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Hey guys, I've found on my back day my biceps get worked hard and it makes it difficult.
On excersizes such as bent over t bar rows
Or (brain fart) the close grip rows where sitting on the bench with feet planted against machine and grabbing close grip between legs and pulling the grip to my chest.
I think I remember reading over someone saying don't grip the handles with the thumbs and that will help? I feel like I get more of a bicep workout then a back workout on back day...
Thank you
try thumbless on pullups, this will give less inclination to involve your bis and more lat activation (pulling from your lats)..basically keeps you from squeezing on the bar, which ultimately activates the biceps...the cue that i always give to people when doing things like rows is, chest out and pull from their elbows, basically your arms should have minimal movement when doing these movements
[QUOTE=GL89;1082267133]try thumbless on pullups, this will give less inclination to involve your bis and more lat activation (pulling from your lats)..basically keeps you from squeezing on the bar, which ultimately activates the biceps...the cue that i always give to people when doing things like rows is, chest out and pull from their elbows, basically your arms should have minimal movement when doing these movements[/QUOTE]
Basically this. I mean regardless your arms are gonna move so dont focus on that focus on the pulling from your elbows. Really feel your back working. I use thumbless grip on all back work except deads. Envision your lower arms/hands as hooks, just supporting the bar while your pulling your upper arms back, and like mentioned from the elbows. Also make sure youre keeping a tight back. Chest out shoulderblades pulled back and together. Also drop weight while trying all this. Its likely your going to heavy on back without the proper techniques. Most do early on.
I use straps for back and don't use my thumbs, but thats really to avoid my forearms giving out before my back. Just focus on squeezing your back rather than pulling the weight with your arms
Pull wit yo elboooowwwsss
-tmw
I been trying to visualize my fingers as hooks and pulling with the elbows like the above poster..Been helping alot...
Most people who have this problem have bad scapulae control. Do a set of inverted rows on your next back session and if your chest can hit the bar, you're good but if not, it means you're always gonna have a hard time working your back.
If you can't hit the bar, work on shoulder flexibility and stretch out the chest and upper traps daily.
Forget all this "elbow" crap. Don't even bend them at all. Just shrug back with straight arms and make it more of an isolation exercise.
You need to build your back up so you have more actual muscle to make a mind-muscle connection to your back.
If you feel your rear delts are getting shortchanged by this, do some two-handed lying rear delt rows.
Mind muscle connection. It's something you have to work on if you're relatively new to lifting or haven't focused on it before. Focus on pulling with your back and not with your arms.
[QUOTE=Suxirc;1082404553]Most people who have this problem have bad scapulae control. Do a set of inverted rows on your next back session and if your chest can hit the bar, you're good but if not, it means you're always gonna have a hard time working your back.
If you can't hit the bar, work on shoulder flexibility and stretch out the chest and upper traps daily.[/QUOTE]
This is good info. Repped.