back training problem....

crazy_enough · 12-14-2004, 08:27 AM

ok, what am I doing wrong...

Ive tried every version of the bent over row(facing an incline bench, simply standing, barbell, dumbells etc...) I never feel the stretch in my back and that darn back never feels the soreness of a good w/o....(and it shows!!!!)

I feel it in my shoulders and arms instead, even if I try to squeeze my shoulder blades together....

Any ideas what I could do to correct this or even replace this with another exercise...

THANX!

bracewater · 12-14-2004, 10:00 AM

post up your back routine so some people can analyze it and give you feed back on your workout. Also, what other types of machines or equipment do you have at your disposal? Maybe you can target your lats with other movements

shutupntra1n · 12-14-2004, 10:05 AM

I loooooooooove the bent over rows. I have always used an EZ bar. I keep my feet just about shoulder width apart, knees bent a little so that my stance is balanced. I use a mirror in front of me and to the side so I can watch my form. My back is just above parallel to the floor. 15-20 degrees off the parallel side. When I pull I use a closer grip and raise the EZ bar right below my chest (top of abdominals). I like a slower pull so everything is controlled. If you keep your back in place, don't move your back up and keep form good you will feel these like all hell.

Flex · 12-14-2004, 10:10 AM

The reason you don't feel it in your back is cuz you're not pulling with your back, you're pulling with your arms.

To work the back, you gotta make sure you are pulling with your back, by rolling the shoulders forward and squeezing your shoulder blades back.

shutupntra1n · 12-14-2004, 10:13 AM

Quote:

Originally Posted by Flex

The reason you don't feel it in your back is cuz you're not pulling with your back, you're pulling with your arms.

To work the back, you gotta make sure you are pulling with your back, by rolling the shoulders forward and squeezing your shoulder blades back.

Yeah I should've mentioned that. That's when I feel it the most. When the shoulder blades tighten. I also feel a good tension on the lower back as well from stabalizing the form

**Jodi** · 12-14-2004, 10:28 AM

Try laying face down on a flat bench. Get a cambered bar, load it and try it that way. It's alot harder to use your shoulders and arms when you are lying face down. This will give you a way to correct your form so can feel how to use your back during the lift instead.

redspy · 12-14-2004, 10:45 AM

Quote:

Originally Posted by Flex

The reason you don't feel it in your back is cuz you're not pulling with your back, you're pulling with your arms.

To work the back, you gotta make sure you are pulling with your back, by rolling the shoulders forward and squeezing your shoulder blades back.

To add to Flex's advice when do any back exercises, whether it's rows or pullsdowns, think of your hands as hooks which hold the bar. Mentally focus on pulling the weight with your lats and traps, not your arms. When I do back exercises I almost forget my arms are involved. It will take some practice but you'll soon be having great back pumps.

JerseyDevil · 12-16-2004, 04:29 AM

Also try one arm DB rows.

BigDyl · 12-16-2004, 06:48 AM

Yeah, I never feel them either. I pull with my lats, but I never get sore, and the mind muscle connection isnt there...

crazy_enough · 12-16-2004, 06:55 AM

Quote:

Originally Posted by shutupntra1n

I loooooooooove the bent over rows. I have always used an EZ bar. I keep my feet just about shoulder width apart, knees bent a little so that my stance is balanced. I use a mirror in front of me and to the side so I can watch my form. My back is just above parallel to the floor. 15-20 degrees off the parallel side. When I pull I use a closer grip and raise the EZ bar right below my chest (top of abdominals). I like a slower pull so everything is controlled. If you keep your back in place, don't move your back up and keep form good you will feel these like all hell.

OMG!!!!! I had tried lying face down on da bench, with db's, one armed etc but never thought of using my ez bar....Not sure why, but I just did a "sample" set with the EZ and DAMN, this worxxxxxx! I am one happy camper now!! Thanx everybody for your advice...Im now using the proper "tool" for me, I just need to learn the proper focus...

ChrisROCK · 12-16-2004, 07:46 AM

Quote:

Originally Posted by redspy

To add to Flex's advice when do any back exercises, whether it's rows or pullsdowns, think of your hands as hooks which hold the bar. Mentally focus on pulling the weight with your lats and traps, not your arms. When I do back exercises I almost forget my arms are involved. It will take some practice but you'll soon be having great back pumps.

A long time ago, i made a break through with my back training when I read an article that said something similar to this. It said when training back, try to take your hands OUT of the equation. Close your eyes....visualize that you are pulling the weight from your ELBOWS. This helps to focus on the back muscles contracting.

You've GOTTA make that mind/muscle connection....especially with back, for the training to be effective. Hope it helps!

12-14-2004, 08:27 AM	#1
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: hauling dem weights Posts: 2,459 Photos: 18	back training problem.... ok, what am I doing wrong... Ive tried every version of the bent over row(facing an incline bench, simply standing, barbell, dumbells etc...) I never feel the stretch in my back and that darn back never feels the soreness of a good w/o....(and it shows!!!!) I feel it in my shoulders and arms instead, even if I try to squeeze my shoulder blades together.... Any ideas what I could do to correct this or even replace this with another exercise... THANX!
	Life is what you make of it, not what it makes you...TAKE CHARGE! http://www.boners.com/content/791433.1.jpg

12-14-2004, 10:00 AM	#2
bracewater Registered User Join Date: Nov 2004 Location: VA Posts: 137	post up your back routine so some people can analyze it and give you feed back on your workout. Also, what other types of machines or equipment do you have at your disposal? Maybe you can target your lats with other movements
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12-14-2004, 10:10 AM	#4
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	The reason you don't feel it in your back is cuz you're not pulling with your back, you're pulling with your arms. To work the back, you gotta make sure you are pulling with your back, by rolling the shoulders forward and squeezing your shoulder blades back.
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

12-14-2004, 10:28 AM	#6
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Try laying face down on a flat bench. Get a cambered bar, load it and try it that way. It's alot harder to use your shoulders and arms when you are lying face down. This will give you a way to correct your form so can feel how to use your back during the lift instead.
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12-14-2004, 10:05 AM	#3
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	I loooooooooove the bent over rows. I have always used an EZ bar. I keep my feet just about shoulder width apart, knees bent a little so that my stance is balanced. I use a mirror in front of me and to the side so I can watch my form. My back is just above parallel to the floor. 15-20 degrees off the parallel side. When I pull I use a closer grip and raise the EZ bar right below my chest (top of abdominals). I like a slower pull so everything is controlled. If you keep your back in place, don't move your back up and keep form good you will feel these like all hell.

12-16-2004, 04:29 AM	#8
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Also try one arm DB rows.

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