” explains Borchert. “Fat loss requires a caloric deficit, which can be achieved through a combination of eating fewer calories and burning calories through exercise. What’s more, building muscle mass just feels good—you’ll be stronger in your everyday life and better equipped to tackle the things you love, whether that’s playing with your grandkids, biking to the beach, or just flexing in the mirror and saying, ‘Hot damn!’”
According to Borchert, these row alternatives help position you in a more upright position, which can make upper-back training more seamless. Using a resistance band in some of these exercises also allows you to tweak the intensity by adjusting hand placement.
“This resistance adjustment can be a safer alternative to using free weights, since you can more easily choose the right resistance for the move by changing your hand position or stance location, rather than attempting a rep, realizing the weight is too heavy or light, and having to grab a new set of weights,” Borchert adds.
Standing Resistance Band Rows
“Rows are the king, queen, and royalty of building a defined upper back. This resistance-band variation is a simple way to train your back without needing a bench or heavy weights, making it an easy option to set up at home or on the go,” explains Borchert.
Start by anchoring a resistance band to a sturdy pole at chest level (or a doorknob).
Stand tall in a staggered stance facing the anchor point.
Hold the handles with both hands.
Bend your elbows and pull the band toward your chest.
Squeeze your shoulder blades together.
Extend your arms back to the start position.
RELATED: 6 Kitchen Counter Moves That Build More Muscle Than CrossFit After 50
Resistance Band Upright Rows
“This move targets the shoulders, traps, and scapulae, and because it uses a resistance band, it can place less stress on your shoulders, wrists, and elbows. However, if you already have some pain or discomfort in your shoulder, try tackling this movement pattern without any resistance before adding a band,” Borchert points out.
Begin standing tall, holding a resistance band with both hands.
Step onto the band with your feet shoulder-distance apart.
Keeping your hands close to your body—palms facing in—lift your hands up toward your armpits.
At the same time, raise your elbows up until their shoulder height.
Use control to return to the start position.
RELATED: 5 Simple Exercises That Reshape Your Body in Just 10 Minutes After 40
Standing Band Pull-Aparts
“This is one of my favorite moves to do to help warm up my back and shoulders. It’s a simple move that you can tackle anywhere,” Borchert says.
Begin by standing tall.
Hold the resistance band ahead of you with arms fully extended at shoulder height.
Pull the band apart, stretching your arms laterally while keeping them fully straight.
Use control to return to the start position.
RELATED: 5 Standing Exercises That Smooth Back Fat Faster Than Gym Workouts After 50
Straight-Arm Pulldown
“If you’re looking to build some strength and size in your back muscles—specifically the lats and teres major—the straight-arm pulldown is your ticket. Since you’ll be working on a lat pulldown or a cable machine, you can use progressive overload as you get stronger,” Borchert explains.
Begin by standing tall.
Grip a lat pulldown bar using an overhand grip.
Take a step back, and place your feet shoulder-distance apart.
Slightly bend your knees, hinge at the hips, and keep a tall chest with your shoulders pulled back.
With straight arms, drive the bar down with your arms until it gently touches your thighs.
Use control to return to the start position.
RELATED: 5 Best Morning Exercises To Lose Back Fat in 30 Days
Resistance Band Face Pulls
“This upper-back exercise targets the rear delts, traps, and rhomboids while also working stabilizers in your shoulders. Thanks to the resistance band, you can tackle this move almost anywhere and adjust the resistance based on where you grip the band,” Borchert tells us.
Tie a resistance band around a sturdy pole, and grasp the handles.
Step back until there’s tension in the band, then lift the handles to eye or nose level. Flare your elbows out so they’re pointing behind you.
Lead with your elbows to pull the band toward you, stopping when your elbows are as far back as you can manage comfortably.
Squeeze your shoulder blades for two seconds, then release slowly and with control.
The post 5 Standing Exercises That Tone Back Fat Faster Than Rows After 60 appeared first on Eat This Not That.”}]]