muscle - exercises Flashcards by Melinda r

serratus anterior

pushups
incline bench press
pullovers

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rhomboid

chin-ups

supported dumbbell bent over rows

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trapezius

upright rows

shoulder shrugs

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levator scapulae

shoulder shrugs

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pectoralis minor

pushups
incline bench press
bench press
cable crossover chest flys

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pectoralis major

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

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deltoid

lateral butterfly

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latissimus dorsi

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

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rotator cuff

exercises that involve internal and external rotation

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teres major

chin-ups
seated rows
lat pulldowns
rope climbing

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biceps brachii

arm curls
chin-ups
rock climbing
upright rows

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brachialis

arms curls
chin-ups
rock climbing
upright rows

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brachioradialis

arm curls
chin-ups
rock climbing
upright rows

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triceps brachii

pushups
dips
bench press
shoulder press

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pronator teres

resisted pronation

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pronator quadratus

resisted pronation

supinator

resisted supination

flexor carpi radialis

wrist curls

grip strengthening exercises

flexor carpi ulnaris

wrist curls

grip strengthening exercises

extensor carpi radialis longus

reverse wrist curls

racquet sports

extensor carpi ulnaris

reverse wrist curls

racquet sports

palmaris longus

wrist curls

rectus abdominis

bent knee sit-ups
partial curl ups
pelvic tilts

external oblique

twisting bent knee curl ups

curl ups

internal oblique

twisting bent knee curls ups | curl ups

transverse abdominis

prone plank

erector spine

squat dead lift prone back extension exercises

multifidi

birddog

Iliopsoas

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

rectus femoris

running leg press squat jumping rope

gluteus maximus

``` cycling polymetrics jumping rope squats stair climbing ```