08/12/2025
➡️BACK EXERCICES 1
Golden Rules & Safety First
1️⃣. Form Over Everything: Never sacrifice form for heavier weight. A slight back injury can sideline you for months. If you can't maintain a neutral spine, lower the weight.
2️⃣. Mind-Muscle Connection: Don't just move the weight. Think about squeezing your shoulder blades together, engaging your lats, and feeling the target muscles work. This is more important than you think.
3️⃣. Neutral Spine is King: Whether pulling or deadlifting, avoid rounding or over-arching your lower back. Maintain its natural curve. Brace your core to stabilize it.
4️⃣. Warm-Up Thoroughly: Don't go cold into heavy rows. Use arm circles, cat-cow stretches, light band pull-aparts, and bodyweight movements to increase blood flow.
5️⃣. Balance Push and Pull: For every pressing exercise (chest, shoulders), do at least one pulling exercise (back) to prevent hunched shoulders and imbalances.
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👉Exercise Selection & Technique Tips
For Width (Lats - The "V-Taper")
· Pull-Ups/Lat Pulldowns:
· Tip: Imagine pulling your elbows down into your back pockets, not just pulling the bar to your chest. This engages the lats more.
· Grip: A wider grip emphasizes width, a closer grip can involve more of the lower lats.
· Barbell/Dumbbell Rows:
· Tip: Keep your
