Are you really training your back muscles? Are you sure if muscle contraction is centered on the back, or is it your biceps muscle that works too dominant? If it continues to be experienced, then your Back training is "Wrong."

There are questions coming when you decide to train your back muscles with a barbell, dumbbell, rowing machine or a hanging chin up bar. Actually do you really use your back muscles contractions while practicing?

If, "Yes", then that's good for you to continue. But if "No", then biceps  muscles that too dominate the movement. You need to re-correct your movements, just as they are experienced by beginners.

How could this happen?

In the discussion cited via, basically the back training mechanism is a muscle building exercise that uses interesting movement theory. Where it involves a load that is then pulled towards the chin for vertical movement (such as chin up, pull up, lat pulldown), or aiming the abdominal area for motion of a horizontal motion (take the example of rowing movement).

Further things to know in the exercise using this interesting movement, that biceps muscle is a second muscle component that supports back exercises. So it would be very unlikely, if you practice back muscles without involving biceps muscles.


Actually, back training is very profitable. Why is it said so? Because back exercises involve 2 muscles at once in 1 ROM (Range Of Movements), which means you will get 2 benefits of different muscle formation in 1 variation of movement. Or the popular term is called compound exercise.

But our context this time, instead of talking about the correct biceps practice. But the big problem when biceps muscle is that it takes so much role when executing back motion. Because if that happens, then your practice is "Wrong Great" and you need to change some degree in your body position to reach the proper contraction point.
What Causes This?

There are several reasons that mention, why biceps muscle actually works more than the back muscles. In the discussion described at, there are 3 common reasons that cause the error to occur:

    You use too much load.
    You do not know how to pull technique using your back, not with your arm.
    Combination between the two.

Now let's peel how the right solution to address this cause of all.
1. Using Loads Too Much

The ambition to lift the load will generally arise due to several reasons factors. Whether it's internal factors arising from yourself, or external factors that come from your environment practice. Like for example, you want to look so impressive to your friends, or just a pretty girl who is meant to keep the girl on the lookout for your practice.

Whatever the reason, it is a futile act that does not benefit you at all. Here is a solution if you use too much load.

> Focus on movement, not load

If you want to try practicing seated row or lat pulldown with a heavy load that you really believe can do it. Then 100% guaranteed your workout will not be efficient. Unlike the case with those experts or professionals, who are usually trained with a heavy burden.

The easiest solution to solve it is by lowering the amount of load, if you do on the machine. Choose a sufficient load first, before leading to the next level. Feel the points of muscle contraction in question. Thus you will be more careful and understand your body's response to the load that it uses.
> Concentration on exercise point, Back Exercise !!!

New research released by Brad Schoenfeld, PhD, CSCS and Bret Contreras, CSCS is quoted through Shows that in order to maximize muscle growth, a focusing strategy on the muscle being trained will speed up the stimulation of the targeted muscle targets. Although the effectiveness of the exercise will be reduced in heavier load conditions. But at least, you stay focused and concentrated on your task of training those muscles.

Distinguish between the perceived goal of the muscle, between the mind and the working muscle. Similarly, if you apply the Mind Muscle Connection Method. You can take a pretty heavy load with the number of reps that generally reach 8 reps. If more than that, the sign of the target contraction is not for the back muscles, but biceps.
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