The big problem occurs when using too much power in the movement biceps. This is a common problem in novice weight lifters as well as some more experienced lifters. It's a natural reaction the first pull with the arms and back used as a secondary muscle group.

This is incorrect. "When you train your back, do not think of anything other than the back." Starts first pull back action.

 
The back is divided into two groups of muscles:

Latissimus dorsi (LAT) – These are large triangular muscles that extend from below the shoulders to the lower back. Muscle is the largest area of ​​the body.

Latissimus dorsi muscle

Erector spinae – These are the muscles of the lower back that protect the nerve channels and help keep the spine straight. Muscles are also slower to recover from intense exercise.

To effectively stimulate these muscle groups should divide your back on three focal points: lower back, upper and middle. This will make it easier to focus on the entire back without neglecting the areas that can not be seen. When you train one of three parties, you should only feel the tension in that area of ​​the back. If no voltage, then immediately recognize that something is wrong and it's time to start making adjustments to correct this situation. These adjustments could be as simple as changing the height of your seat, adjust the position of the hand, or simply rest your arms and make slower movements

What are the most effective exercises when training the back?

There are many alternatives, but the most common exercises are:
Dominated on the high bar

Perched on the high bar with his hands wide apart, inhale and lift your body almost touching the chin bar. There is another way to do it behind the neck.

Works all the muscles of the back but it requires some force.

For beginners it is best to use the machine for providing assistance dominated trying to raise the body, Gynexin Alpha Formula then gradually reducing the support should go to those dominated until independently.

Dominated on the high bar
Lat pulldown

Sitting in front of the apparatus of pulleys and fixed legs, grab the bar overhand (hands down) quite separate and pull the bar to our chest, widening it and bringing the elbows back.

Useful for developing back thickness. He works primarily upper and central fibers of the latissimus dorsi.

More than any other back exercise, the lat pulldown is performed incorrectly by most bodybuilders. The most common errors include making a move behind the neck, pulling with the biceps rather than the dorsal and too lean when you are pulling ahead in order to deceive.

The first error – throw weight behind the neck instead of the front – can lead to inflammation of the supraspinatus. This can cause problems in the neck and upper back.

Pulling with the arms instead of the dorsal deprive these of a stimulus, causing unnecessary movement. The key to avoiding this error is to reduce the amount of weight used and eliminate the involvement of the forearms by placing the thumbs on the side of the index fingers.

This will force your arms as hooks only work load and transfer weight to the ridges.

Lat pulldown
Remo low pulley with narrow grip

Sitting facing the rowing machine on, we take the narrow grip or the handle grip and inspire leading up to our chest with your elbows back.

This exercise can also be done with the bar behind the neck opening milestones enough grip.

Used to work back in thickness and located the effort in the latissimus dorsi and teres major, posterior deltoid beam, the biceps and brachialis. Remo low pulley with narrow grip
Dead weight

Stand facing the bar, grab the bar with palms facing down and arms outstretched, with a width approximately that of our shoulders.

Straighten the lower back and abdominal and raise the back by tension in the back.

It is a comprehensive exercise that requires proper playing technique, avoid arching your back and not to overload the bar because they can cause serious injury. It is contraindicated if you have a back problem or back.

Dead weight
Horizontal row with dumbbell

The dumbbell with one hand caught in semipronación. Remain supported by the knee and one hand on a flat bench with your back fixed.

We threw the elbow bringing the dumbbell all the way back but always keeping your back fixed.

Used to work the latissimus dorsi, teres major, posterior deltoid beam and at the end of the contraction, the trapezius and rhomboids.

For this exercise, choose a weight that allows you to feel muscle contraction As long as you keep a strict and accurate. Keep lower back straight and neck always looking in the mirror.