Muscles for each body Action

Arm Abductors

Ant Delt, Middle Delt, Post Delt, Supraspinatus,

Infraspinatus

Arm Adductors

Lats, Teres Major, Teres Minor,

Coracobrachialis, ant delt, post delt, infraspinatus, pect major, subscapularis,

Triceps brachii

Arm Extensors

Post Delt, Lats, Subscapularis, Teres Major, Teres Minor,

Triceps Brachii

Arm Flexors

Coracobrachialis, Ant Delt, Pect Major

Biceps Brachii

Arm Horizontal Abductors

Infraspinatus

Post Delt, Teres Minor

Arm Horizontal Adductors

Coracobrachialis, Pect Major

Ant delt, lats

Arm Inward Rotators

Ant Delt, Lats, Pec Major, Subscapularis

Teres Major

Arm Outward Rotators

Post Delt, Infraspinatus, Teres Minor

Coracobrachialis

Elbow Extensors

Anconeus, Triceps brachii

Elbow Flexors

Biceps Brachii, Brachialis, Brachioradialis, Pronator teres

Hip-Leg Abductors

Gluteus Medius, Gluteus Minimus, Tensor fasciae Latae

Sattorius

Hip-Leg Adductors

Adductor brevis, Adductor longus, Adductor magnus, Gracilis, Pectineus

Biceps femoris, Gluteus Maximus, illacus, semimembranosus, semitendinosus (hamstrings)

Scapula Abductors

Serratus Anterior

Scapula Adductors

Rhomboid major and minor, Traps

Levator scapulae

Scapula Depressors

Pect minor, subclavius, traps

Serratus anterior

Scapula elevators

Levator scapulae, Rhomboid major and minor, traps

Scapula Inward Rotators

Levator scapulae, rhomboids major and minor

Scapula Outward Rotation

Serratus Anterior, Traps

Muscles to learn for the day

Pectorals Major


Primary Function: flexion, adduction, internal rotation at the shoulderExercises: push-ups, pull-ups, incline bench press, regular bench press, climbing arope, all types of throwing, tennis serve

Pectorals Minor


Primary Function: abduction, downward rotation, and depression of the scapula at theshoulderExercises: flys, chest dips

Deltoids





Primary Function: abduction (entire deltoid), flexion/internal rotation (anterior),extension/external rotation (posterior)Exercises: lateral “butterfly” (abduction) exercises with dumbbellsNote: anterior deltoid has similar functions to pectoralis major
Trapezius



Primary Function: elevation of scapula (upper), adduction of scapula (middle), depression ofscapula (lower)Exercises: upright rowing, shoulder shrugs with resistance

Latissimus Dorsi


Primary Function: extension, adduction, internal rotationExercises: chin-ups, rope-climbing, dips on parallel bars, rowing, “lat” pull-downs