ONEDUIiBbell Fr1Wt Raises

Sternocleidomastoid

Splenlus

Levator scapula

Scalenes

Omohyoid

Trapezius

Middle deltoid Posterior deltoid Anterior deltoid

Middle Deltoid

Pectoralis major

Extensor carpi radialis longus Biceps brachii Brachialis

Triceps brachii, long head Triceps brachii, lateral head Brachioradialls Anconeus Extensor digitorum Extensor carpi radlalis brevis Flexor carpi ulnarls Extensor carpi ulnarls Extensor digit minimi

Sternocleidomastoid

Splenlus

Levator scapula

Scalenes

Omohyoid

Trapezius

Pectoralis major, clavicular head

Deltoid

Middle deltoid Posterior deltoid Anterior deltoid

Stand with the legs slightly apart, a straight back, and the abdominal muscles contracted. With arms extended, grasp a dumbbell In both hands with fingers crossed over each other as it rests against the thighs:

• Inhale and raise tiie dumbbell to eye level,

• Lower gently, avoiding abrupt movements,

• Exhale at the end of the movement.

This exercise mainly contracts the anterior deltoid, the clavicular head of the pectoralis major, and the short head of the biceps.

Note that all the fixators of the scapula are used during the Isometric contraction, which allows the .humerus to move from a stable position,

Sternal manubrium Clavicle

Humerus

Pectoralis major, clavicular head

Clavicular Head Over

Coracoid process

Body of sternum

Costal cartilages

CLAVICULAR HEAD OF THE PECTORALIS MAJOR ACTIVELY PARTICIPATES IN RAISING THE ARM ANTERIORLY

Coracoid process

Body of sternum

CLAVICULAR HEAD OF THE PECTORALIS MAJOR ACTIVELY PARTICIPATES IN RAISING THE ARM ANTERIORLY

Sternal manubrium Clavicle

Acromion

Humerus

Costal cartilages

Pectoralis major, clavicular head

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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