Back Row MISTAKES (Causing You Back Pain!)
⭐️3 Ways to IMPROVE Your Bent Over BACK ROWS!⭐️
Common ERROR 1️⃣: Dumbbells too far away from body = stress on low back.
⭐️FIX: Set up similar to deadlift --
1) Scapular retraction to keep the dumbbells close to the body (remember crushing oranges in your armpits).
2) Load weight in legs, hamstrings and glutes (vs low back) by hinging at the hips. Hinge weight back vs bending over (weight forward).
Common ERROR 2️⃣: Pulling TOO far uses more shoulder and bicep and less back muscles.
⭐️FIX: Think pull from elbow (not wrist) and stop when elbow meets ribcage.
Common ERROR 3️⃣: Shoulders ‘open’ as you row back, placing more stress on the shoulder joint and disengaging back muscles.
⭐️FIX: Shoulders stay square to the ground. Again think of crushing oranges in your armpits to pull the shoulders down and back (it’s hard to open the shouler when the shoulder is pulled down towards the hip). And again stop when elbow meets ribcage.
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💪 BACK ROWS are meant to target THE BACK MUSCLES (latissimus dorsi, trapezius, rhomboids, posterior deltoids). While the shoulder and biceps are slightly involved, with proper form, the back should be the primary muscle working.
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👉 If you want to see more exercise ‘form fixes’, COMMENT BELOW -- let me know what moves you struggle with most and would like to see broken down!
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