Proper Back Training Technique

This is what I mean about pulling shoulders first!! I’m obviously exaggerating here, but you see it’s essentially a two part motion. The weight first moves by me contracting my shoulder blades, then I pull.  A

video demonstrating some of the points I illustrated in my earlier post about building a wider/thicker back.  As you can see in this video I first pull the shoulder blades back and then pull with the arm.  If you are moving the arms first I guarantee you lack back thickness and development. These coaching points will help: 

1) Every Rep Starts From The Shoulder Blade; they go back and downwards before the arm even bends.

2) Focus on your elbow going toward the ribcage, not the wrist. Focusing on the wrist will make the pull much more forearm/biceps oriented.

3) Use a light grip. Most trainees grip the bar/ dumbbell extremely tight when pulling, which again leads to an overemphasis on the forearms and biceps. I would recommend using very light 3 fingers hold for the first sets. This will enable you to establish a proper mind- muscle connection for the exercise. For the heavy sets, you might still grab the bar for all that’s worth.