Introduction
On July 27, 2023, the question of what’s more tragic than hard – work was raised, especially when one practices the back with the wrong force forever. Also, the preference between pull – ups and hard pulls was inquired about. Here, we’ll focus on some back – training movements that are effective in recruiting back muscles and helping you find the right feeling for back training.
Latissimus Dorsi Pull – down
The latissimus dorsi pull – down seems straightforward. One is supposed to pull the handles up to the upper chest. However, for most people, when they sit down and their muscles are stretched, they immediately pull the handles down without any muscle control strength at that moment, thus failing to recruit the back muscles. When in the extended position, although it may seem like the latissimus dorsi is contracting well, excessive leaning back occurs, with the elbows retracting the handles, which results in more upper back muscles being recruited instead of the latissimus dorsi. This is due to skipping a crucial movement. After getting into the extended position, one needs to contract and press down on the scapulae, re – recruiting the back muscles and preventing the biceps from taking over. From extension to contraction, this small movement can significantly increase the recruitment of back muscles. Looking at oneself from the side during the movement, if the shoulder blades are not contracted, the elbows will pull down towards the back of the body, with the elbows in a straight line with the chin. When the shoulder blades are contracted, the elbows are in a straight line with the hips and the hands drop down to the chest.
Reverse Grip Latissimus Dorsi Pull – down
Contracting the scapulae is also essential in this movement to avoid it turning into a bicep curl. Unfortunately, without knowing how to contract the scapulae and position the shoulder during the pull – down, it will likely become a curl. When reaching the maximum extension position at the top of the movement, one should first contract the scapula and then pull down. If it’s difficult, it’s advisable to keep the weight light and focus on both movements, contracting and then pulling down in each repetition. Once mastered, the movements can be completed more smoothly. With practice, the mind – muscle connection and muscle control of the weight movement will be established, and the movement will no longer be a problem.
Pull – ups
When doing pull – ups, it’s generally easier to be in a stretched position as most people get stuck at the bottom of the movement. But when in the bottom position, one needs to learn to contract the shoulder blades first before pulling up. This way, one can truly use the back and keep the biceps from over – participating. Although the biceps will still be involved to some extent, without the contraction, the latissimus dorsi cannot be fully stimulated. The same principle applies to the reverse grip pull – up.
Seated Rowing (T – bar or Standard Barbell)
Any kind of rowing movement is an effective way to teach the body to contract. Once in the starting position, keep the shoulders neutral and the body forward for a good stretch, then contract the shoulder blades before pulling up with the back so that the hands touch the curl bar. When the shoulder blades and shoulders are contracted first, one will notice that the handles are pulled up onto the abdomen first. If not contracted first, the pull will be higher and engage the upper back more. If the goal is to train the upper back, that’s okay, but for latissimus dorsi training, one needs to contract the scapulae before pulling up. Similar to the latissimus dorsi pull – down, start with two separate movements (contract and then pull the arms back), and as proficiency increases, it can be turned into one movement for more effective back training.
Barbell Dip Row (Reverse Grip)
It should be remembered that a forward grip for the barbell dip row trains more of the rear delts and upper back, while a reverse grip trains more of the latissimus dorsi. Without any contractions before pulling up on the barbell, the pull will be a bit higher even with a reverse grip. However, if the muscles are well – stretched, contracted, and then pulled up, the barbell should be pulled straight to the abdominals, maximizing the engagement of the latissimus dorsi. When training the back, the biceps should be secondary. When it’s time to work on the biceps, do so. For back workouts, ensure that the back is trained as much as possible. If the latissimus dorsi is a weak muscle group, it may be due to a simple mistake that can be easily corrected using the above – mentioned methods.
