DB ROW – ELBOWS IN vs. OTHER EXERCISES
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EMG STUDIES
UPPER-MIDDLE-LOWER TRAPS + SERRATUS ANTERIOR
– Prone Flexion “Y”, Prone Ab-duction “T”, DB Row, DB Overhead Press
Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities – 2011 – Andersen
– 17 women (aged 24-55 years) without serious disorders participated
Results – High Intensity
Upper Traps: Prone Flexion Y 75 · Prone Abduction T 70 · DB Overhead Press 60
Middle Traps: Prone Abduction T 90 · DB Row 70 · Prone Flexion Y 70
Lower Traps: Prone Flexion Y 70 · Prone Abduction T 70 · DB Row 50
+ Serratus Anterior: DB Overhead Press 80 · Pushup Plus 70 · Prone Flexion Y 55
Exercises
1. DB Prone abduction with external rotation T: bench; abduct shoulders with thumbs pointing up until upper arm is horizontal; elbows slightly flexed
2. DB Prone flexion Y: bench; flex shoulders with thumbs pointing up until upper arm is horizontal, elbows slightly flexed
3. DB Overhead Press: sit upright; DBs in front of the shoulders; push DBs straight up until the arms are straight
4. DB Row: 30º from horizontal; one knee on the bench; pulls DB toward the ipsilateral lower rib
5. Push-up plus: push-up position on hands and feet or knees; keep torso rigid; push the body as high as possible off the floor by protracting the scapulas
6. Press-up: sit upright, feet on floor; straight arms; palms on edge of bench fingers pointing forward; dip down moving just the shoulder girdle
7. Ring fallouts: on the knees with the hands in the gymnastic rings, which are suspended just above the ground level
EKSTROM, DONATELLI, SODERBERG STUDY – TRAPEZIUS, SERRATUS ANTERIOR
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UPPER TRAPEZIUS
– Unilateral Shoulder Shrug, DB Lateral Raise, Prone “Y”, DB Low to High, Prone “T”, DB Row
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Upper Trapezius: was activated maximally with exercises requiring a great amount of upward rotation of the scapula
120% – Unilateral Shoulder Shrug
79% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
79% – Prone Arm Raise Overhead: in line with the lower fibers of the lower trapezius
72% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
66% – Diagonal Low to High: DB shoulder flexion + horizontal flexion + external rotation
66% – Prone Shoulder Horizontal Extension with External Rotation
63% – Prone Unilateral Row: face-down on a bench
– For Serratus Anterior results see → Serratus Anterior – Overhead Exercises .
MIDDLE TRAPEZIUS
– Prone “Y”, Prone “T”, DB Row
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Middle Trapezius
101% – Prone Arm Raise Overhead: in line with the lower fibers of the lower trapezius
87% – Prone Shoulder Horizontal Extension with External Rotation
79% – Prone Unilateral Row: face-down on a bench
53% – Unilateral Shoulder Shrug
49% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
47% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
45% – Prone Shoulder external rotation with the shoulder abducted 90° and the elbow flexed 90°: elbow supported on the table.
LOWER TRAPEZIUS
– Prone “Y”, Prone “T”, Prone “W”, DB Lateral Raise
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Lower Trapezius
97% – Prone Arm Raise Overhead “Y”: in line with the lower fibers of the lower trapezius
79% – Prone Shoulder external rotation with shoulder abducted 90° and elbow flexed 90°: elbow supported on table
74% – Prone Shoulder Horizontal Extension with External Rotation “T”
61% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
50% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
45% – Prone Unilateral Row: face-down on a bench
39% – Diagonal Low to High: DB shoulder flexion + horizontal flexion + external rotation
SERRATUS ANTERIOR
– DB Low to High, DB Lateral Raise, BB or DB Flat Bench Plus,
Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles – 2003 – Ekstrom
Results
Serratus Anterior: was activated maximally with exercises requiring a great amount of upward rotation of the scapula
100 – DB shoulder flexion + horizontal flexion + external rotation
96 – Shoulder Ab-duction in the plane of the scapula >120º; DB thumbs up raise in the plane of the scapula finishing above 120º
62 – DB thumbs up raise in the plane of the scapula finishing below 80º
62 – DB Flat Bench Plus or BB Flat Bench Plus (with weight on one side of bar) finishing with Plus push at top
57 – Shoulder external rotation with shoulder abducted 90° and elbow flexed 90° in prone position with elbow supported on table
53 – Bilateral scapular protraction with shoulder horizontally flexed to 45° and elbows flexed to 45° in supine position.
RECTUS ABDOMINIS, EXTERNAL OBLIQUE, ERECTOR SPINAE, MULTIFIDUS
– Row Exercises
The effect of bilateral and unilateral row exercises on core muscle activation · 2015 – Saeterbakken; Vidar Andersen
Procedure
– 15 resistance-trained men
Results
External oblique: db row 25% · seated cable unilateral 15% · machine unilateral 15%
Rectus abdominis: no significant differences
Erector spinae: bb row 30% · db row 28% · seated cable bilateral 25% · machine bilateral 25%
· seated cable unilateral 15% · machine unilateral 12%
Multifidus: bb row 22% · db row 22% · machine bilateral 20% · seated cable bilateral 18%
· seated cable unilateral 15% · machine unilateral 15%