when doing pullups and any sort of row

crucialkc · 05-09-2007, 10:42 AM

do you keep your scapula retracted at peak contraction? I have a problem with my left shoulder rolling forward and I don't think I've been doing any row/pull movement correctly..

crucialkc · 05-09-2007, 10:49 AM

btw reps to anyone who has a good answer

ghswrestler · 05-09-2007, 10:57 AM

you may be doin to much weight...but yes i do squeeze my shoulder blades together

Things that i think help is when doing seated rows i make sure my chest is poked out that helps with me squeezing my shoulder blades together and on every row movement i squeeze them together hard.

Try to lighten the weight and see if u stil lhave a problem with ur left shoulder rolling forward, or focus more on squeezing ur shoudler blades

TexAss · 05-09-2007, 10:58 AM

I pull my blades in at the setup and keep them that way for the entire movement unless I want to stretch that area.

echoareone · 05-09-2007, 10:59 AM

This is the best way to do rowing motions, in my opinion. By retracting the scapula, I assume you mean "trying to make your shoulderblades touch".

This apparently places more of the work on your back and lats.

crucialkc · 05-09-2007, 11:02 AM

okay, so you want your shoulder blades pulled together and chest puffed out during any pulldown/row movement then?

DJAuto · 05-09-2007, 11:06 AM

Quote:

Originally Posted by crucialkc

okay, so you want your shoulder blades pulled together and chest puffed out during any pulldown/row movement then?

In a comfortable sense. While you don't want to be caving in over your chest, you certainly don't want to be preoccupied with maintaining retraction either.

crucialkc · 05-09-2007, 11:08 AM

Quote:

Originally Posted by DJAuto

In a comfortable sense. While you don't want to be caving in over your chest, you certainly don't want to be preoccupied with maintaining retraction either.

hmm, i think it's a pretty big deal for me though. my shoulder pops and clicks now and I think it's from doing 90% of my back movements incorrectly.

DJAuto · 05-09-2007, 11:10 AM

Quote:

Originally Posted by crucialkc

hmm, i think it's a pretty big deal for me though. my shoulder pops and clicks now and I think it's from doing 90% of my back movements incorrectly.

I think it's from a pre-existing condition.

Have you ever had a shoulder injury? Rotator cuff issues?

AlexD3891 · 05-09-2007, 11:10 AM

Quote:

Originally Posted by crucialkc

okay, so you want your shoulder blades pulled together and chest puffed out during any pulldown/row movement then?

The answer to this is an unequivocal yes. The object of the exercises is to contract the back muscles against the weight. I usually let my shoulder blades come apart on the negative for a good stretch, but all I think about on the contraction is moving my elbows back and together slightly and squeezing the shoulder blades. Pushing out your chest (as long as your upper body isn't moving up and down too much) assists greatly in facilitating the contraction of the back muscles. Enjoy!

crucialkc · 05-09-2007, 11:20 AM

well, what I'd do before is push out my chest and pull my elbows back, but my shoulders would roll forward -- even when doing that.. if you can envision it, it feels like it placed more emphasis on my rear delts rather than my rhomboids or lats...

Defiant1 · 05-09-2007, 11:24 AM

Quote:

Originally Posted by crucialkc

do you keep your scapula retracted at peak contraction? I have a problem with my left shoulder rolling forward and I don't think I've been doing any row/pull movement correctly..

I actually don't worry about it. If I had a problem with my middle back I would do a specific movement concentrating on the top third of the motion.

But your traps work regardless of you squeezing your upper back.

I dont work at Ballys · 05-09-2007, 11:35 AM

You're simply working the rhomboids and traps in a static contraction, cutting out part of ROM and isolating the movement to your lats, rear delts and biceps. It's the same principle behind using your lower back to help throw the weight, the more muscles involved, the more weight you'll be able to move.

There's nothing "wrong" with what your doing, especially if it helps your shoulder. I personally stretch and contract my rhomboids when I do rows.

crucialkc · 05-09-2007, 02:20 PM

Quote:

Originally Posted by Ballys Trainer

You're simply working the rhomboids and traps in a static contraction, cutting out part of ROM and isolating the movement to your lats, rear delts and biceps. It's the same principle behind using your lower back to help throw the weight, the more muscles involved, the more weight you'll be able to move.

There's nothing "wrong" with what your doing, especially if it helps your shoulder. I personally stretch and contract my rhomboids when I do rows.

well, I'm talking about at the top of the movement.. stretch during the negative, but when I'm pulling towards my body, I try it..

I tried doing this yesterday and didn't have a prob w my shoulder popping/clicking like I usually do.. didn't know if this was the proper way to do it in the first place or what.