Monday Workout: 5 Killer Exercises to Destroy Back Fat

Monday is like back fat.

You usually don’t see Monday coming because you’re having so much fun over the weekend – hanging out with friends, downing a couple beers for during happy hour, BBQing outside with the family, and indulging in more than your fair share of sugar-laden desserts.

But just because it’s out of your line of sight… doesn’t mean it doesn’t creep up on you. And in the corner of your mind, you know Monday will strike back. Similarly, unwanted fat can accumulate on the back and give you a half-expected surprise if you:

  1. Don’t exercise
  2. Have a poor diet
  3. Don’t workout your back muscles

Dr. Nina Cherie Franklin, a health expert and life strategist, explains that the emergence of back flab stems from atrophy (a state in which muscles lose their size & strength) of the back muscles and an excess in body fat. The back muscles atrophy if resistance training is not involved.

So why is training your back worth it? The benefits are:

  • Better looking body & aesthetically appealing (Picture a V-shape for men. And the illusion of a smaller waist for women)
  • Sturdy posture
  • Prevents future back pain & injury
  • Improves your overall fitness
  • Gain lean muscle

Let’s be honest. If you’re like most people, Monday is the most dreaded day of the week. Monday typically means it’s time to buckle down & get to work.

For many, this means sitting behind a desk for many hours. In addition to accumulating fat in your back area, back pain can become a serious problem. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, your risk of back pain increases if you:

  • Work at a desk all day
  • Have poor physical fitness
  • Are getting older (As early as 30)
  • Are overweight

Your back is half your upper body! Unlike your arms, abs, and lower body, you can’t see your back as readily. Therefore, it’s easy to neglect your back muscles. It becomes the norm to take for granted the back muscles that allow your body to perform essential movements throughout the day… until you experience an injury or feel an abrupt pain.

A strong back is essential to be able to perform the most basic movements in your everyday life. According to Harvard Medical School, 4 out of 5 Americans experience some form of lower back pain in their lives. This, oftentimes, leads to a debilitating and painful experience.

Imagine having a sharp shooting pain each time you bend over to pick up an object. Or struggling to perform household chores, such as vacuuming or lifting to take the trash out.   

Needless to say, your back plays an important role. Get a solid start to your week by strengthening your back. Grab your wearable tech to help log your progress & quantify your back’s transformation.

Here are 5 killer exercises to strengthen your back muscles & destroy back fat:

1. Upright Row: 4 sets : 12-15 reps

‍You can use dumbbells as al variation:

2. Lat Pulldowns: 4 sets : 12-15 reps

3. Pull-Up (Or Assisted Pull-Up): 4 sets : 12-15 reps

4. T-Bar Row: 4 sets : 12-15 reps

5. Seated Cable Row: 4 sets : 12-15 reps

Do a lateral low pull variation if a seat is unavailable:

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