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DEL.ICIO.USTraining Your Back
The Atlanta Journal-Constitution
Have you ever been told to change your grip during lat pulldowns to target different muscles?
How about squeezing your scapula together during seated rows for a better upper back workout? A study published in Dynamic Medicine found that a wide-grip lat pulldown does not significantly increase the activity of your latissimus dorsi muscles compared to a close supinated grip (palms facing in), nor does a close supinated grip preferentially activate the biceps. Activity in the latissimus dorsi is actually higher during the seated row than during lat pulldowns with a wide or supinated grip. The highest activity of the trapezius and rhomboids occurs during the seated row, but retracting the scapula does not influence muscle activity. The bottom line? Stick to the seated row instead of the lat pulldown to train your upper and middle back muscles, and don’t worry about squeezing your scapula together if you don’t already do it.
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