UB-BACK-X-PULLEY ROW-ELBOWS DOWN


PULLEY ROW – ELBOWS DOWN


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  1. BACK MUSCLES → LATS, TERES MAJOR, TRAPS, RHOMBOIDS
  2. ROTATOR CUFF MUSCLE → SUBCAPULARIS
  3. DELTOID MUSCLE → POSTERIOR HEAD
  4. UPPER ARM MUSCLES → BICEPS, TRICEPS LONG HEAD

YOUTUBE VIDEOS


  1. SEATED CABLE ROW – BAND AROUND THE FOREARMS .
  2. SEATED CABLE ROW .
  3. SEATED CABLE PULL-APART ROW .
  4. SEATED SINGLE ARM CABLE ROW .
  5. INCLINE BENCH SINGLE ARM CABLE ROW .






THE EFFECT OF PERFORMING BILATERAL AND UNILATERAL ROW EXERCISES ON CORE MUSCLE ACTIVATION


International Journal of Sports Medicine 36(11) · July 2015
Atle Hole Saeterbakken; Vidar Andersen
PURPOSE/METHOD
– Compare core muscle activation in 3 different row exercises (free-weight bent-over row, seated cable row and machine row) performed unilaterally and bilaterally, at matched effort levels
– 15 resistance-trained men (26.0±4.4 years, 81.0±9.5 kg, 1.81±0.07 m) performed the exercises in randomized order.
RESULTS
– Erector spinae, EMG in bilateral free-weight row was greater than bilateral machine 34% and unilateral free-weight rows 12%
– Erector spinae and Multifidus, EMG in unilateral machine- and cable row were 60-63% and 74-78% of the bilateral performance
– External oblique, EMG during bilateral exercises were 37-41% of the unilateral performance
– External oblique and Multifidus, EMG in unilateral cable- and machine rows were 50-57% and 70-73% of the free-weight row
– Rectus abdominis there were no significant differences between conditions
CONCLUSIONS
1) free-weight row provided greater EMG activity in erector spinae (bilaterally and unilaterally) and multifidus (unilaterally) than machine row
2) unilateral performance of exercises activated the external oblique more than bilateral performance, regardless of exercise
3) generally bilateral performance of exercises provided higher erector spinae and multifidus EMG activity compared to unilateral performance


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