Strength Training Anatomy

Stomach Muscles Anatomy

HUMAN KINETICS

rD ib

1 ARMS 4

2 SHOULDERS 27

3 CHEST 49

4 BACK 6B

5 LEGS 93

6 BUTTOCKS 115

7 ABDOMEN 128

Core Training Serratus Dorsi

1 CURLS 6

2 CONCENTRATION CURLS 7

3 HAMMER CURLS 8

4 LOW-PULLEY CURLS 9

5 HIGH-PULLEY CURLS 10

6 BARBELL CURLS 11

IS ELBOW/ STRUCTURE AND ITS EFFECT ON TRAINING 12

7 MACHINE CURLS 13

8 PREACHER CURLS 14

9 REVERSE CURLS 15

10 REVERSE WRIST CURLS IB

11 UURIST CURLS 17

12 PUSH-DOWNS 18

13 REVERSE PUSH-DOWNS 19

14 ONE-ARM REVERSE PUSH-DOWNS 20

15 TRICEPS EXTENSIONS 21

IE DUMBBELL TRICEPS EXTENSIONS 22

17 ONE-ARM DUMBBELL TRICEPS EXTENSIONS 23

18 SEATED DUMBBELL TRICEPS EXTENSIONS 24

19 SEATED E-Z BAR TRICEPS EXTENSIONS 24

20 TRICEPS KICKBACKS 25

21 TRICEPS DIPS 26

Anterior deltoid longus, tendon

Teres major Latissimus dorsi Subscapular^ Pectoralis major Serratus anterior

Teres Major

Flexor digitorum profundus, tendon

Adductor pollicis

Strength Training Abdomen

Biceps brachii, long head Biceps brachii, short

Coracobrachialis

Coracobrachialis

Capitate

Lunate

Trapezoid

Humerus Trochlea

Anterior deltoid

Teres major Latissimus dorsi Subscapular^ Pectoralis major Serratus anterior

Biceps brachii, long head Biceps brachii, short

Flexor digitorum profundus Flexor digitorum superficialis, tendon Lumbrlcal

Flexor digitorum profundus, tendon

Adductor pollicis

Abductor pollicis brevis Flexor pollicis longus Flexor digitorum superficialis Flexor carpi radialis Palmaris longus Pronator teres Biceps brachii, aponeurosis Brachlalls Triceps brachii, medial head Triceps brachii, long head Coracobrachialis

Bicipital groove Greater tubercle Lesser tubercle Acromion

Coracoid process,

Clavicle,

Metacarpal

Proximal phalanx

Middle phalanx

Distal phalanx

Ulna Radial tuberosity

Trapezium Scaphoid

I Deltoid tuberosity

Flexor pollicis longus Flexor digitorum superflcialis Biceps brachii, tendon Brachlalis Triceps brachii, medial head Triceps brachii, long head

Brachlalls, tendon

Brachlalis

Extensor pollicis Extensor retinaculum Extensor pollicis brevis Abductor pollicis longus Extensor carpi radiails brevis Extensor carpi radialis longus Brachloradialis Biceps brachii, tendon

Coracobrachialis longus, tendon carpi radialis longus, tendon carpi radialis brevis, tendon 1 st dorsal Interosseous muscle Extensor digitorum, tendon Flexor digitorum superflcialis, tendon

Triceps m

E SUPINATION [2] PRONATION

COMMENT: This exercise takes the biceps through its complete range of motion, which includes flexion, protraction, and supination.

THREE WAYS TO EXECUTE CURLS Q] EMPHASIZE BICEPS m WORK BRACHIORADIALIS INTENSELY ® WORK MAINLY BICEPS AND BRACHIALS

Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body:

• Inhale and bend the the elbow, rotating the palm up before the forearm reaches horizontal.

• Continue by raising the elbows at the end of the movement.

This exercise primarily uses the brachioradialis (long supinator), brachialis, biceps brachii, and anterior deltoid and, to a lesser extent, the coracobrachialis and clavicular head of the pectoraiis major.

Clavicular Head Exercises

Anterior deltoid

Middle deltoid

Flexor carpi ulnaris

Brachialis

Triceps brachii, long l

Flexor carpi radialis Palmaris longus Pronator teres brachii, medial head

Strength Training Anatomy

Flexor carpi ulnaris

Brachialis

Triceps brachii, long l

Flexor carpi radialis Palmaris longus Pronator teres brachii, medial head

Anterior deltoid

Middle deltoid

Posterior deltoid Triceps brachii, lateral head Brachialis Brachioradialis

Extensor carpi radlalls longus Anconeus

Extensor carpi radialls brevis

Extensor digitorum Extensor carpi ulnaris Extensor dlglti minimi

Trapezius head

Coracobrachialis

Triceps brachii, long head

Triceps brachii, mediai head Pronator teres Flexor carpi radialis Palmaris longus Flexor carpi ulnaris

