Can't Feel Your Back Muscles? Try This!

28 Mar 2025 · 1 min

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1:07

In this short instructional video, the presenter addresses the common problem of not feeling the back muscles engage during dumbbell rows, even with proper form. He offers three specific technique adjustments: (1) pull the dumbbells toward the hips rather than straight up to the chest to shift emphasis from forearms and biceps to the back; (2) depress the shoulder toward the back pocket before initiating the row to pre‑activate the back muscles; and (3) keep elbows close to the torso, actively “smashing” them into the body during the pull to enhance back muscle contraction. These cues are presented as practical fixes to improve mind‑muscle connection for the back during rowing exercises.

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If you are doing this exercise and no matter what, even if you have perfect form, you still can never feel your back muscles working, try these 3 things out. It just might help. First, do not think about pulling the dumbbell straight up to your chest because you'll end up feeling more of your forearm and your bicep. Instead, think you are pulling the dumbbells back towards your hips. Number 2, before you actually start the movement, I want you to take your shoulder and shove it down towards your back pocket. This will automatically engage your back muscles, and now when you row, you are going to feel your back muscles a lot more. And number 3, as you row the weight back, try to keep your elbows close to your body and think about smashing your elbow into the of your body, you will feel this part of your back working and squeezing a lot more.