To maximize back muscle growth and prevent injury, avoid common training mistakes like pulling with your arms instead of your elbows and ego-lifting with poor control. It is also important to include both vertical and horizontal pulling movements, keep your shoulders down to target the lats rather than the traps, and allow for a full stretch at the end of each repetition.
Gainframe Guy. 5 Mistakes Killing Your Back. ?#1 Pulling with your arms. Lead with your elbows, not your hands. Feel the back, not the bicep.#2 Ego-rowing, no control. Crunch.#3 Never doing vertical pulls. Rows AND pulldowns. Your back needs both angles to grow. L X R ✓#4 Shrugging every rep. Shoulders down and back. Pull from the lats, not the traps.#5 No stretch at the bottom. Let the weight pull your arms long. Growth happens in the stretch. A X B ✓
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