Let's be honest: you know more about strength training than a Jeopardy! contender knows about Shakespeare. However, despite your extensive fitness knowledge, you may not realize that some of your favorite back routines are doing more harm than good, robbing you of benefits and potentially putting you in danger.
The good news is that we are here to assist you. Read on to learn more about the common blunders made by four popular back-building exercises, as well as how to avoid them, and then do our back-building routine.
After you've become familiar with these back-building no-nos, you'll be ready to take on this difficult but effective back program.
Try it twice a week on nonconsecutive days for less than a month and you'll be turning heads.
Exercise Sets Reps Rest Between Sets
Barbell Bent-Over Row 3 10–12 60 seconds
Wide-Grip Pulldown 3 10–12 60 seconds
Seated Cable Row 3 8–10 60–90 seconds
One-Arm Dumbbell Row 3 10–12 60 seconds
Bent-Over Row with a Barbell:
Problem: When picking up the bar from the ground, many people round their backs, reach with their arms, and rotate their scapulae forward. As they row, they remain in this position.
Solution: Instead of starting on the floor, place the bar on a rack. Then, with your back straight, knees bent, hips low, and chest high, get into a'shortstop' posture.
How to do it:
* Take a shoulder-width overhand hold on a barbell and stand with your feet hip-width apart.
* Bend forward, keeping your back straight, until your body is at a 45-degree angle to the floor.
* Tighten your abs and draw your shoulder blades together.
* By pulling your elbows up and back while maintaining your arms close to your sides and avoiding the use of momentum, pull the bar smoothly.
* At the height of the contraction, pause for one count, then slowly return to the beginning position.
Pulldown with a Wide Grip:
Problem: Using too much weight causes you to lift with your entire body rather than just your back muscles. Excess weight also causes you to round your shoulders and press your elbows back, forcing you to round your shoulders and push your elbows back.
Solution: Reduce the weight, press your shoulder blades together, and direct the bar toward your collarbone rather than your thighs. Always keep your elbows beneath the bar, not forward or backward.
How to do it:
* Hold the bar with an overhand grip that is broader than shoulder width and secure your thighs under the pads.
* Retract your shoulder blades and slightly elevate your chest.
* Pull the bar toward your chest smoothly, keeping your elbows down and your chest raised.
* Reverse to the start when the bar is almost touching your collarbone.
Rowing Cables While Seated:
Problem: Maintaining balance when rowing necessitates a strong core. If your abdominals aren't strong enough or you're lifting too much weight, you'll have to rely on momentum, which can lead to spinal strain or injury.
Solution: Imagine someone pressing their knee into the center of your back, causing you to sit up straight; then, as you bring the handle inside, engage your core and lift your chest. Reduce the weight as well as the reps.
How to do it:
* Take a neutral hold (palms facing each other) on a V-handle while sitting on a rowing machine.
* Draw your shoulder blades back and elevate your chest as you sit tall with your legs slightly bent.
* Draw the handle toward your abdomen, elbows driving back and arms tight to your sides, keeping your chest firm and shoulders back.
* After a little pause, steadily reverse the direction of travel.
Dumbbell Row with One Arm:
Problem: That awkward lean you adopt when hoisting a too-heavy dumbbell isn't just unattractive; it's also potentially deadly. Twisting can cause your traps to be used more than your lats, putting your lower back and spine at risk. And there's also the issue of speed. You'll also be using momentum, which reduces the move's effectiveness.
Solution: Use a lighter weight and perform the exercise in front of a mirror to ensure proper form. Also, before you perform the row, think of tucking your shoulder blades into your back pocket and bringing them down and back. This aligns them properly and activates more back muscles.
How to do it:
* On a flat bench, place one hand and one knee.
* With your other hand, hold a dumbbell with your arm straight and palm facing in.
* Draw your shoulder blades together closer your spine to flatten your back.
* Lift the weight toward the side of your rib cage by driving your elbow upward and maintaining your arm close to your body. Your shoulders should be square at the top.
* Slowly decrease after a one-count pause.