GPK UPPERTONE - Manual (Page 6)

6
Anterior Muscles, Their Major Function, & The Exercises That Strengthen Them
Muscles Action Exercise
Biceps brachii Supinates forearm, Flexes elbow,
helps flex shoulder Palm up bicep curl
Brachialis Flexes elbow Palm up bicep curl
Brachioradialis Flexes arm and pronates it. Palm down bicep curl
Anterior Deltoid Horizontal abduction, shoulder
flexion, internal rotation of the
shoulder Palm up deltoid press, palm up
lateral shoulder raise, narrow and
wide grip chest press
Middle deltoid Shoulder abduction Palm down deltoid press, palm
down lateral shoulder raise
Obliques (external and internal) Support abdominal wall, rotate
and abduct trunk Seated crunch
Posterior deltoid Extends the shoulder and
externally rotates the shoulder Rowing, shoulder external
rotation
Pectoralis major Adducts arm and rotates it. Wide grip chest press
Pectoralis minor Elevates the ribs, helps serratus
anterior to protract the scapula. Rickshaw, wide and narrow grip
chest press.
Pronator teres Pronates the forearm, helps in
flexing the elbow Palm up and palm down bicep
curls
Rectus abdominis Flexes trunk Seated crunches
Serratus anterior Abducts and rotates scapula in a
upward direction, Narrow and wide grip chest press
Supraspinatus Abducts the arm and supports
shoulder Palm up and down deltoid press
Teres minor Same as above External shoulder rotation
Flexor carpi radialis Flexes wrist towards palm Wrist curls (flexion)
Flexor carpi ulnaris, Flexes wrist towards palm Wrist curls (flexion)
Flexor digitorum superficialis Flexes wrist towards palm Wrist curls (flexion)
Palmaris longus Flexes wrist towards palm Wrist curls (flexion)
Posterior Muscles, Their Major Function, & The Exercises That Strengthen Them
Muscles Major Function Exercises
Infraspintus Rotates arm laterally, supports
shoulder joint External shoulder rotation
Latissimus dorsi Adducts, extends, and medially
rotates arm Lat pull, Rickshaw
Rhomboids Adducts, elevates, and rotates
scapula downward Rowing, Lat pull, Shoulder
external rotation
Teres major Medially rotates and adducts arm Front shoulder pull, Rowing
Upper Trapezius Upwardly rotates, elevates,
laterally flexes, and rotates head. Deltoid press, Plam up and palm
down lateral shoulder raise
Middle trapezius Adducts scapula Palm down lateral shoulder raise
Lower trapezius Rotates scapula upwards and
depresses it. Deltoid press, Palm up and down
lateral shoulder raise, rickshaw
Triceps Extends elbow Tricep extensions, Narow grip
chest press
Anconeus Extends elbow Tricep extensions
Extensor carpi radialis Extends wrist away from palm Wrist extension
Extensor carpi ulnaris Extends wrist away from palm Wrist extension