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I am back in the gym training after nearly 6 months off for various reasons. Training is going well except for 1 body part. I can feel all other parts well except for the back.
lower the weight and start all movements by retracting the shoulder blades at the start. so literally your arms dont even move in the begining, just pinch your blades together then drive your elbows straight back or down. focus on the firing and then move the weight up as you go. if you dont feel that man, you are having some serious nerve firing issues going on
ok, let me see if i can bread it down from top to bottom. chest up, arched lower back. that's the opening. now pull your shoulders back like you are doing a prone shrug or chest stretch. then you literally pinch your shoulder blades together like you are trying to smash something in the middle of your back. that should pre contract your entire lat and mid back area. now you will pull your elbows straight back on a row or straight down on a pulldown. the begining of the movement only be small and not overly dramatic and the full contraction will occur when you drive your elbows
ok, let me see if i can bread it down from top to bottom. chest up, arched lower back. that's the opening. now pull your shoulders back like you are doing a prone shrug or chest stretch. then you literally pinch your shoulder blades together like you are trying to smash something in the middle of your back. that should pre contract your entire lat and mid back area. now you will pull your elbows straight back on a row or straight down on a pulldown. the begining of the movement only be small and not overly dramatic and the full contraction will occur when you drive your elbows
ok, let me see if i can bread it down from top to bottom. chest up, arched lower back. that's the opening. now pull your shoulders back like you are doing a prone shrug or chest stretch. then you literally pinch your shoulder blades together like you are trying to smash something in the middle of your back. that should pre contract your entire lat and mid back area. now you will pull your elbows straight back on a row or straight down on a pulldown. the begining of the movement only be small and not overly dramatic and the full contraction will occur when you drive your elbows
^^ This right here. Starting each set like that should ignite your back.
As far as exercises go, I'd say my favorite right now is barbell rows.
I agree with guns! Initiating the exercise correctly and getting the proper muscles firing will be the first and biggest step. You can also do dropsets or sets to failure. One thing you could try is what I call 12 12's. It's 12 sets of 12 with 12 seconds rest between sets without fully releasing the weight. This would be done at the beginning or as a finisher. Straight arm Pulldowns are a great exercise to do them with. You will be surprised at how light you have to go. It will light you up!!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
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Back is all about feel. Ya you have your heavy rows which might get a little English but honestly try to slow, squeeze and contract as much as possible. Even say on heavy bar rows take a couple sets to row and pause/squeeze each rep with lighter weight. Then do a couple heavy sets but in telling you it will make a huge difference to drop the ego and feel it!
My go to exercises for back have always been 1.Deadlifts 2. Pullups 3. Rows...Never been a big fan of the lat pulldown but sometimes I do them. Never behind the head though. I dont think thats a good move, but thats just my opinion. good luck
I think a good way to learn the proper feel/ technique thats already been discussed is to do assisted pull ups. Start out with lots of help and gradually increase the weight. Arms are just hooks and all the pull comes from your back. I do about 6 or 7 sets total.
I think a good way to learn the proper feel/ technique thats already been discussed is to do assisted pull ups. Start out with lots of help and gradually increase the weight. Arms are just hooks and all the pull comes from your back. I do about 6 or 7 sets total.
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