7 Best Exercises To Banish Back Fat Over 40

3-Face Pull

Like a standing cable row, only higher, this pulling exercise focuses on those back muscles above your lats. Think: traps, rear delts, and rotator cuff muscles.

Here’s how to do it:

1) Stand tall facing a cable machine, your knees slightly bent and a rope attachment fixed at the level of your face.

2) Grab the handle with both hands, thumbs closest to the ends of the rope so that your palms are facing out. Position yourself so that, when your arms are extended, there is tension in the cable. Keep your chest up, and core braced.

3) From here, pull your shoulder blades together like you are squeezing an orange, drawing your hands to either side of your face. Pause, then slowly reverse the movement to return to start. That’s one rep.

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

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