After coaching hundreds of athletes and winning 3 Ethiopian bodybuilding championships, I can tell you: most people's back training is leaving gains on the table.

Here's what I see every day in the gym:

1. Lat Pulldowns — Pulling with your arms, not your lats

Fix: Before you pull, depress your shoulder blades. Think about driving your elbows into your back pockets. The bar comes to you — you don't reach for it.

2. Barbell Rows — Too much momentum

Fix: Pause for 1 second at the top of every rep. If you can't hold it there, the weight is too heavy. Your ego is not a muscle group.

3. Deadlifts — Rounding the upper back

Fix: Set your lats before you pull. Squeeze your armpits like you're holding oranges. If you lose tension, you lose the rep.

Start applying these cues tomorrow. Your back will thank you in 4 weeks.

If you want the full training system — weekly splits, nutrition guidance, and direct access to me — I built it all inside Train With William. Link is on my page.