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Flashcards in muscle - exercises Deck (31)
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1

serratus anterior

pushups
incline bench press
pullovers

2

rhomboid

chin-ups
supported dumbbell bent over rows

3

trapezius

upright rows
shoulder shrugs

4

levator scapulae

shoulder shrugs

5

pectoralis minor

pushups
incline bench press
bench press
cable crossover chest flys

6

pectoralis major

pushups
pull-ups
incline bench press
bench press
climbing a rope
throwing
tennis serve

7

deltoid

lateral butterfly

8

latissimus dorsi

chin-ups
rope climbing
dips in parallel bars
rowing
any exercise pulling the arms downward against resistance

9

rotator cuff

exercises that involve internal and external rotation

10

teres major

chin-ups
seated rows
lat pulldowns
rope climbing

11

biceps brachii

arm curls
chin-ups
rock climbing
upright rows

12

brachialis

arms curls
chin-ups
rock climbing
upright rows

13

brachioradialis

arm curls
chin-ups
rock climbing
upright rows

14

triceps brachii

pushups
dips
bench press
shoulder press

15

pronator teres

resisted pronation

16

pronator quadratus

resisted pronation

17

supinator

resisted supination

18

flexor carpi radialis

wrist curls
grip strengthening exercises

19

flexor carpi ulnaris

wrist curls
grip strengthening exercises

20

extensor carpi radialis longus

reverse wrist curls
racquet sports

21

extensor carpi ulnaris

reverse wrist curls
racquet sports

22

palmaris longus

wrist curls

23

rectus abdominis

bent knee sit-ups
partial curl ups
pelvic tilts

24

external oblique

twisting bent knee curl ups
curl ups

25

internal oblique

twisting bent knee curls ups
curl ups

26

transverse abdominis

prone plank

27

erector spine

squat
dead lift
prone back extension exercises

28

multifidi

birddog

29

Iliopsoas

straight leg sit-ups
high knees
leg raises
hanging knee raises

30

rectus femoris

running
leg press
squat
jumping rope