Question about form on back exercises.........

[Calico]

I have a question about form, when I do PS back, biceps and abs I don't feel it in my back at all. I feel in in my arms and I have tried to position my hands on the barbell differently but I still don't feel it in the back. What am I doing wrong? I tried lightening the bar thinking I was lifting too heavy to have proper form, when that didn't help I tried making it heavier, I tried with my hands closer together and now further apart, still I don't feel it at all in my back. Every now and then I feel my shoulders blades coming together or out or whatever they are supposed to do but not often enough. Even on one arm rows I don't necessarily feel it in my back per se.:+ I just don't know how to make the back work unless one of you was a fly on my wall and could tell me that my form was all wrong or something. I will take any and all suggestions on this matter.


Thanks

PS Unless it is actually working and I just don't see it because I have too much body fat :+

 

[kathryn]

Just some ideas:

Have you tried the same type of exercise with dumbbells? Maybe having your palms facing each other might help (not for any particular reason, but I can't figure out how to get the movement out of the arms and into the back).

When you lift, try to think of leading with your elbows, and bringing them a bit together as they come back (to get that back squeeze in).

One way of making sure a weaker muscle (arm) doesn't fatigue before the stronger muscle (back) on compound moves is to pre-exhaust the stronger muscle, making it a bit weaker than normal. Doing some sort of rhomboid pinch exercise (pulling your shoulder blades together powerfully) just before doing the rows can help.

 

[naughtoj]

Also...
Make sure you have the shoulder retraction down, back flat. On one arm rows, don't just let the weight fall strait out from your shoulder, but rather glide it up along side your body..sortof pulling up while gliding back. I believe when you truly master this you will feel it and it is what "lead with your elbow" is all about. BUT!! Make sure you keep your shoulder retracted the whole time!!!

On barbell rows, I mostly feel my WHOLE back (and core) engaging and must say that I don't feel my lats burn per se. But my whole back is burning when I am done. Maybe your weight is not heavy enough in the first place? Also, barbell rows done at a 45 degree angle work well, but I find that bending to a 90 degree angle (as Cathe does in BodyMax) helps you feel the work in the back SO MUCH MORE. Try doing those for a while. Kathryn's idea about the pinches are good too. Load the barbell heavy for a few and see if you feel it where you are supposed to. Oftentimes I find that people underestimate the strength capacity of their lats and go lighter than they should. Just try it and see!!!!!!

Back work eluded me the longest out of all weight exercises. Never quite "understood" them. But once I mastered shoulder retraction and got a feel for what worked for me, it was like BAM!!!!! and then I was sore all the time!!

Good Luck!!

Janice

Ba

 

[nancy324]

Annette-
I know exactly what you are talking about as I had the same experience for a long time. It is better now for me most of the time, though I still have those weird days when I can't feel the back work.

On the T-bar rows, heavy ALL the way up. I mean, really go super heavy on the working end of the barbell. And make sure you are bent over enough. Postioning is really important, so experiment with it until you can really feel it.

As for the bent over rows, remember to pull ALL the way back at the top of the move. In other words, picture your shoulder blades trying to touch each other (though of course they won't) and you will feel the difference! That's what made the difference for me.

As for one-arm rows, I was holding back to protect my lower back, so now I put my leg up on the stool for back support and I can go much heavier.

Hope this helps a bit. I feel your frustration. Good luck!
-Nancy