Checking yourself out in the mirror is a great way to keep your form in check or to visually track your fitness progress. However, it also puts you in the habit of only honing in on the muscles you can see. Since it’s impossible to keep an eye on what’s going on behind you when you exercise your back, it’s easy to neglect that area altogether. 

“While bench presses, shoulder presses, and curls are all good exercises, they’re still the focus of many routines while posterior upper and lower body exercises are done minimally or incompletely,” says Dobrosielski. “This can be corrected by deliberately dedicating time in your routine to hit to specific muscles of that region.” So the next time you find yourself in the gym, don’t get so wrapped up in flexing your abs and arms that you forget to carve out some time for your back.

According to Kernen, jumping into back exercises after you’ve cranked out your biceps, triceps, and shoulder exercises is also a big no-no, since the smaller muscles in your arms can’t support the heavy lifts needed to work out the larger muscles in your back if they’re already out of steam. “It’s difficult to fatigue the large muscle groups of the back once the smaller supporting muscles are already tired,” he says. To maximize the amount of time you spend on your backside, Kernen suggests focusing on multi-joint exercises (e.g., bent-over rows or deadlifts) before moving into single-joint exercises (e.g., bicep curls, tricep pushdowns, or lateral raises). 

Related: 7 Reasons Your Arms Aren’t Changing No Matter How Much You Work Out