I dont feel my back in pull ups#1651

My pull up strength is alr, however my form and mind muscle connection are off. Biggest pain are ring rows. I feel literal zero back engagement even though i have decent form. I feel more strain in my neck than my back.

Hey. This is Chrys, one of the trainers at Hybrid.

So if you’re feeling it in your neck instead of your back, that’s usually a sign that your upper traps and neck are taking over because your lats aren’t engaging. With ring rows, focus on keeping your shoulders packed down and back before you even start the pull—think of tucking your shoulder blades into your back pockets. That one cue alone often wakes up your lats immediately.

You can also adjust your body angle to make the movement easier so you can really focus on form. Step your feet a little farther back (more upright position) and keep your core tight so your body moves as one solid line. At the top, pause and squeeze your shoulder blades together instead of shrugging. If your neck tenses up, it means you’re leading the pull with your head instead of your elbows—try “driving your elbows down and back” to fix that.

If you still can’t feel your lats, do a few sets of scap pulls or banded lat activations right before your rows. Once you nail that mind–muscle connection, ring rows will finally start lighting up your back the way they should.

Any more help you need, you know where to find me😎

will try, Thank you!

No problem!