Nautilus Lateral Raises

Sternohyoid Pectoris major clavicular head Pectorals major Clavicle

Triceps brachil

Sternum Deltoid

Deltoid ffl

Long head head

Brachialls Pronator teres Brachioradialis

Brachioradialis

Sternocleidomastoid Levator scapula

Omohyoid Trapezius Sealeries le deltoid Anterior deltoid

Triceps brachii, lateral head

Comment: This is an excellent beginning exercise because you don't have to worry about your form or positioning, and it allows long sets of repetitions,

Flexor carpi ulnarls

THE MOVEMENT

Comment: This is an excellent beginning exercise because you don't have to worry about your form or positioning, and it allows long sets of repetitions,

Flexor digitorum superficialis

Flexor carpi ulnarls ffl

Sternocleidomastoid Levator scapula

Omohyoid Trapezius Sealeries

Sternohyoid Pectoris major clavicular head Pectorals major Clavicle

Triceps brachil

Long head head

Brachialls Pronator teres Brachioradialis

Sternum Deltoid le deltoid Anterior deltoid

Deltoid

Triceps brachii, lateral head

THE MOVEMENT

Sit at a machine, grasping the handles: • Inhale and raise the elbows to horizontal. 8 Exhale at the end of the movement.

"This exercise uses the deltoid (focusing most of the effort on the middle deltoid) and the supraspinatus, .located under the deltoid. If raising the arm above horizontal, the upper portion of the .trapezius also becomes Involved,

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Responses

  • kelsey
    How to get the brachialls head?
    7 years ago

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