Upper Back Set

Based on resistance booklet and video on brightspace

What are the joints and muscles in a Lat pulldown and or chin up?

Shoulder adduction/abduction, scapular depression/rotation, elbow flexion/extension, latissimus dorsi, rear deltoid, teres major, rhomboids,trapezius, biceps brachii, brachialis and brachioradialis.

What is the correct pronated grip lat pulldown setup?

Even grip, elbows to the floor and keep forearm vertical allowing 10 to 15 degrees off vertical.

What happens if the forearm angle flattens too much on a lat pulldown?

You activiate the chest and rotator cuff muscles and not the lats.

What is the correct v grip lat pulldown contact point?

Bar to torso, between collarbone and chest to nipple line, for maximum middle back activation.

What is the correct wide pronated grip lat pulldown elbow direction?

Elbows pull straight down below body and not behind, as that cause internal rotation and flattens forearm causing strain to the rotator cuff and chest.

What is the correct seated row pull point and elbow angle?

Bar to about lower ribcage with elbows tucked roughly 30-40 degrees from vertical.

What is the difference between rows and lat pulldowns in terms of target?

Rows target lat thickness whilst pulldowns and chin ups grow lat shape and width.

What is the correct seated row spinal position?

Spine is just above 90 degrees so that when fatigue sets in we don’t lean below 90 degrees and strain the spine and compremise posture and alignment.

What is the correct 1 arm dumbbel row position?

90 degrees through the shoulder to bench, and hip to leg to floor, neutral spine and grounded leg has a slight bend at the knee.

What are the 7 classic rules of resistance training instruction and key points for upper back?

Easy and comfortable weight, slow and controlled movement, posture and alignment, firm and even grip (feet), breathing, full ROM, client concentration and key points are to have even and firm grip at all times, client is focused to insure correct ROM and not risk rotator cuff issues, and chest activation.