I want to build a bigger back
I want to build a bigger back, but I feel like my biceps always take over on pulling movements. No matter how much I try to focus on my lats, I just don’t feel them working. My arms fatigue before my back even gets a good pump. What’s the best way to actually engage my lats more?
Mind-muscle connection is everything. Try using straps so you’re not gripping as hard and focus on pulling with your elbows. Your hands should just be hooks—don’t let your biceps do all the work.
Slow down the reps and add pauses at the top. Rushing through rows and pull-ups makes it easy for the biceps to take over. Also, try switching to a neutral grip for some movements—it can help shift more tension to the back.
Try pre-exhausting with something like straight-arm pulldowns before heavy lifts. That way, your lats are already activated, and you’ll feel them working more during the main lifts.
Make sure you’re getting a good stretch, slow down the contraction, but over exaggerate and use your shoulders to pull back on your rows and down on your pull downs. That will take all pulling away from your biceps.