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It's complicated. The back is one of the most complex parts of the body, combining joints and a phalanx of large and small muscles, extending from the buttocks to the neck. So it's no wonder that it's one of the most difficult parts of the body to work with, a lot of things can go wrong. In the article we examine the most common failures and we will give you simple solutions to work your routine properly.

1 Losing the target

Because the back is such a large and complicated set of muscles, there is a lot of confusion about how best to train different areas. Many people think that you only have to pull the area you want to stimulate with your hands on your head; low for lower bibs, high for upper bibs, and so on. But it is not so simple to hit the target.

To work the side bibs a good exercise is the pulldown or well mastered with a grip more extensive than the width of the shoulders.

The key to reducing the work of the bibs is to hold the elbows close to the body and pull them back as far as possible.

To exercise the centre of the back, particularly the upper back muscles such as the rhomboids and the lower trapezius, you need to detail a good grip and pull the chest tightly. Using a multipower or cable while sitting, instead of a bar, can facilitate the balance when we face the chest.

2 Neglecting the lower back

One of the areas that we have not previously cited is spinal erectors. The most common disadvantage in this area is not that we don't work optimally but rather that we don't try to achieve it. It is true that the lumbar zone is stimulated throughout practically any exercise of foot, but to increase to the maximum the size and the force it is necessary to do concrete and remote exercises.

You've been dead weight at least every time you've trained your back. Working with dead weight exercises the spinal erectors as well as many other muscles.

Do four-six series of focused exercises to work the lumbar part at the end of each routine. Back extensions, dead weight with strong legs (note: these are different from dead weight Romanian, involving less flexion and extension of the spine, and more hip flexion and extension of the quadriceps and buttocks centering).

Another exercise is the back crunch, it is a short movement. Instead of folding at the waist/hips, contract the abdominal muscles and bend your torso face down and then go up again by contracting the erectors.

3 Attention to the grip we use

It is well known that a chain is as strong as its weakest link. This applies to each and every one of the bodybuilding exercises, but it is especially true for superior work, where multiple secondary muscles and muscle sets (hands, forearms, biceps, upper deltoids) work together with your dorsal and other superior muscles.

Typically, the hands are the weak link in this chain, and if the grip is not ideal, first of all, it will not be able to encourage the back to the limit, no matter how strong all the other links are.

An overlapping grip involves the biceps more and can put you in a stronger position, allowing you to use more weight.

Whether or not you use an overlay or not, always and at all times use the wrist straps/training straps for any exercise. In the research conducted by the Weider Research Group, professional bodybuilders who used the straps throughout a regular superior training session were able to fill more series of each exercise than when they did exactly the same exercise with bare hands.

4 Excessive dependence on machines

The upper part is complex and the elbows can move in many ways when pulling back, so the most modern gyms offer multiple unique rowing machines: high rowing, seated rowing, unilateral rowing, rowing/pulling combinations, etc. This has encouraged many bodybuilders to abandon dumbbells and horizontal bars and rely heavily on levers, pulleys and cables in their place.

Machines can be more comfortable but a freer range of motion is generally superior for muscle stimulation.

As previously mentioned, do at least one type of exercise with free weight.

On site or apart from the pulldown, do pull-ups every time you exercise your back. If you are not strong enough to do eight repetitions, lighten the anatomical weight, either by having a partner lift your feet slightly or by subtly supporting your feet on a bench under the bar.

5 Overuse of secondary muscles

Bodybuilders who have trouble isolating the muscles of the broad dorsal muscle tend to carry and also push too much with their biceps and / or upper deltoids, so they never fully extend or contract their lats. As you can't see the work we do on our back while training, it is uniquely vital to master the movement to be done and have a good feeling when doing pulldowns and other overhead elevators.

Work with the concrete weight, never let the weight dominate you. Use the weight you can comfortably handle by making eight-twelve repetitions.

Pull the elbows back and / or face down as far as possible.

If your biceps do a lot of work, use just one grip on top.

Focus on the specific area of the back. Don't be influenced by weight.

To isolate the bibs, include some exercise that does not involve movement in the elbows such as straight arm pulldowns.

Lessons learned

Allocate a specific area throughout each exercise for the back.

At the end of each superior training, do the work of isolation for the spinal erectors.

Use training straps to secure the grip.

Include free weight in any and all superior training.

Use the isolation exercises of the bibs as a straight arm pulldown.

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