It is nearly impossible to spot reduce, meaning to reduce one spot of the body, says White. “The goal would be to lose general body fat and back fat will come off with it,” he says.

Use your core to bend forward toward the bench as far as you comfortably can. Then, use your back muscles to pull yourself back up, returning to the starting position. 10. Try chest-supported rows.

Shrink your Back Fat and Tone up with Tiffany Rothe,” fitness expert Tiffany Rothe leads a dynamic, rowing-inspired workout designed to target back fat and tone the upper body.