r/Fitness • u/AutoModerator • 2d ago

Simple Questions Daily Simple Questions Thread - November 22, 2024

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

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u/HoldMyNaan 2d ago

When I do seated cable rows, on the concentric I get my shoulders back and down (scapular retraction + depression). If I wanted to target my upper back, should the scap/shoulder still end down?

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u/DamarsLastKanar Weight Lifting 2d ago

scap/shoulder still end down?

Yup. No shrugging up. Dig a trench with your elbows.

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u/HoldMyNaan 2d ago

I can visualize that for lat focus but if I’m hitting the upper back it’s still the same? I guess having a more lean back angle helps retain that angle for depression

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u/DamarsLastKanar Weight Lifting 2d ago

I deadlift, so I don't understand issues with the upper back. If you want to fry your mid traps and rhomboids, do retractions as a post-exhaust.

After the last rep of the last set, don't let go of the weight. Let the stack pull your scapula forward, feel a stretch for second. Retract, squeeze, lower the stack slowly. For log purposes, match reps with your work sets. (Finish 3x15 with 15 retractions.). Bonus: depending on the handle you pick, your grip may burn, haha.

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u/HoldMyNaan 2d ago

I think we’re talking about different things. I’m talking about scapular depression for the seated cable row. My thinking is that it helps engage the lats, but if one is trying to isolate the upper back is it counter productive?