The 3 WORST Mistakes When Training Back (AVOID THESE)

Summary

This video focuses on building a bigger, stronger back by avoiding common mistakes in training. It highlights key muscle groups like the lats, traps, and rear delts, explaining how different exercises target each. The host warns against redundant training, where multiple exercises target the same area unnecessarily. They emphasize proper form, focusing on elbow and shoulder movements to maximize muscle activation, and advise avoiding unstable exercises. The video promotes a balanced back workout with diverse exercises while minimizing effort wasted on inefficient techniques.

Takeaways

• 💪 Focus on avoiding the three major mistakes in back training to maximize muscle growth.
• 📚 Understand the different back muscles: lats, traps, rhomboids, and rear delts, and their specific exercises.
• 🎯 Redundant training can hinder growth—avoid doing multiple exercises that target the same muscle in the same way.
• 🏋️ The upper lats are targeted through exercises where your elbows are tucked to the side (e.g., rows and pull-downs).
• 📐 The lower lats are emphasized by wide grip vertical pulling exercises (e.g., wide grip pull-downs).
• 🔄 Midback muscles are targeted with horizontal pulling exercises that focus on scapular retraction (e.g., wide grip rows).
• 🔥 Rear delts are trained with horizontal pulling exercises that minimize scapular movement (e.g., chest-supported rows).
• 🚫 Avoid pulling with too much elbow flexion during compound exercises like rows and pull-downs to prevent overworking your biceps.
• 🔧 Prioritize stable exercises (e.g., chest-supported rows) over unstable ones (e.g., bent-over rows) to ensure better back engagement.
• 📏 Avoid close grip attachments narrower than shoulder width, as they can lead to excessive elbow flexion and reduce back activation.

Q & A

What are the main muscles involved in back training?

The main muscles involved in back training are the lats, traps, rhomboids (mid-back), and rear delts.

How do the lats primarily get trained?

The lats are primarily trained through vertical pulling exercises and horizontal pulling exercises where the arms are tucked close to the sides.

What mistake is commonly made regarding back training exercises?

A common mistake in back training is redundant training, where too many exercises target the same muscle group in a similar way, leading to excessive volume and inefficient workouts.

Can you give an example of redundant training?

An example of redundant training is doing three different incline bench press variations (barbell, dumbbell, and Hammer Strength) in one workout, which all target the upper chest.

How can you avoid redundancy in back workouts?

To avoid redundancy, you should select exercises that target different areas of the back (upper lats, lower lats, mid-back, rear delts) rather than repeating exercises that emphasize the same muscle group in a similar way.

What is the best way to target the upper lats?

The upper lats are best targeted by pulling with your elbows tucked to the sides of your body, using exercises like close-grip pull-downs and lat pullovers.

Which exercises should be used to emphasize the mid-back muscles?

Exercises that emphasize the mid-back include horizontal pulling exercises with flared elbows and scapular retraction, like wide-grip T-bar rows and reverse pec deck flies.

Why might someone feel their arms working more than their back during back exercises?

This may happen if too much elbow flexion is used, especially with close-grip attachments, which can lead to biceps and forearms taking over rather than the back muscles.

What is a key consideration for mid-back focused exercises?

For mid-back exercises, you should focus on scapular retraction and protraction, ensuring your shoulder blades come together on the concentric and spread apart on the eccentric.

What is a stable alternative to bent-over rows for back training?

A stable alternative is the chest-supported T-bar row, which reduces strain on the lower back and allows you to focus more on your back muscles.