UB-BICEPS-X-PULL-EXERCISES


BICEPS & PULL EXERCISES


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EMG STUDIES


LATS, INFRASPINATUS, LOWER TRAPEZIUS, BICEPS
– Pullup vs. Chinup

Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise – 2010 – Youdas
Subjects
– subjects were actively strength training at least 2-3 times per week
Variations
(1) pullup pronated grip
(2) chinup supinated grip
(3) perfect pullup pronated rotating to supinated
Results %MVIC
Biceps Brachii: chinup 100 · perfect pullup 90 ·pullup 80
+ Latissimus Dorsi – Upper Fibers: perfect pullup 130 · pullup 120 · chinup 115
+ Lower Trapezius: pullup 60 · perfect pullup 50 · chinup 45
+ Infraspinatus: pullup 80 · chinup 75 · perfect pullup 70

+ Pectoralis Major – Upper Region: chinup 60 · perfect pullup 50 · pullup 45
+ Erector Spinae: no significant difference
+ External Oblique: no significant difference

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LATS, INFRASPINATUS, MIDDLE-LOWER TRAPS, BICEPS, BRACHIORADIALIS
– Pullup vs. Chinup

EMG analysis of muscle activation during 4 different grips of pull-ups – 2017 – Dickie
Procedure
– Nineteen strength trained males
– 5 reps added load; 4 grip orientations
Results
Note: Location of the electrodes not indicated. Probably the Upper Latissimus Dorsi. 
Brachioradialis
(80-65%): pronated 80% · neutral 70% · rope 70% · supinated 65%
Biceps Brachii (58-52%): neutral 60% · supinated 55% · pronated 55% · rope 50%
+ Latissimus Dorsi (41-32%): rope 40% · pronated 40%·supinated 35%·neutral 30%
+ Middle Trap (48-28%): pronated 50%·rope 30%·supinated 25%·neutral 25%
+ Lower Trap (30-21%): pronated 30%·supinated 25%·neutral 25%·rope 20%
+ Infraspinatus (48-40%): rope 45%·pronated 45%·supinated 40%·neutral 40%


MIDDLE LATISSIMUS DORSI, MIDDLE TRAPEZIUS, BICEPS
– Pullup vs. Lat Pulldowns

A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises – 2018 – Hewit
Results – 10+ reps
– Forty-one uninjured college-aged males (n = 28) and females (n = 13) participated
– All exercises are with a pronated grip; 1.5x bi-acromial width
Biceps: pullup 100%· seated lat pull 60% · kneeling lat pull 55%·assisted pullup 45%
+ Latissimus Dorsi – Middle Fibers: pullup 95% · seated lat pull pronated grip 80% · kneeling lat pull pronated grip 80% · assisted pullup 70%
+ Trapezius – Middle Fibers: pullup 70% · assisted pullup 60% · seated lat pull 55% · kneeling lat pull 50%
+ Rectus Abdominus: pullup 120% · seated lat pull 110% · assisted pullup 110% · kneeling lat pull 100%

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LATISSIMUS DORSI & BICEPS
– Lat Pulldowns vs. Pullup

Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises – 2012 – Doma
Results
Biceps Brachii: Chinups 65% . Lat Pulls 65%
+ Latissimus Dorsi: Chinups 75% . Lat Pulls 60%

 

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LATS, INFRASPINATUS, MIDDLE TRAPEZIUS, BICEPS
– Lat Pulldown Narrow, Medium & Wide Grip

Effects of Pronated Grip Width on the Lat Pull – 2014 – Andersen; Fimland; Wiik; Skoglund; Saeterbakken
Electrodes
– placed along the presumed direction of the underlying muscle fibre with center-to-center distance of 2 cm on the 4 muscles
Procedure
– 16 healthy (ge, 24 ± 4 years; resistance-trained (experience, 6 ± 3 years) men
– It is a general belief that a wider grip activates the latissimus dorsi more than a narrow one
(1) Narrow 1x biacromial shoulder width distance pronated grip
(2) Medium 1.5 biacromial shoulder width distance pronated grip
(3) Wide 2x biacromial shoulder width distance pronated grip
Results – 6RM
Biceps brachii: approx. 60% for all 3 grips
+ Latissimus dorsi: approx. 75% for all 3 grips
+ Trapezius – Middle:
approx. 80% for all 3 grips
+ Infraspinatus
: approx. 100% for all 3 grips

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