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Seven Back Training Common Mistakes




Building a massive back is the dream of each bodybuilder. Getting a V-shaped body mostly depends on how good are back muscles worked. It is believed that the more you work out back muscles, faster you will get its size increased. Regardless of your big efforts to pack on back muscle, there are many details that could make your all work inefficient.

Namely about these factors, we will talk in this post, trying to point out the most common error that keeps you far from that huge back you have dreamed of.

I. Performing back Exercises Using Short Amplitude

 Performing back Exercises Using Short Amplitude

First of all, is about choosing the right exercise amplitude. When it comes to training back muscle, all exercises have to be done on maximum amplitude. Short amplitude exercises are not suitable for back training. Only full expansion and limited reduction of working muscles will increase muscle mass.

The general rule for building back muscle is these categories of exercises have to be performed in a smoothly way, with no jerks and jolts. The more you will follow this rule, the better results in muscle growth would be seen in just a few months of work.

If your goal is to train back muscle then avoid lifting the weights using biceps muscle instead of back muscle.  During these exercises hands have to be used as a tool to pull up the weights, but all this time the muscles who work hard is back one. The main secret here is to provide maximum mobility in the shoulder part for muscle growth.

For this, when lowering the weight push your shoulders forward, rounding a little bit your back. On the way back to the initial position try to push your shoulders back as much as possible, while arching your chest forward. This technique is especially used during curls exercises.

II. Wrong Order of Exercises: Deadlift before bar lifting in the Slope

Training with too Big Weights:

There are many bodybuilders who aim to work back muscle but repeat the same mistake at every workout. It is about the exercise order. And not any kind of exercises, but namely deadlifts and bar lifting in the slope. Keep in mind that for a better work of your back muscles, deadlifts have to be performed after bar lifting in the slope, and not before it.

This is because deadlifts put a big load on the lower back. In addition, it requires huge energy, and you need for other exercises that followed it. That’s why performing bar lifting in the slope properly and with weights after deadlifts are quite difficult. So, the right order is bar lifting in the slope, after which come deadlifts. Since this can be the final exercise in your workout, it will be even very good if you give all the energy you have for it.

Must Read: How to Find the Best Deadlift Grip For You?

Once we mentioned about bar lifting in the slope, have to be pointed out a very important detail. Keeping the back parallel to the floor is a quite difficult position. More than this, waist is too overloaded during this exercise. If you find this as being true for you, then you can make a change. Namely,  slope your back to an angle of about 70 degrees relative to the floor.

Such a change will make your bar lifting in the slope exercise more enjoyable and with keep you free of any injury.

III. Avoidance of Setting which Group of Back Muscles is Trained

III. Avoidance of Setting which Group of Back Muscles is Trained

It is very important to determine which group of back muscles you would like to train. Because if you intend to work the back area located between the shoulder blades, then you have to lift the bar to the chest, using a wide grip. If your main goal is to work bottom lat muscles than it would be enough to lift the bar to the level of the stomach, using a medium grip.

For better results at the top of the movement try to put some extra effort to contract the latissimus dorsi. Apply this for dumbbell in the slope exercises too. Putting the load on the bottom widest will give traction weights to the hip joint.

Block thrust exercises are great for building back muscles. But you can definitely improve the result you get using this machine by following a very important trick. It is about the upper block thrust with a narrow grip. Instead of pulling the bar down to the neck, do it toward the lower part of the chest.

Such an exercise will give better results than the previous form. Overhead block thrust does not develop wide back. The accent falls on middle and bottom. While upper thrust block to the chest narrow develops the width and thickness of the upper parts of the lat muscles.

Must Read: Build Back Muscle Fast: Top 4 Exercises To Do

IV. Underestimation of Pull-ups for Building Back Muscle

Pull Ups

Never underestimate the importance of pull-ups for building back muscles. This kind of exercise pushes to the side blades and thereby increase the width of the torso. This leads to muscle growth. Pull-ups put more stress than upper block thrust. However through the last one's exercises are easier to keep control of the exercises.

Must Read: Pull-Ups Exercises

V. Avoidance of Dumbbell Pullovers as Being Ineffective for Back Muscle Grow

V. Avoidance of Dumbbell Pullovers as Being Ineffective for Back Muscle Grow

Dumbbell pullovers do not make your muscle growth. This is true. But they greatly accented loaded toothed muscle, which, as a kind of link between the muscles of the chest and back, visually increase the width of your torso.
That’s why make them a part of your workout.

Wide/narrow bar grip: not knowing which muscle is a target in case of each one.

Bar grip plays a big role. Depending on the grip you will perform upper block thrust exercises the load falls on one or another group of the back muscle. Wide grip put the load on the inside of the back, while narrow on the outside.

If you feel that your grip strength is not enough, use a special strap. Also, using the straps put off the work of hands, while back muscles fully work.

VI. Rounding the Shoulders while Performing Shrugs

Rounding the Shoulders while Performing Shrugs

We have discussed in a particular post about the benefits of shoulder shrugs. They are great for increasing trapezius muscle size. But, just remember that all motions consist of moving shoulders straight up and down with dumbbells in hands. Do not rotate shoulders! Aside from causing your serious injuries, such a movement make your thigh works instead of the trapezius. This means that no back muscle mass increase would be registered.

VII. Bending the Back During Lifting Exercises

Bending the Back During Lifting Exercises

For all kind of lifting is very important to keep your back straight. If you bend it, your back muscles will work in a weak, unnatural mode. Moreover, this can be a source of serious injuries.

Must  Read: Top 5 Mistakes That Lead to Injuries

As you see, building back muscle can be done easily and faster if you are aware of all these common mistakes. Performing back exercises in a proper way ensure you not only muscle gains but also keep you safe while training. Write them down and stick to them every time you work your back muscle.

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