Discover the secret to unlocking untapped strength and increasing your range of motion in key exercises. By learning the science-backed technique of rounding your back safely, you can activate underutilized muscles and boost your performance.

But what’s the real benefit? How can you safely round your back without risking injury?

Learn the answers to these questions and more as we delve into the world of rounded back lifting, exploring the best exercises to maximize its benefits and revealing the instances where a neutral spine is crucial. Prepare to take your lifting to the next level!

Enhancing Strength and Range of Motion

Rounding your back can improve the range of motion and increase muscle engagement in many exercises. When you dare to round your back, you activate muscles that are often underutilized with a straight spine. This is especially true for back-building exercises like the row.

For instance, consider the roundback version of a chest-supported row. Traditionally, you lie with your chest on an incline bench, dumbbells at your sides, and row the bells to your hips, squeezing your shoulder blades. 

In the roundback version, set up with your chest slightly off the bench, dumbbells at your sides. Let your chest roll forward, reaching toward the ground with the bells. From this stretched position, row your elbows toward your hips.

Strength coach Brandon Morgan explains, “It almost feels like you’re unlocking the ability to use certain upper back musculature better.” This technique increases the time-under-tension for your muscles, enhancing strength and range of motion.

Dan John, a legendary strength coach, has used roundback techniques since the 1960s and can deadlift 22 pounds more when utilizing this method. 

Additionally, a recent study found that participants experienced less compression and force on their spine when they rounded their backs to lift a 15kg box from the floor.

The Science Behind Safe Rounded Back Lifting

Rounding your back when lifting can be safe if you understand and apply the correct technique. The key lies in differentiating between the thoracic spine (upper back) and the lumbar spine (lower back).

According to physical therapist Aaron Horschig, PT, DPT, CSCS, safe rounding should occur in the thoracic spine, not the lumbar spine. The thoracic spine is designed to handle flexion better because of its unique architecture and the specific muscles that support it. The lumbar spine, on the other hand, should remain rigid to avoid injury.

To determine if you’re rounding your back correctly, try the deadlift test. Set up for a deadlift with a kettlebell or loaded barbell, pushing your butt back. Begin to lift the weight off the ground without actually lifting it. Have a friend take a photo of you from the side during this motion. If your back is rounded near your belly button, you’re in an unsafe position. However, if the rounding is near your shoulders, you’re in the clear.

Understanding where the rounding should occur is crucial for safe lifting. It allows you to utilize the power of your upper back muscles while protecting your lower back from undue stress.

Best Exercises for Rounded Back Lifting

Rounded back lifting can be integrated into various exercises, enhancing muscle engagement and strength. Here are some exercises that benefit from this technique:

Chest-Supported Row with a Rounded Back 

Start with your chest slightly off the bench, dumbbells at your sides. Allow your chest to roll forward, reaching toward the ground with the dumbbells. From this stretched position, row your elbows toward your hips. This variation not only increases the range of motion but also targets the upper back muscles more effectively.

Seated Cable Row 

The seated cable row is a great exercise to practice rounded back lifting safely. Sit on the bench of a cable row machine, hands on the cable handle, abs tight, torso nearly perpendicular to the ground. Row the load toward your belly button, pulling your elbows behind your torso. Then, slowly straighten your arms and spread your shoulder blades, allowing the weight to pull you forward into a deep stretch. MH fitness director Ebenezer Samuel, C.S.C.S., notes, “Let the weight essentially drag your shoulders as far forward as possible. You’ll feel an awesome stretch.”

Incline Reach Row 

Set up with your chest just off the bench, holding dumbbells at your sides. Let your chest roll forward, reaching toward the ground with the dumbbells. From this position, row your elbows toward your hips. This exercise enhances your ability to use the upper back musculature, improving strength and mobility.

When to Avoid Rounding Your Back

While rounding your back can be beneficial for certain exercises, it’s not suitable for all situations. There are specific instances where maintaining a neutral spine is crucial to prevent injury and ensure optimal performance.

Heavy Lifts 

Avoid rounding your back during your heaviest lifts, such as one-rep max deadlifts. Aaron Horschig advises keeping your spine tight on these lifts, especially if you have a history of injuries. The added weight increases the risk of injury, and the slight increase in lifting capacity is not worth the potential harm. Brandon Morgan emphasizes, “The risk to reward ratio just isn’t there.”

Bent-Over Rows 

Exercises that start from a deadlift position, like bent-over barbell rows or gorilla rows, also require a neutral spine. In these movements, keeping your spine neutral ensures that the weight doesn’t pull your back into a poor position, which could lead to injury.

General Guidelines

In general, use a neutral spine when lifting heavy loads or performing exercises that place significant stress on the lower back. This approach minimizes the risk of injury and ensures that you are lifting safely and effectively.

Improving Rounded Back Strength

Building strength for rounded back lifting starts with specific exercises that improve mobility and prepare your body for the demands of this technique. Here are some effective exercises to include in your routine:

Cat-Cow Stretch 

This quintessential yoga stretch helps increase spinal flexibility and awareness.

How to Do It: Get on all fours with your hands directly below your shoulders and knees below your hips. Spread your shoulder blades and round your back up toward the ceiling. Slowly reverse the movement, arching your back and squeezing your shoulder blades.

Reps: Perform 3 to 5 reps, doing 4 sets.

Benefits: This exercise takes your spine through a full range of motion, preparing it for rounded back lifting by improving flexibility and control.

Incline Reach Row 

This exercise targets the upper back and improves your ability to lift with a rounded back.

How to Do It: Set up with your chest slightly off an incline bench, holding dumbbells at your sides. Let your chest roll forward, reaching toward the ground with the dumbbells. From this stretched position, row your elbows toward your hips.

Reps: Do 8 to 10 reps for 3 sets.

Benefits: This move helps engage and strengthen the upper back muscles, enhancing your rounded back lifting technique.

Cable Reach Row 

This exercise combines the benefits of cable rows with the rounded back technique.

How to Do It: Sit on the bench of a cable row machine, hands on the cable handle, abs tight, and torso nearly perpendicular to the ground. Row the load toward your belly button, pulling your elbows behind your torso. Then, slowly straighten your arms, spreading your shoulder blades and reaching the weight forward.

Reps: Do 8 to 10 reps for 3 sets.

Benefits: This exercise improves your ability to stretch and contract your upper back muscles, increasing strength and flexibility for rounded back lifting.

Conclusion

Rounding your back when lifting can be safe and beneficial if done correctly. By understanding the science behind this technique and integrating specific exercises into your routine, you can enhance your strength and mobility.

Remember to round your back in the thoracic spine rather than the lumbar spine, and avoid this technique during heavy lifts or exercises that place significant stress on the lower back. Incorporate exercises like the cat-cow stretch, incline reach row, and cable reach row to build strength and flexibility, preparing your body for rounded back lifting.

Consult with a fitness professional to ensure you’re using proper form and techniques. By doing so, you can safely unlock your body’s true strength and improve your performance in various lifting exercises.