What am I doing wrong?

[(Cock-Diesel)]

Question for you guys. Every time I work my back at the gym I feel like I'm using my biceps more than anything. I get a crazy pump in my bis and don't feel much of anything in my back. Is this normal or am I all messed up?

[Dpyle]

Question for you guys. Every time I work my back at the gym I feel like I'm using my biceps more than anything. I get a crazy pump in my bis and don't feel much of anything in my back. Is this normal or am I all messed up?

Drop the weight back a bit, slow your reps down, and concentrate on using your back ( for rowing movements imagine trying to pinch a card between your shoulder blades)

[>Good Luck<]

Drop the weight back a bit, slow your reps down, and concentrate on using your back ( for rowing movements imagine trying to pinch a card between your shoulder blades)

I agree with dpyle, you need to lower the weight and get that mind to muscle connection going. A 5 set pyramid is a good way to get mind to muscle and still get a set in of heavy for the ego or whatever. I don't like not lifting heavy but i rather have results that I can see and feel than just be able to say I lifted X amount of weight. Also posture is really important. Chest out and shoulders back works best for me. And then I get to play with elbow position such as high an wide for rhomboids and rear delts, low and inside for Lats, reverse grip and so on... Marcus also got me using a different bar for pulldowns where palms face ribs and it's pretty painful... In a good way

[Times Roman]

I've been struggling with this a bit too. as Dpyle said, forget about heavy weights ffor now and focus on form. Using light weights, pulling with your shoulder blades, to the point where you are almost pinching them together in the back, then hold, then slowly release. try doing this in slow motion. if you do this correctly, within a few reps, your muscles will begin to burn. this is a clue you are on the right track.

Good luck!
---Roman

[Times Roman]

go to youtube and search seated cable rows.

only pay attention to those where the coach is keeping his back stationary, with good posture, and pinching shoulder blades together in the back

[(Cock-Diesel)]

Thanks a lot everyone I appreciate all the advice. I just got done with back today but I'm thinking about hittin it again tomorrow bc I'm pretty disappointed with my workout. I'm definitely going to check out that YouTube video and drop the weight a little bit. Thanks again

[riotz0r]

Mind muscle connection is exactly right... It takes time to build and is harder then most people think... I would really concentrate on squeezing the area of the back you are trying to work at the peak of the muscle contraction, this usually helps with the lighter weight...

[(Cock-Diesel)]

Forgot to update you guys yesterday. Just in case you were wondering, I took all your advice and had an awesome back workout. I was a little disappointed to find out how weak my back truly is when actually using good form but it's a work in progress I suppose. Thanks again for all the helpful tips.

[MickeyKnox]

Question for you guys. Every time I work my back at the gym I feel like I'm using my biceps more than anything. I get a crazy pump in my bis and don't feel much of anything in my back. Is this normal or am I all messed up?

The best advice i ever heard for this was to pull with your elbows. Sounds weird huh? Try it.

Concentrate on pulling with your elbows instead of your hands. Your focus should be solely on your elbows. You'll see what i mean next time your at the seated wide grip pull down.

Good luck.

[(Cock-Diesel)]

The best advice i ever heard for this was to pull with your elbows. Sounds weird huh? Try it.

Concentrate on pulling with your elbows instead of your hands. Your focus should be solely on your elbows. You'll see what i mean next time your at the seated wide grip pull down.

Good luck.

Definitely gonna try this one out next time. Sounds pretty legit. Appreciate it.

[ghettoboyd]

The best advice i ever heard for this was to pull with your elbows. Sounds weird huh? Try it.

Concentrate on pulling with your elbows instead of your hands. Your focus should be solely on your elbows. You'll see what i mean next time your at the seated wide grip pull down.

Good luck.

that's my method/theory too, im not shure where I read it but ever since then ive been able to realy feel my back working and have made improvements...

[tigerspawn]

Add in an isolation exercise for high reps before you do your compound movements and you will have a much easier time feeling your back work during those compound movements. When training back always pull from your elbows and hold contraction. The most important thing to do on every rep of every set of every back workout is to squeeze it. Before I begin the exercise I squeeze my back and pretend I’m trying to crush a walnut between my back muscles than perform the exercise while holding that contraction. The most important part of training is to only use a weight that you can actually handle. Lift the weight and really feel your back on each rep it'll help your back training tremendously.