Upper back exercises

Question 1

Chins and lat-pulldowns involve what movement?

Answer 1

shoulder adduction/extension (depending on grip width)

Question 2

Why should you slightly lean away from the maching and hyperextend in a lat pulldown?

Answer 2

to create the optimal line of pull of lats dorsi while reducing the role of the sternal pec major

Question 3

Pulldown errors

Answer 3

• bar finishes below the clavicles
• trunk is not reclined backwards away from the machine
• fail to slightly hyperextend the thoracic spine

Question 4

Rowing errors

Answer 4

• elbows abduct rather than pulling into the side of the body (DB row)
• finish positions fail to achieve sufficient scapula retraction (chest is not ‘high beam’)
• trunk is not mildly hyperextended

Question 5

In a DB row, why should you pull weight into the navel (rather than shoulder)?

Answer 5

to maximise lats dorsi activation and reduce the posterior deltoid becoming the limiting factor

Question 6

In a seated cable row, flexing and extending the trunk will…

Answer 6

• allow greater stretch on lats and teres major

- increase loads on the lumbar discs

Question 7

Rowing movements are excellent alternatives to chinning movements because…

Answer 7

abduction or flexion at the shoulder does not exceed 90degrees and is therefore good for those with shoulder instability

Question 8

Pronation vs. supination

Answer 8

• will effect the extent to which the elbow flexors limit performance

Question 9

Behind the head…

Answer 9

• greatly increases shoulder and neck strain

- risk of cables snapping on pulldown machines

Question 10

Absolute contraindications to chins and lat-pulldowns

Answer 10

• history of major or unrepaired shoulder instability

Question 11

Relative contraindications to chins and lat-pulldowns

Answer 11

• history of minor or surgically repaired shoulder instability

Question 12

Relative contraindications to rowing movements

Answer 12

• history of disc injury and lower back pain