@meisamxz: The Hidden Row Mistake Killing Your Back Gains 👇🏻 1. Keep your gaze down In both exercises, keep your head neutral and eyes fixed on the floor about 6-8 feet in front of you. This maintains a flat back and prevents cheating or neck strain. 2. Pull with your elbows, not your hands Think of your hands as hooks — drive the movement with your elbows. This shifts maximum tension to the lats and mid-back while reducing biceps dominance. 3. Shoulders down and back Before every rep, depress and retract your scapulae (pull shoulder blades down and together). This is the key to real upper-back thickness and width. 4. Don’t over-arch in the Bent Over Row Hinge at the hips, push your butt back, and soften the knees so your torso is near-parallel to the floor. This keeps stress off the lower back and on the lats. 5. Pull to the lower chest on V-Bar Pulldown Bring the handle to your lower chest/upper abs (never behind the neck). Lean back slightly (15-20°) for a more natural lat path and faster V-taper development. 6. Slow the eccentric (3-4 seconds) Control the return phase for a full 3-4 seconds in both moves. The lengthening phase causes the most muscle damage → biggest growth gains. #gymworkout #gymtips #GymTok #gymlifestyle #gymreels
