Keep them straight. And drive with those elbows. That will help isolate your back muscles.
Now, the other mistake that I see people make is when they’re rowing, when you’re doing some type of row– and as an example, whether we’re doing seated or standing row, or we’re bent over. A lot of people, what they’ll do is instead of driving their elbows to the ceiling, like this– this is the right way to do it– what they’ll do is they’ll bring their wrists up like this. And they end up pulling their biceps into the movement.
Now, naturally, no matter what you do, you’re going to feel some of your biceps working whenever you do back. It’s the secondary muscle group that’s going to come into play whenever you’re training back. But whenever you’re rowing, in any type of row, you want to make sure that you have a motion that’s kind of like your sawing a log with a saw in your hand and driving the elbows towards the ceiling and keeping a 90 degree angle right here, rather than pulling up like this, which I see a lot of people do.
So there’s an into to back. Now, let’s move on to the back exercises.