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How to Train BACK: 10 More Strategies to follow

1. The best back exercises are determined by mind muscle connection and your body structure

always Customize training to YOU

Example-bent over Barbell rows have never worked for me

DB rows though, highly effective
2. If your back is weak, prioritize ROWING over pullups or deadlifts

Its pointless to obsess over these two movements when your entire back lacks muscle mass

Building the muscle through rows first, and as you get stronger, then focus on deads and pullups
3. You don't NEED to do barbell deadlifts or pullups/chinups when you start training

I've gotten much more success with clients having them do KB deadlifts, pulldowns, rowing, & building muscle familiarity with the movement patterns, THEN doing the aformentioned exercises
4. Learn how to GRIP properly to elicit full back activation

Many people do back exercises with a loose grip

or they grip like they are about to do a bicep curl

The hands are like hooks. Your grip should be firm, wrist aligned, AND You initiate with your back muscles
5. Initiate ANY back exercises with your BACK muscles, NOT your arms

I see all the time with every kind back exercise

People arm pull, and then they only feel it in their biceps, never the lats or any other back muscle
6. Drop the barbell Row

Real talk, this movement rarely works well for anyone unless you're built like a fire hydrant with alligator arms

And if thats you, you probably already know it

t-nation.com/training/tip-d…
7. Cables

Cable exercises work incredibly well because of the sustained tension and ability to perfectly position the body

You can hit the back from multiple angles with perfect biomechanical action in the target muscles
8. Machine Rows

Machine rows can be AWESOME

Super safe, easy to customize, easy to progress and overload

There is no reason not to use them if you have access to them
9. Train your low back directly

Especially if you are deconditioned and have indiscriminate low back

The low back and glutes work together

2-3 sets of 45 degree hyperextensions with bodyweight will strengthen this area immensely
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