Weight training: Exercises for a sculpted back

Perhaps because the back muscles aren’t readily visible in the mirror they are often more neglected than other muscle groups that gym-goers love to work out like the chest, biceps or abs. If you lift weights and don’t exercise your back, it’s one of the biggest mistakes you can make. The back muscles support your spine, your head and they also help with your basic movements. Weak back muscles can lead to improper posture, muscle stiffness, backaches (which are becoming very common due to our sedentary habits), spinal injuries and also lack of core strength. Generally speaking, the back muscles can be divided into three categories:

• Upper back also known as the Trapezius (Traps)
• Middle back also known as the Latissimus Dorsi (Lats)
• Lower back which consists of many smaller muscles

Pull-up
No exercise can match the efficacy of the good old-fashioned pull-up. It’s the ultimate test of upper body strength and one of the standard military fitness tests across the world.
How to do it: Hang yourself using your arms from a bar, keep your knees bent and pull yourself up to the point where your chin clears the bar and then go back to your original position. Try to do three sets of 10 to begin with.
Muscles targeted: Entire back – upper, middle and lower – along with arms, abs and shoulders
Expert tip: Don’t try the pull if you are overweight. There are three different grips for this – standard (palms facing out), reverse (palms facing in) and neutral (both palms face towards one another).  If you can’t do a pull-up, try doing a chin-up first. A chin-up has a closer hand grip and you use your biceps more to pull yourself towards the bar. Try doing some chin-ups for a few days and then go back and try the pull-ups again.
Deadlift
The deadlift is a classic weight training exercise and like the pull-up, targets the entire back. It’s however notorious for causing injuries when done improperly. Putting that aside there’s no better exercise to stabilise your back and gain some muscle.
How to do it: If this is the first time you’re attempting it, don’t put too much weight. Your starting position will be feet, shoulder width apart. Bend your knees to reach down and grab the bar without bending over. Lift the bar with your hands slightly lesser than shoulder width (markings on the bar will indicate where you should hold). Now raise the bar slowly till the hip level and then bring it back to your shin. Remember you are supposed to lift the bar using your legs, hips and other muscles and not your arms.
Muscles targeted: Entire back, chest, hips, hamstrings, quadriceps, abs, biceps, legs, hips and abs
Expert tip: This is one exercise that has to be done properly to avoid injuries. While lifting, you must remember not to use your arms so it becomes a push-pull exercise. You’re supposed to lift the bar with your back and leg muscles. Always keep your back straight while doing the exercise and also while lifting, keep in mind that you have complete control while lifting and lowering the weight.  Stop immediately if the movement feels unnatural.
Two seated row/ Cable row
This is a popular back exercise with beginners and is usually done on a pulley or cable machine which is available at most gyms. It’s a basic beginner exercise that targets all the back muscles and helps you acclimatise to the movements required for more complex back exercises.
How to do it: Sit bent slightly forward on a seat or a bench and grasp the cable attachment and place your feet on the vertical platform while you keep your hips, back and knees slightly bent. Pull the cable attachment to your waist while you push your chest forward while arching your back. Return to the original position until arms are extended and shoulders and lower back flexed forward. Repeat it.
Muscles targeted: Entire back, biceps and triceps
Expert tip: If this is your first time to the gym, start with a light weight to allow you lower back to get adapted to the motion. Try and keep control over the motion so that there is no jerk during the movement and you don’t pause or bounce during the lift.
Lat pull-down
A classic cable exercise, the lat pull-down’s great for beginners. It’s usually done on a pulley or cable-machine available at most gyms.
How to do it:  This exercise is usually done with a wide-grip but no too wide so that it restricts your movement. Sit on a stool and use a wide-bar or a lat bar. Make sure that you can grip the bar while sitting so that you don’t over-extend. Keep the back slightly arched and chest puffed while doing this exercise. Bring the bar down to your chest level and then extend your arms completely and bring it back.
Muscles targeted: Lats, shoulders and arms
Expert tip: A common beginner mistake is locking your head and neck which can lead to stiffness. Also make sure that you’re not straining your spine while doing this exercise.
Hyperextension
This is a back exercise which is usually done with a piece of equipment called the Roman Chair also called a hyperextension bench. Most gyms have this equipment; it’s basically an inclined gym bench with platforms to lock your legs – in some gyms it’s also called the hyperextension bench.
How to do it: Just lie down face forward on the bench and lock your ankles properly. You can either cross your hands around your chest or keep them behind your head. Bend over as far as you can while keeping your back straight and then come back to the original position.
Muscles targeted: The major muscle targeted is your lower back and it also works your glutes (buttocks) and hamstrings.
Expert tip: When coming up make sure you don’t go beyond the point where your back is straight. Try to keep as smooth a motion without any jerks whatsoever and don’t swing your back.
T-bar row
The T-bar is a machine that’s present in most gyms. It usually has two platforms for your legs and a long bar with two small handles. It will be easy to spot.
How to do it: Keep your feet firmly on the ground and using a narrow grip, hold the bar slightly off the ground while keeping your back straight and knees bent. Lift the bar towards your body with your back while squeezing the shoulder blades together. Lift the bar until it almost touches your lower chest and repeat the exercise.
Muscles targeted: Middle back, biceps and shoulders
Expert tip: Make sure your back is not arched while doing this exercise. Try and stay in the bent knees position throughout the exercise and don’t move your lower body.
One arm dumbbell rows
This exercise is usually done on a bench with one knee and arm on the bench and the other foot on the floor. This is an alternative exercise and targets only one side of the back and you’ve to repeat for both sides.
How to do it: Say you start with your right arm. Keep your left knee and left hand on the bar and the right on the ground. Keep your face straight and back arched. Pull your shoulder blade back while keeping your arm straight and pull the dumbbell as far up as possible and then slowly lower the dumbbell. After you’ve done the desired numbers of reps, switch sides.
Muscles targeted: Middle back/lats, traps and biceps
Expert tip: Always look straight while performing this exercise as this will help keep the back straight. Keep the upper half of your body completely fixed while doing this and don’t let your shoulder drop. Make sure you’re pulling using your back muscles and not your forearm.
 The aforementioned exercises are in no way an exhaustive list of back exercises but they should be enough to get you started and build a back that’ll be strong enough to stabilise your spine, give you a better posture and not feel embarrassed if you need to take your shirt off!