Not exact matches
The seated cable row exercises multiple
muscle groups and major joints in the body, and what's most important for us, it effectively works the entire back by training the
erector spinae in the lower and middle back, the trapezius in the
upper back, the rhomboids and latissimus dorsi in the middle and the teres major in the outer back.
The deadlift involves the following
muscle groups: hamstrings, glutes, spinal
erectors (lower back), abs, calves, lats, hip
muscles, quads,
upper back, shoulders, forearms and many smaller stabilizer
muscles.
The deadlift is one of the few movements that work all major
muscle groups in the body — depending on the stance and variation, it will help you strengthen your lower back, hams, glutes, hips, calves, quads,
upper back, arms, traps, spinal
erectors, etc..
While training your back, you should also aim for the
upper and lower trapezius, the rhomboids, rear delts, teres major and minor
muscles and the
erector spinae (spinal
erectors).
Although Willardson et al. (2009) found that
muscle activity was greater in the deadlift than in the back squat, these results may depend upon the exact region measured, as Hamlyn et al. (2007) reported greater
muscle activity in the back squat than the deadlift in the lower
erectors but greater
muscle activity in the deadlift than the back squat in the
upper erectors (with the same relative loads), although Nuzzo et al. (2008) reported no differences (also using the same relative loads).
In addition to the high quad activation, the Front Squat also requires the
muscles of the lower back, the
erector spinae, to work hard in order to maintain the upright
upper body posture and avoid collapsing.
Another problem with the isolationist style of training the core musculature is that many of the crucial
muscles that are necessary to properly brace and move your core are neglected, such as the transverse abdominus, the spinal
erectors, and the
upper back
muscles.
To perform the raise, lift your head and
upper chest off the floor using your lower back
muscles (
erector spinae).
Andersen et al. (2005) similarly found that lower
erector spinae
muscle activity was similar in barbell back squats and smith machine squats with the same absolute load but they found superior
muscle activity in the
upper erector spinae in the barbell squat.
It appears that the
upper erector spinae displays its maximum
muscle activity when performing the deadlift, while the lower
erector spinae appears to display equally high
muscle activity when performing either squats or deadlifts.
Comparing
upper and lower body exercises, Comfort et al. (2011) explored lower
erector spinae
muscle activity in the back, squat front squat and the standing barbell press with a load of 40 kg.
Furthermore, both
upper and lower
erector spinae
muscle activity were higher in the descending phase compared to the ascending phase at knee joint angles of 90 — 61 degrees (lift - off and lower third).
They reported no difference in either
upper or lower
erector spinae
muscle activity during the ascending phase of the lift.
Performing machine squats produces less
upper erector spinae
muscle activity than free weight squats.
However,
upper erector spinae
muscle activity seems to be greater using a barbell.
Nuzzo et al. (2008) compared the
upper (at L1) and lower (at L5)
erector spinae
muscle activity during the birddog, hip bridge with feet on swiss ball, and back extension from a swiss ball.
In compound exercises, the
upper erector spinae displays highest
muscle activity in the deadlift, while the lower
erector spinae displays equally high
muscle activity in both squats and deadlifts.
Assessing different whole - body exercises, McGill et al. (2014) explored
upper and lower
erector spinae
muscle activity during the hanging leg raise (straight - leg and bent - leg), the hand walk - out, and body - saw with a suspension system.
Comparing the effect of exercise variation, Fenwick et al. (2009) compared rowing exercises with varying degrees of spinal loading on
upper and lower
erector spinae
muscle activity.
They reported that the
upper and lower instability condition produced superior
erector spinae
muscle activity compared to the
upper body instability condition (23 ± 28 % vs. 7 ± 4 % MVIC).
They reported superior
upper (at T9)
erector spinae
muscle activity when performing the bench press compared with the standing cable press.
They reported that
upper erector spinae
muscle activity was highest in the log lift and tire flip exercises.
However,
muscle activity at 90 % of 1RM was higher in the deadlift in the
upper erector spinae (143 ± 55 vs. 112 ± 48 % of MVC) and lower
erector spinae (138 ± 51 vs. 118 ± 38 % of MVC), respectively.
Assessing the effects of
upper or lower body movement, Kim et al. (2015) explored
erector spinae
muscle activity during isometric hip extension exercises performed with either the
upper or lower body moving and with either neutral or maximal lumbar and hip extension.
In contrast,
upper erector spinae (L1 and L2) displayed superior
muscle activity in the conventional deadlift when compared to the back squat.
The deadlift produces very high levels of
erector spinae
muscle activity, especially in the
upper erector spinae.
When comparing the bent over row to the inverted row they reported superior
muscle activity in the lower
erector spinae in the bent over row but no differences between exercises in the
upper erector spinae.
Therefore, it appears that the
erector spinae displays greater
muscle activity in the
upper region in the deadlift compared to the back squat, but it is unclear whether a difference in
muscle activity exists between the deadlift and the back squat in the lower
erector spinae.
In contrast, in the descending phase, both
upper and lower
erector spinae
muscle activity grew higher as the knee angle increased from the top portion of the lift (0 — 30 degrees knee flexion) to the bottom portion (61 — 90 degrees knee flexion).
During the 1 handed swing, the opposite side (from the kettlebell hand)
upper erector spinae displayed superior
muscle activity compared to the kettlebell side (35 ± 15 vs. 42 ± 13 %), while there was no difference in lower
erector spinae
muscle activity between sides.