Our back muscles are probably the most underrated and undervalued. All of the back exercises require heavy lifts and that why people are doing a lot of back training mistakes. It's easy to go wrong with heavy weights.

Most people only focus on what they can see. We cannot check our backs unless we look at the mirror, that's probably why the back muscles are so underrated.

It's actually very beneficial for us to have properly developed back muscles. Here are some of the major benefits:

  • Say Goodbye to your Quasimodo Look
    Training your back targets and develops some weak spots that can possibly lead to poor posture.
  • Bigger Arm's
    This is due to the fact that all of the movements require us to pull heavy weights. And guess which muscles are doing all the pulling? All of the movements will target your biceps and forearms.
  • Stronger Bench Press
    I know it sounds unrelated but having stronger muscles in your upper and mid-back help in stabilizing your shoulder joints. And having a more stable shoulder will help you in pushing more weight on the bench press.

By now I expect you to be inspired to learn how to prevent doing these common back training mistakes. And to stop underrating your back, because it's actually the most important muscle that keeps us straight and tall.

Back Training Mistakes, Back Training Mistakes Limiting the Development, Professional Bodybuilding

These are the Most Common Back Training Mistakes:

#1. Rounding your Back on the Deadlift

This isn't only among the most common back training mistakes but is also the most dangerous one.

The worst-case scenario of doing this is getting stuck in a wheelchair for the rest of your life. You're at risk at breaking your spine and not being able to move an inch without feeling pain for the rest of your life.

Plus, even if you don't get hurt or injured - you won't get the maximum muscle gaining benefits of this exercise

How to fix this?

Even before you get in the deadlift position, straighten up your back. And while you're reaching for the barbell try to keep it as straight as possible.

In the duration of the whole movement, your back should be straight at a 90-degree angle.

#2. Leaning Back on Pulldowns or Rows

I feel like whenever I see someone performing any of these exercises, I'm seeing them doing this mistake. Maybe it's because of the fact that they want to show-off, or they just don't know that they're doing a mistake?

It's okay to lean back maximum for 10-degrees for momentum, but nothing more than that. If you're exceeding those 10-degrees the exercise turns better for your lower back instead of the lats.

So if you're unable to pull those weights without leaning back you'll need to reduce the weight for a couple of plates. You'll be at a lower risk of injury, and you'll continue focusing your targeted muscle.

#3. Doing Only Isolation Exercises

Sure, isolation exercises are great - but without a big compound movement, it's harder to provoke muscle growth. Yes, I know that the deadlift is a scary and hard exercise, but you must push over the limit.

Isolation exercises only target a specific muscle group. Which is great to target a specific muscle that's lacking in development.

But if you want your muscles to truly grow you'll need to make them work together. And there's not a better way of doing this than performing a deadlift - which targets the whole back muscles and makes them work together as a one.

#4. Not Performing Isolation Exercises

It's not so great doing only isolation exercises, but it's also not so great not performing them at all.

Before you insert any isolation exercises into your workout routine, make sure to do the compound movements first. First, make your muscles work together, and after that, you can target specific muscles with isolation movements.

So if you feel like some specific muscle group lacks in development, isolation exercises should come in place. They do exactly what their name says, they isolate.