The back is probably the most complex muscle zone of the human body. It has many joints, a bunch of nerves and bones, and a series of muscles of varying size that cover everything from top to bottom. No wonder back training is a complicated thing and practitioners frequently make mistakes.

These errors can not only hinder progress, but can also be a source of serious injury. Here are the 5 most common mistakes and the solutions to avoid them.

Error 1: Do not target the right zone

The back is a large muscle group, which includes many muscles. However, it is not easy to know how to target these muscles in an optimal way. Some practitioners are content to practice vertical prints for the dorsal, and horizontal to target the upper muscles. But, in reality, it is better to practice specific exercises for each zone to obtain a harmonious back.

The solutions

In order to work the width of the back with ab exercises, you can practice vertical pulling with a remote grip. Tractions are also a good exercise. To work in thickness, rowing is a good choice, practiced with free loads.

Lower ridges can be activated with exercises such as unilateral low pulley rowing. The supine vertical pull, with the hands spread shoulder-width apart, is also an exercise to recommend. In both cases, the elbows must remain tight against your side and you must perform the exercise in maximum amplitude, going as far as possible to the rear.

Back exercises

We can divide the back into 5 parts that can be solicited with the right exercises.

For the upper dorsal, and the middle back, such as trapezius and rhomboid, you can choose wide rowing. The bar should then go down towards your chest.

Mistake 2: Do not worry about low back

If the number 1 mistake is to mis-target the back muscles. The mistake number 2 is not to stimulate the lower back at all! Indeed, many practitioners forget it altogether or do not worry about it. Yet it is an area just as important as the others. And, even if it is sought in many other exercises, including those performed standing with handstand training, it is necessary to work anyway, in isolation.