Pec Deck Heardelt Laterals

Peck Deck Posterior

Trapezius, upper portion

Posterior deltoid

Anterior deltoid

/ Middle deltoid m i§f§B ' Triceps watm, lateral head \ ||||||f /, ;

Trapezius, middle portion



Infraspinatus Teres minor Trapezius, lower portion Rhomboid

Teres major

Triceps brachii, long head

Latisslmus dorsl

Serrate airieriw

Ejxterinäl oblique



Supraspinal fossa

Levator scapula

Spine of scapula





Posterior deltoid

Teres minor

Greater tubercle

Sulcus for radial nerve

Teres major

Deltoid tuberosity

Long head Lateral head Medial head


Lattisslmus dorsl

Olecranon fossa

External oblique

Capitulum, humerus


Trochlea, humerus

Thoracolumbar fascia

Sit facing the machine, with the torso against the back pad, arms forward, gripping the handles: • Inhale and separate the arms, squeezing the shoulder

Gluteus médius

Gluteus maximus


Both of these muscles arise from the posterior surface of the scapula (shoulder blade), pass onto the scapulohumeral articulation, adhering to its articular capsule, and insert at the greater tubercle of the humerus. They play an Important role in external rotation of the arm and reinforce the action of the shoulder ligaments by actively reinforcing the attachment .of the arm to the chest.

! Comment: In some people, the teres minor and infraspinatus are fused, forming one muscle.

blades together at the end of the movement, • Exhale.

This exercise mainly engages the posterior deltoid, infraspinatus, and teres minor and, at the end of the movement, when the shoulder blades squeeze together, the trapezius .and rhomboids.

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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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