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Barbell pullovers

With arms extended, hold the barbell with an overhand grip and hands shoulder-width apart:

• Inhale and expand the chest as much as possible, lowering the barbell behind the head bending slightly at the elbows.

• Exhale while returning to the initial position.

This exercise develops the pectoralis major, long head of the triceps brachii, teres major, latissimus dorsi, serratus anterior, rhomboids, and pectoralis minor.

This is an excellent movement for developing the flexibility and expansion of the rib cage. It should be performed with light weights using proper form and breathing.

Scapula

Triceps brachii, long head

Biceps brachii

Pectoralis major

Anconeus. / Triceps, brachii, medial head Triceps taiiii, lateral head:

Posterior deltoid Tefes rítor Infraspinatus-

Serratus anterior

Latissimus dorsi

Pal'Tiaiis longus

THE MOVEMENT

INSERTIONS OF THE SERRATUS ANTERIOR

Ribs Sternum Serratus anterior

Humerus

Scapula

Parietal

°n W
DJI n '	iL

Abductor pollicis longus

Extensor carpi radialis brevis'

Flexor carpi ulnarls1

Semlspinalis capitis Splenlus cervicis Rhomboid minor Mastoid

Splenius capitis

Extensor carpi ulnaris

Extensor digiti minimi Extensor digitorum Olecranon Anconeus Extensor carpi radialis longus brachii, tendon

Triceps brachii

Parietal

Abductor pollicis longus

Extensor carpi radialis brevis'

Triceps brachii

Humerus Acromion Clavicle

Levator scapula

Teres major / Teres minor Infraspinatus Rhomboid major Latissimus dorsi

External oblique Thoracolumbar fascia Gluteus medius

Infraspinatus Teres minor Teres major Spine of scapula Supraspinal lliocostalis thoracis Spinalis thoracis Latissimus dorsi Floating rib Internal oblique Iliac crest OS coxa

Humerus Acromion Clavicle

Levator scapula

1 REVERSE CHIN-UPS 67

2 CHISU-UPS is

3 LAT POLL-DOWNS 71

4 BACK LAI PULL-DOWNS 71

(+) TRICEPS BRACHII TEARS 72

5 CLOSE-GRIP LAT PULL-DOWNS 73

I STRAIGHT-ARM LAT PULL-DOWNS 7«

7 SEATED BOWS 75

8 ONE-ARM DUMBBELL ROWS 7B

0 BENT ROWS 77

10 FREESTANDING T-BAR ROWS 78

11 T-BAR ROWS WITH ABDOMINAL SUPPORT 7Si

12 STIFF-LEGGED DEADLIFTS SO

13 SUMO DEADLIFTS SI

14 DEADLIFTS 82

(+) BICEPS BRACHII TENDON TEAR 84

15 BACK EXTENSIONS 87

11 TIRSffl EXTENSIONS AT A MACHINE 80

17 UPRIGHT ROWS 80

18 BARBELL SHRUGS SB

19 DUMBBELL SHRUGS 91

20 MACHINE SHBUGS 92

ÜEMERSE CIIIIVI-UPS

Hang from a bar with an underhand grip, hands shoulder-width apart:

• Inhale and push out the chest as you raise the chin to the bar.

* Exhale at the end of the movement.

This movement develops the latissimus dorsi and teres major and is associated with the intense work of the biceps brachii and brachlalis.

Therefore, it could be included In an arm workout program.

This exercise also contracts the middle and lower portions of the trapezius, the rhomboids, and the pectorals.

Performing this exercise takes a certain amount of strength: use a high pulley to make it easier.

MUSCLE INSERTIONS AT THE SHOULDER BLADE

Trapezius

Infraspinatus Teres minor

Deltoid Supraspinatus

Trapezius

, Triceps brachii Deltoid

Teres major Teres minor POSTERIOR VIEW

brachii Coracobrachial^

Omohyoid

Subscapu taris

Serratus anterior Triceps brachii

Teres major

ANTERIOR VIEW

Infraspinatus Teres minor

Deltoid Supraspinatus

Teres major

.Extensor carpi ulnars Extensor dlgiti minimi

Extensor dlgltoaim Anconeus

MUSCLE INSERTIONS AT THE SHOULDER BLADE

ScHTfitus .anterior

.Extensor carpi ulnars Extensor dlgiti minimi

Extensor dlgltoaim Anconeus

Triceps brachii, lateral

Teres major

Deltoid Infraspinatus

Teres minoi Teres major

Subscapulars Latissimus dorsi

ScHTfitus .anterior

Flexor .carpi ulnaris Flexor diriltoruiït Palmarls iongus Flexor cai pi radialls Brachioradlalls Pfiltoi teres Tricepsbrachï, 'medial head Brachialis Triceps brachii, long head Biceps brachii Coracobraehlalls

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