Seated rows j

External oblique

Erector spinae, under the thoracolumbar fascia

Rows Brachioradialis

Brachioradialis

Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digitorum

Variations with a wide bar:

An underhand grip isolates the inferior portion of the trapezius.

An overhand grip isolates the posterior deltoid and the middle portion of the trapezius.

THE MOVEMENT

Sit facing the machine, feet resting on the foot pad and the torso bent forward. Inhale and bring the handle to the base of the sternum by straightening the back and pulling the elbows back as far as possible. Exhale at the end of the movement and return smoothly to the initial position.

This exercise works the bulk of the back; it focuses the effort on the latissimus dorsi, teres major, posterior deltoid, biceps brachii, and brachioradialis, and at the end of the movement, when the shoulder blades come together, the trapezius and rhomboids.

While raising the chest, the spinal muscles (erector spinae) also contribute. Allowing the weight to pull you on the return helps develop back flexibility.

Attention: To prevent back injury, never round the back when performing seated rows with heavy weights. 7

Variations with a wide bar:

An underhand grip isolates the inferior portion of the trapezius.

An overhand grip isolates the posterior deltoid and the middle portion of the trapezius.

Brachioradialis

Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digitorum

Abductor pollicis longus Extensor pollicis brevis Extensor carpi ulna

Extensor digiti minimi Anconeus Flexor carpi ulnaris

THE MOVEMENT

Sternocleidomastoid Splenlus capitis Levator scapula Spine of scapula

Rhomboid major

Teres minor Teres major Pectoralis major Latissimus dorsi

Serratus

External oblique

Erector spinae, under the thoracolumbar fascia g I ONE-ARM DUMBBELL MHS

Thoracolumbar Fascia Exercise

Grasp a barbell with the palm facing In; use the opposite hand and knee on the bench to support the back:

• Inhale and lift the upper arm and elbow as high as possible next to the body with the elbow bent.

• Exhale at the end of the movement.

To maximize the contraction, rotate the torso slightly toward the working side at the end of the row.

This exercise mainly works the latissimus dorsi, teres major, and posterior deltoid, and, at the end of the contraction, the trapezius and rhomboids. The forearm flexors (biceps brachil, brachlalls, and brachioradlalis) are also used.

Outer Deltoid Tendon Pain
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