BICEPS: PULL & ROW EXERCISES
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EMG STUDIES
UPPER-MIDDLE-LOWER TRAPS + LATS & BICEPS
– Lat Pulldown, Seated Cable Row, BB Row, Upright Row
EMG of the biceps brachii, latissimus dorsi, and trapezius muscles during 5 pull exercises – 2005 – Handa 
Procedure
– compare 5 different pull movements; 8 weight-trained men; 3 reps @70%1RM; using a
Results using a Universal Machine
Note: I don’t know where the electrodes were placed for the latissimus dorsi
Biceps Brachii: upright row 92% ·lat pulldown 64% ·bb bent over row 44%· seated cable row 41%
+ Latissimus Dorsi: seated cable row 82% · lat pulldown 78% · bent over row 64% · upright row 14%
+ Trapezius – Upper: upright row 82% · bb bent over row 78% · seated cable row 42% · lat pulldown 29%
+ Trapezius – Middle: bb bent over row 90% · seated cable row 66% · upright row 66% · lat pulldown 48%
+ Trapezius – Lower: bb bent over row 87% · upright row 67% · seated cable row 56% · lat pulldown 55%
Upper Latissimus Dorsi, Middle Trapezius, Rhomboids, Biceps
– Lat Pulldowns vs. Seated Row
Variations in muscle activation levels during traditional latissimus dorsi weight training exercises – 2004 – Lehman
Subjects
– 12 healthy males average age 27 with >6 months of weight training experience
Electrode Placement
– Biceps Brachii: middle of the muscle belly when the elbow was flexed at 90 degrees
– Latissimus Dorsi: one cm lateral to the inferior border of the right scapula
– Middle Trapezius and Rhomboid Minor: between the spine of the scapula and the 2nd thoracic spinous process
Exercises
1. Wide Pronated Grip Pull down: 150% shoulder width; arms 90º shoulder flexion and 90º elbow flexion. (1–2″ above eye level); hold for 10 secs
2. Reverse (Supinated) Grip pull down: 100% shoulder width; arms 90º shoulder forward flexion and 90º elbow flexion (1–2″ above eye level); hold 10 secs
3. Seated Row, shoulders retracted: mid pronated position grip 6″ apart; shoulder 0º flexion and 90º elbow flexion with maximal scapular retraction; hold 10 secs
4. Seated Row, shoulders slack: same movement as exercise #3 except allowing the scapula to roll forward during the isometric hold portion of the exercise
Results – MVIC
Note: same weight was used for all 4 exercises
Biceps Brachii: supinated grip lat pull 20% · seated row + retraction 20% · seated row 18% · pronated grip lat pull 15%
+ Upper Latissimus Dorsi: seated row + retraction 37% · seated row 30% · pronated grip lat pull 26% · supinated grip lat pull 22%
+ Middle Trapezius/Rhomboids: seated row + retraction 35% · seated row 30% · pronated grip lat pull 27% · supinated grip lat pull 20%
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