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www.getbodysmart.com

www.exrx.net Abdominal Muscles

Rectus Abdominis Primary Function: flexion and lateral flexion of the trunk Exercises: bent-knee sit-ups, partial curl-ups, good posture, pelvic tilts

Obliques (External & Internal) Primary Function: lateral flexion of the trunk Exercises: twisting bent-knee sit-ups (rotation opposite for external and rotation

same for internal) and curl ups Transversus Abdominis (not shown) Primary Function: compresses abdomen Exercises: no motor function

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Erector Spinae

The Erector Spinae consists of three (3) main muscles:

1. Iliocastalis 2. Longissimus 3. Spinalis

Primary Function: extension of trunk Exercises: squat, deadlift, prone back extension, good standing posture

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Pectoralis Major

Clavicular Head (Upper Chest) Sternal Head (Lower Chest)

Primary Function: flexion, adduction, internal rotation at the shoulder Exercises: push-ups, pull-ups, incline bench press, regular bench press, climbing a

rope, all types of throwing, tennis serve Pectoralis Minor

Primary Function: abduction, downward rotation, and depression of the scapula at the

shoulder Exercises: flys, chest dips

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Deltoid

Anterior Deltoid Lateral Deltoid Posterior Deltoid

Primary Function: abduction (entire deltoid), flexion/internal rotation (anterior),

extension/external rotation (posterior) Exercises: lateral “butterfly” (abduction) exercises with dumbbells Note: anterior deltoid has similar functions to pectoralis major

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Trapezius

Upper Fibers Middle Fibers Lower Fibers

Primary Function: elevation of scapula (upper), adduction of scapula (middle), depression of scapula (lower)

Exercises: upright rowing, shoulder shrugs with resistance Levator Scapulae

Primary Function: elevation of scapula Exercises: shoulder shrugs with resistance Note: the levator scapulae holds the scapula against the trunk.

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Rhomboids (Major & Minor)

Primary Function: adduction and elevation of scapula Exercises: chin-ups, supported dumbbell bent-over rows Note: The Rhomboids holds the scapula against the thoracic wall.

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Latissimus Dorsi

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

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Teres Major

Primary Function: shoulder extension, internal rotation, and shoulder adduction Rotator Cuff

Supraspinatus Infraspinatus Teres Minor Subscapularis Primary Function: external rotation (infraspinatus and teres minor), internal rotation

(subscapularis), abduction (supraspinatus) Exercises: tennis serve, throwing a baseball, internal and external rotation exercises

from prone position with dumbbells Note: The supraspinatus is the most often injured rotator cuff muscle. The

inability to smoothly abduct the arm against resistance may indicate a rotator cuff injury.

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Biceps Brachii

Primary Function: flexion at elbow; supination at forearm Exercises: barbell curls, chin-ups, rock climbing, upright rowing with barbell Brachialis

Primary Function: flexion at elbow Exercises: barbell curls, chin-ups, rock climbing, upright rowing with barbell Brachioradialis

Primary Function: flexion at elbow Exercises: barbell curls, chin-ups, rock climbing, upright rowing with barbell Triceps Brachii

Primary Function: extension at elbow Exercises: push-ups, dips on parallel bars, bench press, military press

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Gastrocnemius

Primary Function: plantarflexion at ankle Exercises: hill running, jumping rope, standing calf raises, cycling, stair-climber, in-

line skating Soleus

Primary Function: plantarflexion at ankle Exercises: seated calf-raise Note: In the seated calf-raise (knees flexed to 90º), the gastrocnemius are

virtually inactive while the load is borne almost entirely by the soleus.

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Anterior Tibialis

Primary Function: dorsiflexion at ankle; inversion at foot Exercises: cycling with toe clips; resisted inversion

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Quadriceps

The quadriceps consist of four (4) main muscles:

1. Rectus Femoris 2. Vastus Lateralis (Externus) 3. Vastus Intermedius 4. Vastus Medialis (Internus)

Primary Function: extension (extended hip for rectus femoris and flexed hip for vasti) Exercises: cycling, leg press, squat, vertical jumping, stair climbing, jumping rope,

plyometrics

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Hamstrings

The hamstrings consist of three (3) main muscles:

1. Biceps Femoris, Long (1) & Short Head (2) 2. Semitendinosus (3) 3. Semimembranosus (4)

Primary Function: flexion and external rotation (biceps femoris) and flexion and internal

rotation (semitendinosus and semimembranosus) Exercises: jumping rope, hamstring curls with knee in external rotation (biceps

femoris) and internal rotation (semitendinosus and semimembranosus) Note: Hamstring inflexibility is common in modern society. This may be

explained by the principles of detraining (aka "use it or lose it"). Except in some cultures, we rarely keep the hamstring limber by sitting on the ground, bending over regularly, etc. as our ancestors had.

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Adductors

Sartoris Gracilis Pectineus Adductors (Brevis, Longus, Magnus)

Primary Function: flexion and internal rotation of lower extremities (sartoris, gracilis) and

adduction of the hip (adductors) Exercises: side-lying leg raises, resistance adduction exercises

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Glutes

Maximus Medius Minimus

Primary Function: extension and external rotation of the hip (maximus) and abduction of

the hip (medius and minimus) Exercises: cycling, plyometrics, jumping rope, stair-climbing (maximus), side-lying

leg aises, walking and running (medius and minimus) Note: the medius and minimus steady the pelvis so it does not sag when

opposite side is not supported with leg.

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Hip

Tensor Fascia Latae

Iliotibial Band (lateral leg, not shown) Primary Function: hip flexion, abduction, & transverse adduction; tends to internally rotates

hip during flexion Exercises: lunges, step-ups, lever-seated hip abduction Note: Increased risk of lateral knee injury during knee extension activities. In

runners, Iliotibial band friction syndrome (ITBFS) is a cause of diffuse tenderness over the lateral knee. While weight bearing during knee flexion, the Tensor Fascia Latea contracts to assist the other hip abductors stabilize the pelvis from lateral movement and the Gluteus Maximus extends the hip for forward locomotion. Both the Tensor Fascia Latea and the Gluteus Maxiums can place tension on the Iliotibial tract which produces repetitive friction on the lateral epicondyle.

Iliopsoas (iliacus & psoas major/minor)

Primary Function: hip flexion, external spinal rotation at the hip Exercises: straight-leg sit-ups, running with knees lifted high, leg raises

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Wrist

Wrist Extensors Wrist Flexors

1. Extensor Digitorum 2. Extensor Carpi Radialis Longus 3. Extensor Carpi Radialis Brevis 4. Extensor Carpi Ulnaris 5. Extensor Indicis 6. Extensor Digiti Minimi 7. Entensor Pollicis Longus 8. Extensor Pollicis Brevis

1. Flexor Digitorum Superficialis 2. Flexor Digitorum Profundus

(4 Heads) 3. Flexor Carpi Radialis 4. Flexor Carpi Ulnaris 5. Palmaris Longus 6. Flexor Pollicis Longus

Primary Function: extension of the wrist (extensors) and flexion of the wrist (flexors) Exercises: “reverse” wrist curls, tennis (extensors) and wrist curls with resistance,

grip strengthening exercises for humerus, baseball, racquetball, softball (flexors)