During the seated row the dominant level of myoelectric activity that is assessed, generated by the muscular system, occurs in the middle trapezius/rhomboid muscle group. Having the chest-supported during shoulder extension reports the highest average EMG in the latissimus dorsi.
To maximize recruitment and ensure these great amplitudes of activity remain intense during a rowing motion, keep the chest compressed upon the pad by placing your feet in back of your body. This serves two functions; it requires you to lean forward on the chest pad and keeps you from leaning backwards with the help of your legs and hips when pulling.
Training the variations of the exercise with all of the Pendulum 3-Way handles will assure development of the middle trapezius, rhomboids and latissimus muscles. A great way to Get Strong.
About 45% of the body weight of men and 35% of the weight in women is skeletal muscle. One of the natural changes of aging is the reduction of skeletal muscle mass and the associated reduction of muscle performance commonly called sarcopenia. Men and women’s limb muscles become smaller and have more fat and connective tissue than those of younger individuals.
The aged fast twitch muscle fiber loss means that muscle produces less force and a slowing of it’s mechanical characteristics, that is; the response to stimuli, stretch beyond its resting length, change in contractility and response to exercise leading to changes such as size and strength.
To minimize these losses that will occur, physical activity, diet and muscular development and the effort to retain it throughout life will slow the natural process. Exercise can lower blood pressure, slow the age-related decline in VO2 max, improve bone health, make increases in cognitive function, provide a reduction of disease risk factors and offset the loss of muscle mass and strength due to normal aging.
Enhance the quality of your life by Getting Strong and keeping fit.
The seated row engages the muscles of the upper back. Pulling the arms backwards from full extension engages the latissimus dorsi, rhomboids, bicep brachii and forearms. To fully maximize contraction of this musculature the Pendulum 3-Way Row was designed to keep the athlete from using their lower legs to assist in the movement and has ‘patented’ rotating handles to keep continual stress on the musculature being trained to enhance development.
To make the rowing movement more diverse the Set Extension Technology Range Limiter aids in progressive overload, targets specific anatomical areas and is an important rehabilitative tool. The machines three handle positions, unilateral and bilateral work arms, all help to ensure the areas of the upper back and posterior shoulder can be developed fully.
In strength training latissimus dorsi exercises are advocated to provide muscle balance to upper body pressing movements. Having strong lats allow for generating force and are important in lifting and accelerating heavy or light weights.
In most sports injuries to this area are comparatively rare, yet can be debilitating. Latissimus injuries more often are seen in sports such as baseball from shoulder throwing movements, gymnastics, volleyball, tennis, rock climbing and wrestling.
Increasing the strength at specific joint positions aids not only in development, but as importantly in rehabilitation. Mechanical advantages aid in fiber recruitment, increase metabolic stress and provide a greater neuromuscular fatigue.
In the seated row supination and pronation of the hands affect and target specific areas of one’s musculature whether it be; rhomboids, middle trapezius, teres major, posterior deltoid, long head of the tricep, biceps, forearms or other stabilizing muscles.
The Pendulum 3-Way Row has three separate handle positions specifically designed to single out these powerful latissimus dorsi muscles and its stabilizers. This enables the athlete to be strong in all joint positions when the movement is a lower mechanical advantage or not.
