Fat storage in the back can be particularly difficult to get rid of, especially as you age. According to Gerald Endress, exercise physiologist at Duke University, "There is not a way to 'spot reduce' these fatty areas ... our body will decide where it wants to store fat." But just because this area of fat storage is harder to exercise away than others, changing your routine to include a healthy, low-calorie diet and area-targeting exercises may help reduce and even eliminate the unwanted fat storage.
Exercise No. 1
Stand on a flat surface with your feet shoulder-width apart. Bend your knees a little but don't lock them.
Bend forward so your entire upper body (hip to head) is parallel to the floor.
Pick up a light dumbbell in each hand and extend your arms to the floor. Use a weight amount that is comfortable for you. If you have never exercised before, start with a 2 or 3 lb. dumbbell. If you are more physically active, you can move up to a 5 or 8 lb. dumbbell.
With the weights parallel to the floor, slowly move them toward the left side of your body and then up to the center of your chest. In one continuous motion, lower the weights in the reverse direction and then move them toward the right side of your body and up to the center of your chest. You are forming a circle with the weights as they move back and forth.
Repeat the circle 10 times. That is considered one set. You should do three sets (30 total circles). Rest after every set for no more than one minute.
Exercise No. 2
Stand on a solid, flat surface with your feet shoulder-width apart and your arms at your sides.
Hold one dumbbell in each hand. Depending on your fitness level, you can increase or decrease the weight of the dumbbell, but you should aim for at least 5 lbs. in each hand.
Face the palms of your hands (which are holding the weights) forward and raise your arms to shoulder height, so that the back of your upper arms (triceps) are parallel to the ground. Pause for three seconds.
Continue raising your arms until they are directly over your head. Tap the ends of the weights together and slowly lower your arms back in line with your shoulders. Pause for another three seconds.
Continue lowering your arms all the way back down to your side. That completes one full repetition. Do three sets of eight repetitions, resting after every set for no more than one minute.