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From: Tom Anderson on 4 Oct 2008 10:13
Hi team,

I'm thinking about tweaking my lifting routine a little. At the moment,
for my back, i do seated rows and pulldowns. I used to do upright rows as
well, but lately haven't had time. It strikes me that this focuses more
than necessary on my lats: the pulldowns are basically all lats, and the
lats are a major mover in the rows too. Not that there's anything wrong
with working the lats, but i want to make sure the upper back is worked
properly too.

My thought was to switch from normal seated rows to something focused more
on the upper back, and ideally including the medial delts, leaving the
pulldowns to take care of the lats. Thinking mechanically, doesn't that
basically entail doing a pull movement in which the angle is lower than in
a seated row? As you shift the angle from vertically downward to
vertically upward, you shift the emphasis from lats to medial delts, with
the upper back muscles being somewhere in between. Does that make sense?

If so, is a Yates row it? If not, what?

I could try leaning back more when i do seated rows, but the seat on the
machine doesn't really enable that. I could do a kind of cable low row on
the crossover machine, i suppose.

tom

--
resistance is fertile
From: Omelet on 4 Oct 2008 12:42
In article <Pine.LNX.4.64.0810041456340.17520(a)urchin.earth.li>,
Tom Anderson <twic(a)urchin.earth.li> wrote:

> Hi team,
>
> I'm thinking about tweaking my lifting routine a little. At the moment,
> for my back, i do seated rows and pulldowns. I used to do upright rows as
> well, but lately haven't had time. It strikes me that this focuses more
> than necessary on my lats: the pulldowns are basically all lats, and the
> lats are a major mover in the rows too. Not that there's anything wrong
> with working the lats, but i want to make sure the upper back is worked
> properly too.
>
> My thought was to switch from normal seated rows to something focused more
> on the upper back, and ideally including the medial delts, leaving the
> pulldowns to take care of the lats. Thinking mechanically, doesn't that
> basically entail doing a pull movement in which the angle is lower than in
> a seated row? As you shift the angle from vertically downward to
> vertically upward, you shift the emphasis from lats to medial delts, with
> the upper back muscles being somewhere in between. Does that make sense?
>
> If so, is a Yates row it? If not, what?
>
> I could try leaning back more when i do seated rows, but the seat on the
> machine doesn't really enable that. I could do a kind of cable low row on
> the crossover machine, i suppose.
>
> tom

If you want to isolate the medial deltoids, I'd suggest lateral/shoulder
flies.

Just MHO...

Cable crossovers could not be ruled out either pulling "up" and across
rather than down. Think about the mechanics.

I'm not impressed with any kind of row for medial delts.
--
Peace! Om

"He who has the gold makes the rules"
--Om

"He who has the guns can get the gold."
-- Steve Rothstein
From: Paul Cassel on 5 Oct 2008 12:26
Tom Anderson wrote:
> Hi team,
>
> I'm thinking about tweaking my lifting routine a little. At the moment,
> for my back, i do seated rows and pulldowns. I used to do upright rows
> as well, but lately haven't had time. It strikes me that this focuses
> more than necessary on my lats: the pulldowns are basically all lats,
> and the lats are a major mover in the rows too. Not that there's
> anything wrong with working the lats, but i want to make sure the upper
> back is worked properly too.
>
> My thought was to switch from normal seated rows to something focused
> more on the upper back, and ideally including the medial delts, leaving
> the pulldowns to take care of the lats. Thinking mechanically, doesn't
> that basically entail doing a pull movement in which the angle is lower
> than in a seated row? As you shift the angle from vertically downward to
> vertically upward, you shift the emphasis from lats to medial delts,
> with the upper back muscles being somewhere in between. Does that make
> sense?
>
> If so, is a Yates row it? If not, what?
>

I don't see a Yates Row hitting your medial delts at all. I would think
an upright would come closer. As Omlet says, laterals are the way to go.
What you may try is pre-exhaustion using lateral raises and then go to
the upright row. I don't know if that'll do anything more than the two
exercises done seperately, though.
From: Steve Freides on 5 Oct 2008 20:25
"Paul Cassel" <pcasselremove2(a)comremovecast.net> wrote in message
news:wIednT0aNcfXdnXVnZ2dnUVZ_uKdnZ2d(a)comcast.com...
> Tom Anderson wrote:
>> Hi team,
>>
>> I'm thinking about tweaking my lifting routine a little. At the
>> moment, for my back, i do seated rows and pulldowns. I used to do
>> upright rows as well, but lately haven't had time. It strikes me that
>> this focuses more than necessary on my lats: the pulldowns are
>> basically all lats, and the lats are a major mover in the rows too.
>> Not that there's anything wrong with working the lats, but i want to
>> make sure the upper back is worked properly too.
>>
>> My thought was to switch from normal seated rows to something focused
>> more on the upper back, and ideally including the medial delts,
>> leaving the pulldowns to take care of the lats. Thinking
>> mechanically, doesn't that basically entail doing a pull movement in
>> which the angle is lower than in a seated row? As you shift the angle
>> from vertically downward to vertically upward, you shift the emphasis
>> from lats to medial delts, with the upper back muscles being
>> somewhere in between. Does that make sense?
>>
>> If so, is a Yates row it? If not, what?
>>
>
> I don't see a Yates Row hitting your medial delts at all. I would
> think an upright would come closer. As Omlet says, laterals are the
> way to go. What you may try is pre-exhaustion using lateral raises and
> then go to the upright row. I don't know if that'll do anything more
> than the two exercises done seperately, though.

I think the Yates row, as most people do it, is pretty upright already.

-S-
http://www.kbnj.com


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