Try these exercises to achieve a sculpted back, just like Sushmita Sen

Sushmita Sen has been slowly and steadily recovering and making progress in her fitness journey after suffering a heart attack in 2023. The Aarya actor took to her Instagram to share a glimpse of her sculpted back. “From setBACK to comeBACK,” wrote Sen.

“When positivity BACKsup…Negativity BACKsdown,” she added.

Building back muscles involves a combination of targeted exercises, proper nutrition, and adequate rest. “In this comprehensive guide, we’ll explore key principles to effectively develop your back muscles,” said fitness expert Garima Goyal.

Notably, the back is a complex region composed of several muscle groups. “The latissimus dorsi, or lats, are the broad muscles responsible for the V-shape appearance. The rhomboids are situated between the shoulder blades and contribute to upper back development, while the trapezius, or traps, run along the spine and help with shoulder and neck movements. The erector spinae muscles provide support to the spine,” explained Goyal.

Compound movements engage multiple muscle groups simultaneously, making them highly efficient for overall muscle development. Goyal shared that exercises like deadlifts, a compound exercise targeting the entire back, emphasise the lower back, lats, and traps. “Bent-over rows activate the lats, rhomboids, and traps. Pull-ups are excellent for targeting the upper back, particularly the lats,” said Goyal.

Isolation exercises complement compound movements by focusing on specific muscle groups. Goyal mentioned that exercises like Lat pulldowns specifically target the lats, while face pulls work the traps and rear delts. “Reverse flies isolate the muscles between the shoulder blades, contributing to a well-defined upper back,” said Goyal.

Maintaining proper form during exercises is paramount. For example, during deadlifts, keep your back straight, and chest up, and lift with your legs to minimise stress on the lower back. Bent-over rows require a hip hinge to avoid strain. Proper form ensures effective muscle engagement and reduces the risk of injury.

Ensure you have a proper form (Source: Getty Images/Thinkstock)

What helps?

Progressive overload is the key to muscle growth. Goyal noted that as your strength increases, gradually increase the resistance or intensity of your workouts. “This can involve adding more weight, performing additional repetitions, or adjusting the tempo of your exercises. The progressive challenge keeps the muscles adapting and growing,” said Goyal.

What else to keep in mind to develop a sculpted back?

Nutrition

*A well-balanced diet is crucial for supporting muscle growth. Protein, in particular, is essential for repairing and building muscle tissue. Aim for a protein-rich diet with sources like chicken, fish, beans, and tofu. Carbohydrates provide the energy needed for intense workouts, while healthy fats support overall health and hormone production.

Rest and recovery

*Muscles need time to recover and grow stronger. Adequate rest between workouts allows the body to repair and adapt. “Sleep is a critical component of recovery, as growth hormone is released during deep sleep, promoting muscle repair and overall recovery,” said Goyal.

Consistency

Consistency is key in any fitness journey. Building muscle is a gradual process that requires regular, dedicated effort. Stick to your workout routine, and over time, you’ll see noticeable improvements in strength and muscle development, said Goyal.

Variation

Periodic variation in your workout routine prevents adaptation and plateaus. Goyal said that one should incorporate different exercises, such as changing grip positions or trying new workout modalities, to keep your muscles challenged and responsive to growth stimuli.

 

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Warm up and cool down

A proper warm-up is essential to prepare your body for the demands of your workout. Dynamic stretches and light cardiovascular activity increase blood flow and flexibility. “A thorough cool down, including static stretching, aids in muscle recovery, reduces stiffness, and enhances flexibility,” said Goyal.

Understanding your body’s signals is crucial. If you experience persistent pain or discomfort, it’s important to listen to your body and modify your training accordingly. Seeking guidance from fitness professionals or healthcare experts ensures a safe and effective approach to building back muscles.

By incorporating these detailed considerations into your fitness routine, you’ll create a well-rounded approach to building a strong, sculpted back. Remember that individual responses may vary, so tailor your approach based on your unique needs and goals.

Exercises for building back muscles

Deadlifts

Target muscles: Entire back, particularly lower back, lats, and traps.

*Stand with feet hip-width apart, bend at the hips and knees to lower the barbell to the ground, keeping your back straight.
*Lift the barbell back up by straightening your hips and knees.

Bent over rows

Target muscles: Lats, rhomboids, traps.

*Holding a barbell or dumbbell, hinge at the hips, keeping your back straight.
*Pull the weight toward your lower chest, squeezing your shoulder blades together.

Pull-ups

Target muscles: Lats, upper back.

*Hang from a bar with an overhand grip.
*Pull your body up until your chin is above the bar
*Then lower back down with control.

Lat pulldowns

Target muscles: Lats

*Sit at a lat pulldown machine, grasp the bar with an overhand grip, and pull it down to your chest.
*Keep your back straight and engage your lats.

Face pulls

Target muscles: Traps, rear delts.

*Use a cable machine with a rope attachment, set at face level.
*Pull the rope towards your face, squeezing your upper back muscles.

T-Bar rows

Target muscles: Middle and upper back

*Place one end of a barbell into a landmine attachment or secure it in a corner.
*Pick up the other end, keeping your back straight, and row the barbell towards your chest.

Reverse Flyes 

Target muscles: Rhomboids, rear delts

*Hold dumbbells in each hand, bend at the hips with a slight bend in your elbows, and lift the weights out to the side, squeezing your shoulder blades together.

Hyperextensions (Back extensions)

Target muscles: Erector spinae (lower back)

*Use a hyperextension bench, place your hips and lower abdomen on the pad, cross your arms over your chest, and lower your upper body toward the ground before raising it back up.

Shrugs

Target muscles: Trapezius

*Hold dumbbells or a barbell at your sides, lift your shoulders towards your ears, then lower them back down.

Seated cable rows

Target muscles: Lats, middle back

*Sit at a cable row machine, grasp the handle with both hands and pull it towards you, squeezing your shoulder blades together.

Incorporate a mix of these exercises into your back workout routine, adjusting the sets and repetitions based on your fitness level and goals. Always prioritize proper form to maximize effectiveness and reduce the risk of injury, said Goyal.

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