EMG Fitness Lab

EMG Fitness Lab Science-Based Fitness
🏋️Helping people reach their goals daily
Over 700+ people inside EMG Fitness Lab
DM 📩“EMG” and i’ll send you 5 Free form fixes

09/01/2026

COMMENT EMG and I’ll send you 5 FREE EMG-tested form fixes 👇

Want to feel your close-grip seated row more in your lats?

Sitting completely upright can bring more biceps, traps, and mid-back into the movement.

Instead, keep your chest up, lean slightly forward, get a good stretch, and think about driving your elbows back toward your hips rather than pulling with your hands.

Better stretch. Better pulling path. More focus on the lats.

08/25/2026

COMMENT EMG and I’ll send you 5 FREE EMG-tested form fixes 👇

15 kg dumbbell overhead extensions vs Smith machine overhead extensions.

The dumbbell variation is solid, but when we switched to the Smith machine, the EMG activation was almost double across the long and lateral heads of the triceps.

And here’s the interesting part. On the Smith machine, I’m only using 5 kg per side plus the bar, so the total load is actually similar or even slightly lighter.

The Smith machine gives you more stability, lets you get a deeper stretch behind your head, and allows you to focus on extending through the triceps instead of stabilizing the weight.

Less weight. Better control. Much more triceps activation.

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