SCAPULAR MOVEMENTS: I-W-T-Y
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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
UPPER, MIDDLE, LOWER TRAPS + SERRATUS ANTERIOR
– Prone Flexion “Y”, Prone External Rotation “W”, Standing Forward Flexion
Scapular muscle activity in a variety of plyometric exercises – 2016 – Maenhout
– Thirty-two healthy subjects
Results
Upper Trapezius: prone forward flexion thumbs up “Y” 75 · standing forward flexion overhead 45
Middle Trapezius: prone forward flexion thumbs up “Y” 95 · prone shoulder external rotation “W” 85
Lower Trapezius: prone forward flexion thumbs up “Y” 90 · prone shoulder external rotation “W” 90
Serratus Anterior: standing forward flexion 98% · standing external rotation 60% · BOSU pushup 60%
UPPER LATS, INFRASPINATUS, MIDDLE-LOWER TRAPS & ERECTOR SPINAE
– Seated Cable Row, Inverted Body Row, Prone LYT, BB Row
– Lat Pulldown, Chinup, Pullup
What is the best back exercise? – 2018 – Edelburg – PDF Link to Edelburg Thesis .
Procedure
– 19 males; resistance-trained; 5 reps @70% 1RM or bodywt; rest 2min; exercises performed in random order
Exercises
Lat Pulldown: overhand grip, medium width; pulled shoulder blades down and back; leaning back slightly pulling bar to top of chest and paused
Pullup: shoulder width overhand grip, pulled shoulders back and down, elbows down toward sides, chin level with the bar
Bent-over BB Row: shoulder width overhand grip; pulled toward the sternum keeping a flat back
Inverted Row: straight bar; medium-width grip; shoulder blades retracted at finish
Seated Row: V-bar handle; feet on platform, knees bent, straight back; chest up; pulled until handle touched front of stomach
TRX Row: pulled scapula down and back; elbows tight; palms facing inward; standing with one foot ahead of the other; leaning backward while shifting body weight over back leg; shoulders rolled forward
Prone “I” face down on bench; arms straight overhead; palms facing inward; retracting scapulae
Prone “Y” face down on bench; arms at 45º lifting thumbs toward the ceiling; retracting scapulae
Prone “T” face down on bench; arms at 90º palms facing floor; retracting scapulae
Results MVC
Latissimus dorsi – Upper Fibers – Extension, adduction, horizontal abduction, and internal rotation of the shoulder
· Over 100% – pullup > chinup
· 85% → 82% – bent-over bb row > seated row > lat pulldown > inverted row
· 45% → 40% – TRX > IYT Raises
Infraspinatus – External rotation of the shoulder (this is one of the rotator cuff muscles)
· 58% → 50% – IYT Raises > bent over bb row > pullup > chinup > inverted row
· 40% → 35% – seated row > TRX > lat pulldown
Middle trapezius – Upward rotation and adduction of the scapulae
· Over 100% – IYT Raises > bent over bb row > inverted row > seated row
· 80% → 75% – pullup > TRX
· 60% – chinup > lat pulldown
Lower trapezius – Depression of the scapulae
· 80% –IYT Raises
· 62% → 42% – bent over bb row > lat pulldown > pullup >inverted row > chinup > seated row
· 35% – TRX
+ Erector spinae – Extension and lateral flexion of the spine
· 62% – bent over bb row
· 48% → 40% – IYT Raises > pullup > chinup > inverted row > seated row
· 28% → 20% – TRX > lat pulldown
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