Does Rowing Get Rid of Back Fat?

Back fat, sometimes called bra bulge, is something everyone would like to be rid of. What good does a second glance do if all they spy is a spare tire under your arm??

This is a good news-bad news scenario.

The bad news is that you cannot spot reduce fat away. You can tone the muscles in a certain area to make it appear firmer, but the only way to reduce fat anywhere is through lots of cardio exercises.

So, does rowing get rid of back fat? Here’s the good news.

A good cardio workout, like the one you get with a rowing machine, will help you lose fat all over your body and tone & strengthen your muscles. While rowing will not spot-reduce your back fat, it will tone and strengthen the muscles on your back and get rid of those fats eventually. Muscles that are toned look thinner.

Your body will decide where and when it wants to burn that annoying back fat, but when it does, you want the muscles underneath to look sleek and taut, right?

That’s why you need this exercise equipment that gives you a full-body workout, providing you with both cardio and strength training at the same time, and that’s a rowing machine.

Keep reading to find out why a rowing machine is the best piece of exercise equipment in the gym, and why you should be using it to ditch that bra bulge!

Why Do I Have Lower Back Fat? I Don’t Need to Lose Weight.

Even those who are within the normal weight range can find stubborn pockets of fat on certain areas of their body.

While the butt, thighs, and belly seem to take the prize for the highest fat content, genetics can cause you to hold onto fat in certain areas, such as your back.

Other factors for upper body fat deposits include a sedentary lifestyle and diets that are high in sugar (which causes inflammation). Also, poor posture can accentuate the problem.

Let’s talk about how you can help your body burn more calories and cause fat loss all over, including your upper back.

What Exercise Burns Back Fat?

You need great cardio exercise most days of the week. This burns calories at a quicker pace and can help you with overall weight loss.

To tighten and tone the muscle groups in the upper back, you need strength training (weight lifting) or another type of resistance exercise, such as resistance bands.

With a rowing machine, you get all of the above in a single exercise.

Rowing exercises 86 percent of the muscles in the body, including the arms, shoulders, upper back, and forearms. It also works the lower half of the body, but for this article, I will focus on the upper portion.

A rowing machine offers a full-body exercise, which means you don’t have to do other off-the-rower exercises if you don’t want to.

To get the most out of your rowing machine workout, consider doing HIIT programs.

HIIT, or High-Intensity Interval Training, means that you go all out for a set number of minutes or strokes or distance, then you rest for an equal amount of time.

For example, you may row 500 meters as fast as possible (read more on how to row faster ), then slow down for the next 500 meters. You repeat this type of program for 20-30 minutes.  (see our easy beginner friendly rowing machine back workout by our expert rower Max)

HIIT workout programs keep burning calories for as long as 24 hours after you have stopped exercising. Not only that, but this type of workout causes more fat loss than longer regular workouts.

Scientists aren’t sure why this happens, but it’s been proven over and over again to be one of the most effective ways to burn calories and fat.

Does Rowing Get Rid of Love Handles?

Yes, a rowing machine will help you get rid of bra bulge, love handles, a potbelly, and more!

Rowing exercises are good for the entire body, and it works all the major muscle groups.

While you can add strength training exercises to your rowing workout to burn calories, the best way to blast away all over body fat is to do a HIIT program on your indoor rower.

Doing cardio exercise 5-6 days per week is the best way to tone the upper body and help you to reach your fitness goals.

How Do You Tone Your Lower Back? Will Cardio Exercise Help?

Toning exercise and cardio are similar but different.

Cardio can be done on rowing machines or other pieces of fitness equipment. These machines get your heart rate up, increase your metabolism, and help with weight loss.

Toning exercises include lifting weights or using resistance bands, floor exercises, and yoga, to name a few. These exercises keep the muscles strong, firm, tight, and help you to build new muscles.

A rowing machine will do all of the above. You will get a terrific cardio workout that burns calories while strengthening and toning the muscles in the entire body.

OK, maybe it won’t tone your toes, but that’s about it.

Will a Rowing Machine Help? Does Back Fat Ever Go Away?

The answer to these questions is yes and yes!

Back fat, like belly fat, does go away if you follow a healthy nutrition program, commit yourself to working out at least 5 days per week, and giving your body time to rest.

Nothing burns calories like rowing machines. You will quickly improve your fitness level and lower body strength, reduce your overall body fat composition, and reach your weight loss goals in no time.

DURATION	ROWING MODERATELY	ROWING VIGOROUSLY
5 minutes	52 calories	63 calories
10 minutes	103 calories	125 calories
15 minutes	155 calories	188 calories
20 minutes	206 calories	250 calories
25 minutes	258 calories	313 calories
30 minutes	309 calories	375 calories
45 minutes	464 calories	563 calories
60 minutes	618 calories	751 calories

** Please note above figures will vary depending on your weight, height & age.

You need lots of cardio exercises to drop those extra pounds and reduce body fat, including back fat.

Rowing is a low-impact workout that tones the entire body. It’s been called the perfect exercise machine, and I’m sure that, if you dedicate yourself to a rowing routine, you too will agree with me!

• Click Here to Learn All About Ergatta Row!

The Bottom Line

Rowing machines are perhaps the most efficient pieces of exercise equipment ever made when speaking of a cardio workout, burning calories, and the amazing number of muscle groups that are simultaneously engaged.

I love, love, love my rowing machine, and if you want to blast away that bra bulge, you should get busy, get on a rowing machine, and sweat that fat right off!

Happy rowing my friends!