Does Rowing Get Rid of Back Fat?

Does Rowing Get Rid of Back Fat?

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Back fat is one of the most common body issues that both men and women struggle with. Getting rid of fat from stubborn areas, like the back, can be rather challenging, but it can be achieved with exercise and targeted movements aimed at slimming your silhouette.

Always remember, however, that targeted workouts for the back can help in toning, but actually shedding the fat on top of the muscle requires cardio exercise.

It is impossible to spot-train, or lose weight in just one area, so you need to engage in a complete body workout to get rid of unwanted fat.

Rowing to Get Rid of Back Fat

Rowing can be a fantastic workout to help you not only lose weight but also build muscle since it provides a workout for the entire body. Still, you might be wondering whether it can specifically be used to get rid of stubborn back fat.

Rowing workouts have a strong emphasis on the arms and shoulders, which might lead you to assume that it solely targets those areas, but in reality, it is actually a workout for the entire body. If you try it out, you will experience the burn from tip to toe and feel like you have done a complete circuit when you have just done one exercise.

Will Rowing Help You Get Rid of Back Fat?

an overweight woman on a rowing machine

Rowing can be a great workout for weight loss, and it can reduce fat throughout your body if you do it regularly, including back fat. It is virtually impossible to target specific areas where fat loss is desired, such as using rowing to lose back fat. However, if you pair rowing, other cardio workouts, and a healthy diet, you will lose weight overall and tone the body.

Rowing delivers an effective cardio workout, which if done regularly, will definitely translate to fat loss throughout the body, including the back. If you spend 30 minutes rowing, you will burn anywhere from 250 to 400 calories, but this will depend on your body weight and the resistance/intensity of the workout.

The most prominent benefit of rowing workouts is muscle building and toning because it results in more sustainable and permanent weight loss. Once you are several weeks into a consistent rowing routine, you will start seeing the back and other parts of the body slim and toned up.

It is not just a physical benefit. Having a stronger back provides a sturdier foundation for the whole body, which translates to a lower risk of long-term injury and muscle issues as you age. An added benefit is that the workout results in better posture, which not only improves your physical appearance but also keeps the back in good condition.

How to Use Rowing to Get Rid of Back Fat

Rowing workouts are best done using a rowing machine, which is an exercise machine that essentially mimics the movement of rowing on a boat, strengthens the muscles throughout your body, and gives you an intensive cardio workout.

The fact that rowing provides a total-body workout makes a rowing machine the perfect addition to your space. You can work out all the parts of your body in one place and it allows you to work out at your convenience.

If you have a rowing machine at home, you will not need to worry about the weather, or heading out to a gym, and you will be more likely to work out if the tools you need are readily available.


Rowing might have a far-reaching engagement of muscles in the body, but it is actually one of the most low-impact forms of exercise if used properly.

To use the rowing machine properly, you must first make sure that your feet are properly strapped in and pressed firmly flat against the pedals. Next, grab the handlebar and extend the legs to move backward, as you pull it towards the chest. Next, bend the legs to slide forward and extend the arms.

To ensure proper form, the feet must be flat against the pedals throughout and the back must be straight. It is important to do rowing workouts this way to prevent foot or back pain or injury and maximize the efficiency of the movement.

You can adjust the resistance on a rowing machine, with the higher resistance working on the muscles more intensely. This can be an excellent way to increase your fitness level and maximize fat burn as well as muscle building.


Depending on your overall exercise routine, you should spend anywhere from 20 to 60 minutes doing rowing workouts, for 3 to 6 days a week. Use your discretion on this – it will depend on what your fitness goals are and whether you are doing other exercise.

If rowing is your sole form of exercise then a 1-hour rowing workout session might be ideal, while a 20-minute workout will be sufficient if you will be incorporating the rowing into a varied workout routine.

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High-Interval Intensity Training (HIIT) can make a great addition to your regular workout, especially if weight loss is your ultimate goal. HIIT is a form of interval training where you alternate between high-energy, high-speed periods with lower-energy, slower periods.

For instance, 30 seconds of fast, high-resistance rowing, followed by 60 seconds of slow, low-resistance rowing, recurring for 10 to 20 minutes.

Incorporating HIIT workouts also results in calorie burn for hours after you are done with the workout, and ensures maximum calorie burn during the actual workout since it constantly raises the heart rate, which makes it an effective way to lose fat and weight.

How Can You Optimize Rowing Workouts to Lose More Back Fat?

a woman is coached to get better results from her rowing workout

Here are 3 effective tips for optimizing your rowing workouts to lose more back fat:

1. Work Out in the Morning

Morning workouts are great for kickstarting your metabolism. To optimize your back fat loss further, you can try doing your rowing workouts in a fasted state. Your glucose levels will be low when you are fasting your body will be forced to use fat for fuel.

2. Optimize Your Post-Workout Meals

The macronutrients consumed after working out will have a significant effect on the extent of your fat loss. For instance, consuming a protein-rich meal after completing your workout can help improve the recovery process and optimize muscle growth.

3. Switch Up Workout Routines Regularly

If you do the same workout routines with the same intensity over and over again, the body will become very efficient at it. While this might sound positive, it can impact your metabolism negatively since when the body works too efficiently, you end up burning fewer calories.

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To avoid such a scenario, keep the body guessing by changing the exercise intensity, volume, etc. So, add bodyweight exercises or yoga to your rowing routine to help you target different muscle groups and therefore increase your metabolism.

Final Thoughts

Rowing has become incredibly popular these days and it isn’t hard to see why. It is a truly amazing workout for the back since it has the basic row movement that perfectly targets the back muscles. It is also a great cardio workout for the entire body, which further boosts its effectiveness.

So, does rowing get rid of back fat? Yes, when it comes to cardio workouts, burning calories, and engaging different muscle groups simultaneously, which is necessary to get rid of back fat, rowing is definitely the most efficient workout.

If you would like to get rid of stubborn back fat, rowing is a highly recommended workout. However, don’t forget to use it in combination with other cardio workouts and ensure that you follow the proper diet for the best results.