And during any sort of row, your arms should be fully extended straight out in front of you. That means during an exercise like pull-ups, you should come to a dead hang in the bottom position. In the case of most back exercises, you should be lowering the weight (or yourself in the case of pull-ups and chin-ups) until your elbows are fully extended. You’re not going all the way up, all the way down, or a little of both. Meaning, your range of motion sucks as a result of the weight being too damn heavy for you. If you’re trying to do any sort of row or pull-up/lat pull-down with more weight than you can actually handle, then I can guarantee that you are using some weird jerky looking motion that is forcing your biceps (and God knows what else) to do most of the work.Īnd if you don’t think you’re using a weird jerky motion to get the weight where it needs to go, then I bet the weight just isn’t actually going where it needs to go. Here’s one: it’s preventing you from using the target muscle group(s). Whatever the reason, it’s beyond stupid for a ton of reasons. You know, lift more than you can handle to impress your friends, the girl on the bench or machine next to you, or just make your own ego feel good. While I see it regularly from people of all genders, ages and body types, it’s usually more of a stupid guy thing. Walk into any typical gym in the world and you’ll ALWAYS see people doing various weight training exercises with a weight that is so obviously too heavy for them. Now let’s take a look at the solutions to these causes.
#Back pull lifing ecvercise how to#
You just don’t know how to properly “pull” with your back instead of your arms.The weight you’re using is too heavy for you.However, in my experience, the reason usually falls into one of the following categories: There’s a few different reasons why your biceps are doing more work than your back muscles during back exercises. Because when that happens, it means your back is going untrained to some degree, possibly even completely. The big problem however is when your biceps take over so much so that they end up doing most, if not ALL of the work. This is actually a good thing for your biceps, as a very large percentage of the muscle and strength they gain will come as a result of doing compound exercises like rows and pull-ups/pull-downs. And what that means is, it’s virtually impossible for anyone to do any type of back “pulling” exercise like a row or a pull-up without using their biceps.
It may seem a little strange at first to think that an exercise for one muscle group is being done by another muscle group altogether, but when you understand the mechanics of most back exercises, you can see why it’s extremely possible (and common).īack exercises are pulling exercises, meaning they involve a weight being pulled towards you in either a horizontal (think rows) or vertical (think pull-ups and lat pull-downs) movement plane.Īnd, the thing about pulling exercises is that the biceps will always be recruited secondarily to some degree.
I mean, do you actually feel the muscles in your back doing the work on every rep of every set of every back exercise you do?īut if not, then you are one of the many people with a very common problem: You use too much biceps and too little back during back exercises. When you do back exercises like barbell, dumbbell or machine rows, or pull-ups, chin-ups and lat pull-downs, are you actually using your back muscles?
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