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GROWING YOUR BACK A lot of people struggle with mind muscle connection and often feel their biceps taking over when performing movements. Try to focus on driving down with your elbows instead of your hands. Pre-activation for your back may also increase your mind muscle connection and help you get the most out of your back session. Perform a couple of light exercises before the session focusing on the contraction. When training your back you have vertical pulls (pull ups and lat pull downs) and horizontal pulls (rowing movements). All of your vertical pulls are going to target your lats. All of your horizontal movements are going to target your traps and both your rhomboid major and rhomboid minor. When training your back it is important to incorporate both of these movements in order to increase width and thickness to have a more complete looking back. It's also important to include rear delt work which is often overlooked. Having big rear delts is going to make your back look a lot better. They don't need to be trained at the same time as your back but definitely do not skip them.

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