Pronator Teres Strengthening Exercises

Pectoralis major Anterior deltoid Middle deltoid Biceps brachii

Triceps brachii, lateral

FINAL POSITION

Coracobrachial^

Acromion Humerus

Coracold process

Clavicle

Scapula

Radius

Short Head Biceps Brachii Cadaver

Biceps brachii, short head

Brachialis

Biceps brachii, tendon

Biceps brachii, long head

Clavicle

Acromion Humerus

Brachialis

Radius

Metacarpal

Metacarpal Carpal Muscles

Carpal

Proximal phalanx Distal phalanx

Middle phalanx

FINAL POSITION

Sit holding a dumbbell with the palm facing forward and the elbow positioned against the inner thigh:

• Inhale and lift the forearm by bending the elbow.

• Exhale at the end of the effort. This isolation exercise allows you to control the range of motion, speed, and form of the movement.

It mainly works the biceps brachii and brachialis.

BRACHIALIS MUSCLE

Clavicle

Acromion Humerus

Coracobrachial^

Scapula

Biceps brachii, short head

Brachialis

Biceps brachii, tendon

Acromion Humerus

Radius

Biceps brachii, long head

Carpal

Proximal phalanx Distal phalanx

Coracold process

Trapezius

Coracobrachialis

Triceps brachii, long head

Triceps brachii, mediai head Pronator teres Flexor carpi radialis Palmaris longus Flexor carpi ulnaris

Brachialis

Radius

Metacarpal

Middle phalanx

Clavicle

Brachialis

Biceps brachii, tendon

Biceps brachii, aponeurosis Brachioradialis

Extensor carpi radialis longus Extensor carpi radialis brevis

Pectoralis major Anterior deltoid Middle deltoid Biceps brachii

Triceps brachii, lateral head

Trapezius

Metacarpal

Infraspinatus

Teres minor Teres major Latissimus dorsi

Lateral head Long head I head

Teres Minor Movement

Extensor digitorum Extensor digiti minimi

Moid halanx

THE MOVEMENT

Clavicle

BRACHIORADIALIS MUSCLE

Costal cartilage Sternum

Brachioradialis

Scapula

Humerus

Radius

Abdominal Muscle Midsection

Middle phalanx

Proximal phalanx

Stand or sit gripping a dumbbell in each hand with the palms facing each other:

• Inhale and raise the forearms together or alternately.

• Exhale at the end of the movement.

This is the best exercise for developing the brachioradialis.

It also develops the biceps brachii, brachialls, and, to a lesser degree, the extensor carpi radialis brevis and longus.

BRACHIORADIALIS MUSCLE

halanx

Metacarpal

Middle phalanx

Proximal phalanx

THE MOVEMENT

Clavicle

Costal cartilage Sternum

Brachioradialis

Infraspinatus

Teres minor Teres major Latissimus dorsi

Triceps brachii

Lateral head Long head I head

Extensor carpi radialis longus Extensor carpi radialis brevis Anconeus Extensor carpi ulnarls Flexor carpi ulnaris

Extensor digitorum Extensor digiti minimi

Scapula

Humerus

Radius

Trapezius

Posterior deltoid

Middle deltoid Anterior deltoid Peetoralis major. Biceps brachii Brachialis Brachioradialis

Moid

Splenius capitis Sternocleidomastoid Levator scapula

Trapezius

Infraspinatus Teres minor Teres major Triceps brachii Latissimus dorsi

Brachialis

Extensor carpi radialis longus

Anconeus

Longus Abductor Exercises

Extensor pollicis brevis Flexor carpi radialis Abductor pollicis longus

Extensor digitorum

Stand facing the machine, grasping the handles with an underhand grip (thumbs facing away from each other):

• Inhale and bend the elbows to raise the forearms.

• Exhale at the end of the movement.

This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Strength Training For The Abdomen

VARIATION

Two-handed low-pulley curls

Stand facing the machine, grasping the handles with an underhand grip (thumbs facing away from each other):

• Inhale and bend the elbows to raise the forearms.

• Exhale at the end of the movement.

This exercise focuses the effort on the biceps brachii and works the muscle intensely.

VARIATION

Two-handed low-pulley curls

THE MOVEMENT

Splenius capitis Sternocleidomastoid Levator scapula

Trapezius

Infraspinatus Teres minor Teres major Triceps brachii Latissimus dorsi

Brachialis

Extensor carpi radialis longus

Anconeus

Scalenes Deltoids

Pectoralis major Biceps brachii

Extensor pollicis brevis Flexor carpi radialis Abductor pollicis longus

Extensor digitorum

ARMS

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Responses

  • Beverly
    How to exercise pronator teres?
    3 years ago

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