If your focus and intention are in the right... - Deepstash

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If your focus and intention are in the right place, but you're still not feeling it, the problem could be your exercise selection. Different exercises are suited to different individuals, and some will allow you to feel your back working harder than others.

If you don't feel it, try playing around with your grip. Try another angle. Try slowing it down and focusing on the squeeze.

Inverted rows are often done using an overhand grip, a lack of controlled tempo, and no regard for creating whole-body tension. Try switching to an underhand grip.

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If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important.

  1. Make it a goal to hit at least 18 reps on the standard inverted row (12 reps for women). If you can't, your relative strength needs work.
  2. Pull with more volume than you push.
  3. The more you train your chest like a powerlifter, the more you should train your back like a bodybuil...

If you have a good reason for using a partial range of motion , then go for it. But most of the time, you'll want to be using a full range – your maximum available and active range of motion.

Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back – the traps and rhomboids – isometrics in the peak contracted (maximally shortened) position tend to work best.

The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.

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This article contains a basic list of beginner exercises to encourage a good strength-training foundation.

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