Which of the following is the agonist used in the upright row exercise? So you should avoid this variation if your goal is to hit the trapezius. In an antagonistic muscle pair, as one muscle contracts, the other muscle relaxes or lengthens. An intended action of the primary muscle uses in a upright row is shoulder adduction. For best results, avoid these common mistakes. Execution. Muscles that work like this are called, In an antagonistic muscle pair, as one muscle contracts, the other muscle relaxes or lengthens. This exercise involves the trapezius, the deltoids and the biceps. ACTION (MOVEMENT): Keeping your body straight and stationary, pull the bar vertically upward towards your chin in a smooth motion. CONCENTRIC & ECCENTRIC PORTION OF THE ROW . However, muscle contraction cannot act to push the bone back into its original position, and because of this, muscles work in 'antagonistic muscle pairs'. Triceps. One muscle of the pair contracts to move the body part, the other muscle in the pair then contracts to return the body part back to the original position. One way to remember which muscle is the agonist – it's the one that's in 'agony' when you are doing the movement as it is the one that is doing all the work. curl bar) can minimize this problem. Deltoid. During this phase, the prime movers and synergists are shortening to generate force to overcome the load of the weight stack (force acceleration). In the deadlift, the agonists are the erectors; not the glutes, not the hamstrings, not the quads. the knee while the hamstrings lengthen to allow the movement. During the upwards phase, the triceps are the agonist and contract concentrically to extend the elbow and the biceps are the antagonist. This system is mainly concerned with producing movement through muscle contraction. The anterior deltoids are the muscles that run along the front side of the shoulders, and the triceps brachii are the muscles on the outside of the upper arms. An E-Z bar (a.k.a. Finally, remember, the traps work during many middle back exercises. Your traps must be well-defined and distinctly separate from your lats. The following groups of muscles are antagonistic pairs: In the preparation phase, when a footballer prepares to kick a football, their hamstrings contract to flex the knee while the quadriceps lengthens to allow the movement. Some studies have shown that a muscle group can work harder if it’s preceded by the contraction of the opposite (antagonist) muscle group. The quadriceps are the agonist and the hamstrings are now the antagonist. They move our bones and associated body parts by pulling on them – this process is called muscle contraction. In the contact and recovery phase, the quadriceps contract to extend the knee while the hamstrings lengthen to allow the movement. The seated row has numerous attachments that can be used to provide different stimuli to the various back muscle groups. To emphasize the trapezius (not the deltoid), raise the bar close to your body during the exercise and pull the bar vertically upward until it reaches your chin, raising the elbows as high as possible. 1. The bent over barbell row is one of the most important exercises for the large muscles of your back – the latissimus dorsi – and will give you the classic “V” shape. Repeat. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. The hamstrings are the agonist and the quadriceps are the antagonist. The lat pull down is designed to target many muscles of the back, most notably the latissimus dorsi or lats for short. While one of the best side shoulder and trapezius exercises, upright rows can cause severe shoulder impingement in many people. The upright row is a movement that targets many of the large muscle in the upper back and shoulders, which is key for many movements (see below) in … The upright row primarily works the traps, but they get a lot of help from the medial (lateral or side) deltoids. To sum up, although when done properly, this is a good exercise, it is not specific to the trapezius. As a result, the upright row recruits many muscles in addition to the shoulders: the upper trapezius, biceps, and forearms. However, muscle contraction cannot act to push the bone back into its original position, and because of this, muscles work in 'antagonistic muscle pairs'. The primary muscle addressed with the upright row is the top part of the three-part deltoid muscle, which forms the rounded cap of your shoulder. Straighten torso upright and slide hips back so knees are slightly bent. Short, straight bar attached to the trapezius muscles of the bent over barbell rows will build thick! 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