Thread: Problem with back exercise

both have a wide over hand grip.

dont pull with your biceps. Make it so your back is doing the pulling. For rows make it so your back sort of touches at the end of the motion. It folds up and touches itself.

With rows, begin the rep by shrugging your shoulder blades together. Not as a strict movement, but at least think of the beginning of the rep like this. This is how you pull with the back muscles. Elbows should finish up high with the shoulder blades pulled back and in.

don't wrap your thumb around the bar, keep it on the same side as your other fingers, i forgot what this was called.

Originally Posted by nmuriqi

don't wrap your thumb around the bar, keep it on the same side as your other fingers, i forgot what this was called.

yeah good too. I think it's called 'thumbless grip'?

false grip

One thing i was always taught and have practiced when working the back, especially with pulldowns and rows, is to envision that you're pulling from your elbows. Kind of pretend that your hands aren't connected to the bar, and that all the pull is coming from there. Helps me....although not with my lats..

I had the same problem and fixed it by doing three things:

1. Drop the weight by 10%
2. Make a conscious effort to pull with the back muscles and not the arms.
3. Squeeze at the top of the exercise.

Now, it feels like a combination sunburn and violent beating.

I used to have that problem too...Couldnt make "the connection"...Mental focus and lighter loads was the answer for me...I also switched my grip (to under hand)on all rowing movements, always ensuring that my elbows stay "tucked in".

My back is so sore this morning, Im having a hard time sitting at my pc...I think Im doing things right!

Originally Posted by crazy_enough

Mental focus and lighter loads was the answer for me

Yup, heavy weight is over rated.

I found that if you use wrist straps and a false grip it minimizes the Bicep recruitment. Also think of your hands as a hook, and pull with your lats. Hope this helps.

Originally Posted by ChrisROCK

is to envision that you're pulling from your elbows.

for sure.