not soreness, because I don't really get sore, but rather that low-level inflammation "full" feeling that you get after a good workout, in my traps with the dumbbell rows and the off-center single arm rows vs cable rows and single arm cable rows in the normal position.ĭo you think that this is just a case of personal variation, where YMMV, or do you think there may be something to this? On a more personal level, I have noticed that I can feel my traps working harder with dumbbell rows and off-center single arm seated cable rows (which I haven't seen anyone else do, I just thought about the joint moments and realized that my single arm cable rows probably weren't as much of a trap challenge as a lat challenge, and added these in for the traps). I think we probably need more data points, like teres major, as well as some more angular data on body positioning (I've noticed a substantial difference in what muscles feel like they're working when keeping the torso parallel with the ground vs the slight to moderate incline that is more common) and certainly an actual pool of subjects to really make meaningful assertions, but this is still an interesting case study. particularly when you look at the data from the prone weighted trap raises.īret's personal results indicate that there may be something of an opposite relationship in terms of indirect signs of muscle activity. Granted, it's surface EMG so at least the mid trap values could be interpolated with rhomboids, but it is still pretty interesting. It appears that the exercises you mentioned do not achieve as high of an EMG signal strength, which we know is a corollary for muscle activation. Given your assertions here in this reply, how do you feel about the results of Bret Contreras's self case-study in terms of EMG activity? Sorry for the lengthy post!Ī question for you, regarding this reply to Jeff Morton: Hi Tony, I'm a fan and this is my first time posting here. However, none of this matters if your name is Matt Kroczaleski and you’re a beast: I like to cue people to think about bringing their elbow toward their hip rather than straight up and down. While there is scapular retraction happening (more on this below), I feel the 1-arm DB row is more of a lat exercise than it is an upper back exercise. To the point above, the arm should move in more of an “arc” movement (forward to back) rather than straight up and down. The elbow not going too far back (to the point where there’s excessive glenohumeral extension, and subsequent anterior laxity of the shoulder).An anatomically “neutral” spine position: the upper doesn’t round, and the head doesn’t protract forward.Most people understand that a good DB Row is performed with: I’m not going to belabor the obvious talking points here. You know the saying: if it looks like crap…. In fact, I’d bunch both the 1-arm DB row and push-up together as two exercises most people roll their eyes at and think are easy, but fall woefully short in terms of passing the eyeball test. That said, most people don’t perform it correctly. To me nothing sends the message of “ I lift weights” more so than someone who has an impressive looking backside.Īnd one of my favorite exercises to train the back is the 1-arm DB Row. A Common Dumbbell Row Mistake: Let the Shoulder Blade Move!
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