UB-BACK-X-ROW-SEATED-PULLEY-ELBOWS-DOWN-vs-OTHER-EXERCISES


SEATED PULLEY ROW – ELBOWS DOWN or IN
vs. OTHER EXERCISES


CLICK ON IMAGE TO ENLARGE


1


The effect of bilateral and unilateral row exercises on core muscle activation · 2015 – Saeterbakken; Vidar Andersen
– 15 resistance-trained men
Erector spinae: bb row = db row > seated cable bilateral > machine bilateral
Multifidus: bb row = db row > seated cable bilateral = machine bilateral > seated cable unilateral = machine unilateral
External oblique: db row > seated cable unilateral > machine unilateral
Rectus abdominis: no significant differences
1


EMG of the biceps brachii, latissimus dorsi, and trapezius muscles during 5 pull exercises – 2005 – Handa
– compare 5 different pull movements; 8 weight-trained men; 3 reps @70%1RM; using a Universal Machine
– upright row; bent over barbell row; seated pulley row; front lat pull-down
latissimus dorsi: seated pulley row 82%; lat pulldown 78%; bent over row 64%; upright row 14%
trapezius – upper: upright row 82%; bent over row 78%; seated row 42%; lat pulldown 29%
trapezius – middle: bent over row 90%; seated row 66%; upright row 66%; lat pulldown 48%
trapezius – lower: bent over row 87%; upright row 67%: seated row 56%; lat pulldown 55%
biceps brachii: upright row 92%; lat pulldown 64%; bent over row 44%; seated row 41%


Variations in muscle activation levels during traditional latissimus dorsi weight training exercises – 2004 – Lehman
(1) pronated grip pulldown (2) supinated grip pulldown (3) seated row (4) seated row + retraction
latissimus dorsi: seated row + retraction > seated row > pronated grip lat pull > supinated grip lat pull
middle trapezius/rhomboids: seated row + retraction > seated row > pronated grip lat pull > supinated grip lat pull
biceps brachii: supinated grip lat pull > seated row + retraction > seated row > pronated grip lat pull
1


What is the best back exercise? – 2018 –  Edelburg – University of Wisconsin–La Crosse
– Seated Row: Seated pulley machine; V-bar handle; feet on platform, knees bent, straight back; chest up; pulled elbows back to front of stomach
– 19 males; all had previous resistance-training experience and were familiar with the exercises; 5 reps @70% 1RM or bodywt; rest 2min
.
.

  • Latissimus dorsi – Extension, adduction, horizontal abduction, and internal rotation of the shoulder
    • Over 100% – pull-up > chinup
    • 85% → 82% – bent-over row > seated row > lat pulldown > inverted row
    • 45% → 40% – TRX > LYT
  • Infraspinatus – External rotation of the shoulder (this is one of the rotator cuff muscles)
    • 58% → 50% – LYT > bent over row > pull-up > chinup > inverted row
    • 40% → 35% – seated row > TRX > lat pulldown
  • Middle trapezius – Upward rotation and adduction of the scapulae
    • Over 100% – LYT > bent over row > inverted row > seated row
    • 80% → 75% – pullup > TRX
    • 60% – chinup > lat pulldown
  • Lower trapezius – Depression of the scapulae
    • 80% – LYT
    • 62% → 42% – bent over row > lat pulldown > pullup > inverted row > chinup > seated row
    • 35% – 8. TRX
  • Erector spinae – Extension and lateral flexion of the spine
    • 62% – bent over row
    • 48% → 40% – LYT > pullup > chinup > inverted row > seated row
    • 28% → 20% – TRX > lat pulldown

1


Comments are closed.