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Having Problems Isolating your Back During Exercise?

Back exercises are some of the safest exercises simply because the positions you get involved with. Although they are some of the safest, a lot of people have issues with isolating the muscles themselves. People often tend to have problems working on the biceps when the exercises are made for your back.

I’m going to give you some tips on isolating the muscles so you can grow your back to look like an animal!

One: Pistol Grip

Pistol Grip allows you to isolate your back by creating tension within your elbows by only using those bottom three fingers. This takes away the use of the bicep in the workout, letting you focus on just those back muscles in the exercise.

Two: Your elbows are hooks

Every rep, you should think of your elbows as hooks. This makes you pull with your lats not your biceps on lat pull-downs especially. Along with this elbow hooking, when you are pulling imagining your elbows are hooks pulling the weight, pushing your chest outwards and squeezing your shoulder blades together gives a much stronger purpose in each rep. This uses not only the lats but your traps and rhomboid muscles(the shoulder blade muscles), giving a fuller workout.

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Three: Wrist Straps

If the top two tips don’t help isolate the back muscles, then try wrist straps. Wrist straps take weight off of your arms and allow you to pull with your elbows easier along with simply isolating your back easier.

With some wrist straps, you don’t have to touch the bar at all which means it’s almost impossible to use your biceps in that exercise.

Four: Pulling the bar apart

This tip is mainly for lat pull down exercises. When pulling the bar down in a wide placement of your hands, imagining that you’re pulling apart the bar. By doing so, you allow your lats to get full control of the weight, because of the natural isolation of the muscle when pulling things apart with extended arms.

Let me know in the comments below what other focus muscle groups you want to learn how to isolate! Also let me know if there are any questions that weren’t covered! I’d be happy to help!

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