Try This Warmup if You Can't Feel Your Back Muscles During Rows
Of all the upper body days, back day often proves to be the toughest in terms of mind-to-muscle connection. That's why Aaron Horschig of Squat University suggests this banded warm-up the next time you're gearing up to rip a set of rows.
If you can't feel your back working, you may be overcompensating by using more of your biceps. Are you properly activating your back muscles, like your lats, before you move the weight?
Horschig shares this helpful banded upper body warmup in an Instagram reel, crediting powerlifting legend Donnie Thompson. The warmup consists of several different moves that engage the entire shoulder complex.
This warmup will help if you struggle to engage your back muscles.
Set yourself up with a lengthy resistance band near a sturdy bar. This can be on a squat rack or cable machine. Tie the band to the sturdy surface and loop the opposite end around one of your shoulders.
Begin with ten punches, focusing on pushing the shoulder blade out and back. Second, perform ten giant shoulder circles, emphasizing the up-and-around motion of the shoulder blade.
Hit the chicken wing for the third move. With the band pulling forward, pull your shoulder blade back and down. Then, let it pull the shoulder blade forward and repeat that ten times total.
Release your shoulder from the resistance band and set up so you'll now be able to pull on it. The last move is a lock row. Pull the resistance band towards you and then side bend down, squeezing the lats for three seconds before extending your arm back.
Horschig shared in the Reel that one of his patients struggled to feel his back on the right side during rows, which is the inspiration fueling this back day warmup.
"He felt pain and discomfort on the front side, and like the joint itself was unstable," Horschig shares.
If you experience similar struggles, save this warmup and give it a try on your next back day. You'll feel your back muscles in motion, pain-free.
