LAT PULLDOWNS
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EMG STUDIES
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
– resistance trained
Electrodes
– placed along the presumed direction of the underlying muscle fibre with center-to-center distance of 2 cm on the 4 muscles
Procedure
– It is a general belief that a wider grip activates the latissimus dorsi more than a narrow one
– compare 6RM in the lat pull-down using pronated grip:
(1) Narrow 1x (2) Medium 1.5 (3) Wide 2x biacromial shoulder width distance
Results
Latissimus dorsi: approx. 75% for all 3 grips
Trapezius – Middle: approx. 80% for all 3 grips
Infraspinatus: approx. 100% for all 3 grips
+ Biceps brachii: approx. 60% for all 3 grips
LATS, TERES MAJOR, POSTERIOR DELTOID
– Lat Pulldown Narrow & Wide Grip
Muscle Utilization Patterns Using Various Hand Positions During the Lat Pull‐down – 2002 – Signorile – PDF .
Procedure
– 10 men minimum 1 yr wt training; 3 reps 10RM
– NOTE: for graph image (a) latissimus dorsi (b) pectoralis major (c) posterior deltoid (d) triceps long head (e) teres major
Results
Note: Electrodes for Latissimus Dorsi were most likely Middle Lats
Latissimus Dorsi: wide pronated anterior 105% · close supinated 90% · wide posterior 90% · close neutral 85%
Teres Major: wide pronated anterior 125% · wide posterior 115% · close supinated 105% · close neutral 90%
Posterior Deltoid: close neutral 60% · wide pronated anterior 50% · close supinated 45% · wide posterior 20%
+ Pectoralis Major: close neutral 80% · close supinated 65% · wide pronated anterior 60% · wide posterior 45%
+ Long head of the Triceps: wide pronated anterior 60% · wide posterior 45% · close neutral 30% · close supinated 25%