Have you ever felt that your back doesn't have any power when you practice pull-ups or pull-downs, but your arms are so sore?
Don't worry, this is definitely a common concern for many gym goers. Today, let me give you some tips to get your back muscles on fire in pull-ups and lat pull-downs!
First of all, you have to understand that back training is not only about the strength of the arms, but also about the coordination of back muscle groups.
Among them, teres major, latissimus dorsi and trapezius muscles are the absolute "main force".
The main function of the latissimus dorsi muscle is to postprotract, pronate and adduct the humerus, which is the key muscle when training the back; The teres major muscles are like the latissimus dorsi assistants, helping you to complete the supination, adduction and extension of the shoulder joint. The trapezius muscle is divided into three parts: upper, middle, and lower, which are responsible for the upward lift, retraction, and upper rotation of the scapula.
So, why do you always feel like your back is not working hard when you practice pull-ups or lat pull-downs?
Actually, a lot of times the problem is with your movement patterns. When many people do these movements, they unconsciously use the feeling of actively bending the elbow to pull, and the result is naturally that the arms exert more force, but the back muscles become "ornaments".
Instead, you should think of using your shoulder blades and elbows to your waist to better activate your back muscles.
In addition, it is very important to keep your shoulders sinking. This can avoid the upper trapezius muscle from exerting too much force, so that the back muscles can be better exercised.
If you feel soreness in your upper arms when you practice pull-ups or lat pulldowns, it may be because you are not in the right movement pattern, or your back muscles are relatively weak while your arm muscles are more powerful.
Don't worry, as long as your movement pattern is correct, the strength of your back muscles will gradually increase over time, and you will be able to feel the force in your back better.
Of course, if you exert yourself too hard while doing these movements, it can also lead to fatigue and soreness in your arm muscles.
Therefore, it is recommended that when doing pull-ups or lat pull-downs, do not pursue weight and reps too much, but pay attention to the standardization and quality of the movements.
Fitness is not an overnight miracle, but a consistent accumulation. Your back muscles may still be "sleeping" right now, but as long as you persistently "wake up" them, one day, they will "wake up" and surprise you!