4. You allow your body to move forward/backwards when doing pull downs or pull ups
Minimal cheating is a common practice during almost every exercise. But you should be careful with the cheating while performing back exercises considering the effect it has on your spine. And the problem goes beyond the spine effect. When moving back or forward, you use inertion, which steals the growth stimulation in the targeted muscle.
Limit the forward or backward movement when performing pull ups, pull downs or barbell rows. Use lower weights if necessary. This way you are protecting your spine, and keeping your lower back muscles fresh for the other back exercises.
5. You don’t use weightlifting straps
Some lifters avoid using weightlifting straps in fear that they will reduce grip strength and weaken the forearm muscles. While this claim holds truth, this is not a reason to stop using straps completely. What usually happens is, your grip fails before the large back muscles. This is why using straps on your heaviest sets will help you get a couple more reps.
Use the weightlifting straps only on your heaviest sets when your forearms and hands are likely to fail before your back muscles.
6. You lift your head to look yourself in the mirror
This is especially wrong when you do exercises such as barbell and dumbbell rows. Just think about it, when lifting your head up, you are breaking the natural curvature of your spine. At the same time you hold a heavy barbell in your hands, which causes a great amount of pressure to your spine. At this point, the least you want is your spine to be in an unnatural position, because of the injury potential.
Resist the urge to look yourself in the mirror. Keep your head in line with the torso and stay safe.
7. You train your biceps before your back
It’s a usual practice to train your back and biceps in one workout. But training the biceps at the beginning of the workout is a big mistake. This is because your arms are being worked by every compound movement you do. Hitting your biceps before your back will drain all the energy from your arms. And then, when you start working your back you will not have the strength to pull big weights, as your arms will be worked out.