PERSONAL TRAINER, PERSONAL TRAINING, Los Angeles, CA

UPPER BODY MUSCLES

MUSCLE MAIN FUNCTION

MUSCLE EXERCISES

Trapezius: Upper Trapezius or Upper Traps

Elevates scapula, helps stabilize scapular adduction, scapula upward rotation with insertion flexed acting bilaterally, extends head and neck, extends neck, flexes laterally, rotates to opposite side

Lateral raises, overhead press / military press, machine upright press, upright rows. Upper traps emphasizes rotating scapula to balance with middle traps and lower traps.

Trapezius: Middle Trapezius or Mid Traps

Adducts scapula, upward rotation stabilizer

Rows; barbell rows, dumbbell row, machine row, cable rows, pull-ups focused on adducting the scapulae

Trapezius: Lower Trapezius or Lower Traps

Scapular depression, helps stabilize scapula adduction, upward rotation

Prone overhead lifts, pull ups focused on pulling scapulae down and towards each other

Rhomboids: Major Rhomboids, Minor Rhomboids

Scapulae adduction, elevation, scapula downward rotation

Prone, arms extended, arms adducted, pull scapula up and together

Levator Scapulae

Elevates scapula, down rotation; rotates, laterally flexes cervical vertebrae to same side

Prone, side head rotation, neck extension, lifting head off ground

Serratus Anterior

Scapula upward rotating, stabilizes scapula flat on thorax, abducts scapula

Abduct the scapulae at the end of a chest press or chest fly exercise

Pectoralis Minor

Scapulae anterior tilt

Adduct scapula, then chest lift

Deltoid: Anterior Deltoid

Flexes shoulder, internally rotates shoulder, shoulder abduction stabilizer

Front raises

Deltoid: Medial Deltoid

Shoulder abduction

Lateral shoulder raises

Deltoid: Posterior Deltoid

Extends shoulder, externally rotates shoulder, stabilizes shoulder abducting

Prone on bench, abduct, extend, externally rotate arms, reverse cross machine flys

Supraspinatus – Rotator Cuff

Abducts shoulders, humeral head stabilizer in glenoid fossa

Lateral shoulder raises

Infraspinatus – Rotator Cuff

Externally rotates shoulders, humerus stabilizer in glenoid fossa during shoulder motions

Dumbbell rotators – standing or on side – can use elastic resistance band

Teres Minor – Rotator Cuff

Externally rotates shoulders, humeral head stabilizer in glenoid fossa with shoulder moving

Side dumbbell rotators – can use elastic resistance band

Subscapularis – Rotator Cuff

Internal rotation shoulder, humeral head stabilizing in glenoid fossa while moving shoulder

Elastic resistance band in back level with waist, adducted arms, flexed elbows, cross hands in front with shoulder inward rotation

Latissimus Dorsi; The Lats

Adducts shoulders, extends and internally rotates shoulder

Wide pull ups, pulldowns, somewhat with rows and pullovers

Teres Major

Adducts shoulders, internal rotation and extension of shoulders

Pull down, pull-ups wide

Pectoralis Major

Shoulder adduction, shoulder internal rotation, upper chest: flexes shoulders, horizontal adducting to opposing shoulder; lower chest: adducts horizontally to opposite iliac crest

Bench press: horizontal press, incline bench press, decline press; Flys: horizontal flys, upper flys, lower flys

Coracobrachialis

Flexes the shoulders, shoulder adduction

Shoulder flexion, adducted with blexed elbow, supinated forearm

Biceps Brachii

Flexes elbow, supinates forearms, flexes shoulder, assists with shoulder abduction if humerus externally rotated

Curls - biceps curls with supination – helpful if retracting the scapulae

Brachialis

Flexes elbows

Curls - biceps curls without supinating

Brachioradialis

Flex elbow, helps with supinating to midpoint; helps with pronation to midpoint

Parallel arm curls - hammer curls or hammers

Triceps Brachii

Extends elbows, long triceps head helps in adducting the shoulder and shoulder extension

Bench press, drips, pushups, triceps kickbacks

Pronator teres

Pronates forearms, assisting with flexing the elbows

Bicep curls while pronating and supinating