Thread: back training problem....

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

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.

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.

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

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.

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.

Also try one arm DB rows.

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

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...