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This exercise is one of the more difficult movements to perform due to the difficulty of attaining a proper contraction in the target muscles (lats and muscles involved in retracting the shoulder blades). For many it's simply a matter of strengthening the spinal erectors so that the muscles around the spine can withstand the load used to target the upper back musculature.

Those who seem to perform this exercise without any difficulty, nevertheless, usually lack the proper form and technique. Which picture below represents the incorrect form and technique?

Pic 1


Pic 2


If you picked picture number 1, you're correct. Any movement that allows hip flexion to occur often results in a lifter's inability to differentiate between keeping the lower back arched and the rounding of the upper and/or lower back. As mentioned previously, if rounding in the lower back occurs, it is advised that either the lower back be strengthened to withstand the static load placed on the erectors, or else look at re-learning the proper form and technique.

Often it is a combination of both that will ensure lifters execute this exercise properly.

About Maki Riddington

Maki Riddington is a CPT Body Recomposition and Strength and Conditoning Specialist based in Vancouver British Columbia. For more info go to www.dynamicconditioning.ca

Dynamic Conditioning Consultation Services

Wannabe bigger, faster, stronger? If you want to be provided with an effective reliable training and nutrition program, Maki Riddington will design an individualized routine and work with you to meet your goals.

For more information, contact Maki Riddington at mriddington@richmond.ca