When performing back exercises such as rows do you consciously focus on squeezing your shoulder blades together, or do you just set your shoulder blades back and down, and then proceed to pull with your elbows behind you?
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I do a lot of seated rows. I believe it's best for me, with my elbows going behind me. -
Ok so just focus on pushing the elbows back and that’s it? I was told to make an effort to squeeze my shoulder blades but when I do this, my technique just goes to ****. I also found that when I just keep my shoulders back and down then pull with my elbows, it will naturally retract but not to the same degree as squeezing them will.Comment
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Depends on the exercise. Generally, you want to focus on shoulder blade retraction. A good trick to keep your lower back from assisting is to engage your abs. You'll specifically feel more direct focus on your upper back.Comment
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It's scary how much you guys know and how little I'm finding out that I truly know...
Engage my abs, will do!Comment
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Activating your shoulder blades != pinching shoulder blades together.
Think of it like when you try to sit up straight or stand up straight with good posture.
Your chest turns up a little bit, shoulders are in a stable position. There's room for movement but everything is stable.
That's activating your shoulder blades. I don't focus on it so much as just make sure I am in that position. The thing I focus on is controlling the movement with good form and correct posture.
So with bent over rows, I focus on pulling, squeezing, and controlling the entire motion. No jerking or yanking up the weight then letting my arms, shoulders, back, plummet like a brick.
i think if there is anything that I have to remind myself is the abdominal engagement. In that position there is a lot of abs being used to keep your stable and not bounce too much up and down.Comment
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Chin ups and pull ups also activate the back musclesComment
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