7 Best Exercises To Banish Back Fat Over 40

2-Standing Cable Row

Cable rows hone in on your lats—the single largest muscle in your upper body—in a big way. While you can perform rows seated, this standing variation works your core to a greater degree, giving you more bang for your exercise buck.

Here’s how to do it:

1) Stand to face a cable machine, with your knees bent and a dual-drip handle fixed at the level of your belly button.

2) Grab the handle with both hands and position yourself so that, when your arms are extended, there’s tension in the cable. Keep your chest up, and core braced. From here, pull your shoulder blades together like you are squeezing an orange, drawing your hands to your belly button. Pause, then slowly reverse the movement to return to start. That’s one rep.

Perform with a weight that allows you to barely complete three sets of 10 to 12 reps with proper form.

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