The back is a very large muscle party. In order to develop it well, you need not only heavy but above all thought-out training. There are many things that can block the development of the back muscles. Below we will focus on 5 errors that you will definitely want to eliminate from your back training.

  1. Never think of your back as a single muscle

The back consists of very many muscles. Although the exercises on the back muscles involve the widest muscle the most, it is not allowed to omit the others. Back training should also focus on the lower and middle parts of the trapezius muscles, parallelogram muscles, the posterior parts of the shoulder muscles, the infraspinatory muscles, the round muscles and the lumbar muscles. While many of these muscles work simultaneously while performing specific exercises, you can focus more on selected areas by adjusting the right grip. Back training resembles chest training – you have to exercise at different angles and in many variants to fully overtrain all muscles.

  1. Never do exercises on the lumbar spine at the beginning of back training

In many exercises with free weights, such as rowing, in which very heavy loads are pulled, it is very important to maintain the natural curvature of the spine. This will avoid rounding the lower back during movement. The rounded spine makes you susceptible to injuries that can exclude you from your workout. The muscles that protect the lumbar spine, called the dorsal extensors (sometimes referred to simply as the lower back muscles), must be strong to cope with such exercises as rowing a barbell in a fall or a deadlift. Lower back muscles work isometrically in a position that keeps the disks safe, so it’s better to train them at the end so that they are not too tired during the previous exercises. Leave exercises like “good morning” or lifting the torso on the Roman bench at the end of back training.

  1. Never disturb the natural curvature of the spine during rowing

To maintain a healthy spine, it is important to keep your back in a neutral position. This means that it must be aligned with the torso, with a slight curvature in the lumbar region. For beginners, it is often a difficult position to master. Here’s a tip – stand sideways to the mirror and practice your position without additional load until you do it right. During exercise, keep your back in a safe, natural position and do not try to extend the lower part of the range of movement, risking rounding of the back.


Here you can read: 7 best back exercises using rope lifts


  1. Never give up the range of movements for the sake of the burden

Pull your hand straight ahead, bend it in the elbow and pull it back as far as you can over the surface of the body. This is the full range of motion and the paddling exercise looks like this. The point is that when you use too much weight, the range of movement is usually reduced at both ends, especially during contraction. Although you never think about it during exercise, many people do this error using too much weight.

  1. Do not lean too much forward / backward

Small scams are common in almost every exercise. However, when exercising on the back you need to take special care due to the effect they can have on the spine. Cheating in a movement such as rowing moves momentum by engaging the lumbar muscles of the spine, thereby reducing the tension of target muscles. Limit excessive tilting forward and backward while paddling a barbell, pulling off the pole or rowing on the lift. Ideally, if the torso is about 10 degrees. The greater angle of inclination will already involve the lower back muscles.


You can also read: Back muscles – compedium

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