Top 5 errors when working the back, how to correct them?
It’s complicated. The back is one of the most complex parts of the body, combines joints and a phalanx of large and small muscles, extending from the buttocks to the neck. So no wonder 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 bugs and we will give you simple solutions to work properly your routine.
#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 with your hands the area you want to stimulate; low for lower dorsals, high for upper dorsals, and so on. But it’s not so simple to hit the target.
To work the lateral dorsals a good exercise is the pulldown or dominated with a grip more extensive than the width of the shoulders.
The key to reducing dorsal work is to hold elbows close to the body and pull them back as far as possible.
To exercise the center of the back, especially the upper back muscles such as the rhomboids and lower trapezes, it is necessary to achieve a good grip and pull tightly on the chest. Using a multipower or a cable while sitting, instead of a bar, can facilitate balance when we face the chest.
#2 Neglect the lower back
One of the areas we have not previously cited are spinal erectors. The most common disadvantage in this area is not that we do not work optimally but rather in not trying. It is true that the lumbar zone is stimulated along practically any exercise of foot, but to increase to the maximum the size and the force it is necessary to make concrete and isolated exercises.
You’ve dead weight at least every time you train your back. Working with dead weight exercises spinal erectors as well as many other muscles.
Do four-six series of centered exercises to work the lumbar part at the end of each routine. Back extensions, deceased weight with strong legs (note: these are different from deceased Romanian weight, involving less flexion and extension of the spine, and more hip flexion and extension focusing on the quadriceps and buttocks).
Another exercise is back crunch, it’s a short movement. Instead of folding at the waist/hips, contract the abdominal muscles and bend your torso face down and then up again by contracting the erectors.
#3 Attention to the grip we use
The cliché is 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 uniquely true for superior work, where multiple secondary muscles and muscle groups (hands, forearms, biceps, upper deltoids) work in conjunction with your dorsals and other upper muscles.
Typically, the hands are the weak link in this chain, and if the grip is not ideal, first of all, it won’t be able to push the back to the limit, no matter how strong all the other links are.
An overlapping grip means more biceps and you can put yourself in a stronger situation, which allows you to use more weight.
Whether or not you use an overlapping grip, always and in all circumstances use wrist/training straps for any exercise. In the research conducted by the Weider Research Team, professional bodybuilders who used the straps throughout a regular top training were able to fill more sets of each exercise compared to when they did exactly the same with bare hands.
4 Excessive dependence on machines
The top is complex and the elbows can move in many ways when pulling backwards, so modern gyms offer multiple unique rowing machines: high rowing, seated rowing, unilateral rowing, pulldown combinations, etc. This has encouraged many bodybuilders to abandon dumbbells and horizontal bars and rely primarily on levers, pulleys and cables in their place.
Machines can be more comfortable plus a freer range of motion is usually superior for muscle stimulation.
As we previously mentioned, do at least one kind of exercise with free weight.
On site or apart from the pulldown, do dominated whenever we exercise the back. If you’re not strong enough to do eight repetitions, lighten your anatomical weight, either by having a partner lift your feet tenuously or by lightly 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 tend to carry and also push too much with their biceps and / or upper deltoids, consequently 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 perform and have a good feeling when we do pulldowns and other higher elevators.
Work with the concrete weight, never let the weight dominate you. Use the weight you can comfortably handle by doing eight-twelve repetitions.
Pull with your elbows, carrying them face back and / or face down as much as possible.
If your biceps do too much of the work, use only one grip over it.
Focus on the specific area of the back. Don’t be influenced by weight.
To isolate the dorsals, include some exercise that does not involve movement in the elbows as the pulldown of straight arm.
Destine a specific area throughout each exercise for the back.
At the end of each superior training, do the insulation work for the spinal erectors.
Use training straps to secure the grip.
Include free weight in each and every superior training.
Use dorsal isolation exercises, such as straight arm pulldown.