Upper Back Flashcards
What are some common movements that we talk about with the upper back
Most are compound with the shoulder and elbow many of them are pulling exercises we can see grip related issues we do overhead, rows, and shrugs and most are descending strength curves
What type of grip is used with a pull-up and why is it so difficult
Use it overhand grip with palms facing away it is very hard because relative strength is important we need to overcome our bodyweight it is a D sending strength because it is hard at the top
What type of grip is a chin up and what muscles do we work that are different from the pull-up
We use a grip with the palms facing the body is easier then a pull up because depends on forearm muscles more
What is a neutral grip pull-ups
Where hands face each other it is easier than a regular pull up you have to use a triangle bar the negative is you cannot change the grip width
What is a flexed arm hang
Where we hold our chin up above the until we cannot anymore it is an isometric exercise and we use it for fitness tests and people who cannot do a regular pull up
What is it kipping pull-up
Sometimes called a Kip up where we swing legs from back to front there is a huge technique and Power aspect to it
What is a muscle up
You swing like it kipping pull-up but you want to get your hips up to the bar. position looks like a dip text me it is very popular in CrossFit you need explosiveness
What is a salmon ladder
Where you do a pull-up motion explosively to lift bar off one wrong and get it to the next rung . it is a significant risk if you fall
What are three ways we can get assistance with pull-ups for our last to work more
Machine have a person help us or bands
What is a weighted pull-ups for
It has more resistance so very strong people use this they need less reps
What is a lat pulldown
It is opposite of a pull-up the body is anchored and our hands move there are many bar options . we do not want to bring the bar to our lap or we are not working lats anymore
What is a behind the head lat pulldown
It is the same as a regular pulldown except where it ends people do this because I think it works so mats more but this is not true there is not a significant change from the regular. however you can get injuries because of the shoulder range of motion . however this is also harder to cheat on that’s what people do it because they feel it more
What is a lat pulldown with a narrow neutral grip
It is important to include the word neutral because if we just say narrow that could be using a regular bar and putting our hands closer together
What is a pullover machine
Works lats and serration anterior but usually for back our hands are up and we hold the bar and bring it forward Two lap elbows are locked into place this machine has a seatbelt and I could really hurt someone shoulders it is very hard to get into
What are rows good for and how do we do them
It brings the rhomboids really good so little upper back if we are weak in her lower back we need to be careful with that. there are four kinds of rows they are Dumbel row which is a bent over row , achest stabilizing T-bar row which is good if we have back problems , a seated cable row and a bent over barbell row
