ROTATOR CUFF – EXERCISES
- S.I.T.S. MUSCLES: Supraspinatus | Infraspinatus | Teres Minor | Subscapularis
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EMG STUDIES
UPPER LATS, INFRASPINATUS, MIDDLE-LOWER TRAPS & ERECTOR SPINAE
– Seated Cable Row, Inverted Body Row, Prone LYT, BB Row
– Lat Pulldown, Chinup, Pullup
What is the best back exercise? – 2018 – Edelburg – PDF Link to Edelburg Thesis .
Procedure
– 19 males; resistance-trained; 5 reps @70% 1RM or bodywt; rest 2min; exercises performed in random order
– Infraspinatus EMG Electrode placement: parallel to and approx 4 cm below spine of scapula on the lateral aspect, over the infrascapular fossa of the scapula
Results – MVC
Infraspinatus – Upward rotation and adduction of the scapulae
58% – I-Y-T Raises: prone on bench; “I” palms facing inward; “Y” by lifting their thumbs toward the ceiling; “T” with their palms facing the floor
55% – Bent over Barbell Row: overhand grip; pulled toward the sternum keeping a flat back
53% – Chinup: underhand grip; keeping elbows down toward sides; chin level with bar
51% – Inverted Row: straight bar; medium-width grip; shoulder blades retracted
51% – Pullup: overhand grip, pulled shoulders back and down, elbows down toward sides, chin level with the bar
46% – Seated Cable Row: V-bar handle; feet on platform, knees bent, straight back; chest up; pulled elbows back to front of stomach
42% – TRX Row: pulled scapula down and back; elbows in palms facing inward
37% – Lat Pulldown: overhand grip, medium width; pulled shoulder blades down and back; leaning back slightly pulling bar to top of chest and paused
– For Latissimus Dorsi results see → Lats – Strength & Muscle Mass .
– For Traps results see → Trapezius – Strength & Muscle Mass .
– For Erector Spinae results see → Mid-Lower Back – Upper Body Exercises .
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