Sy Se Ca AT eer Cg‘Semockidomdd Seipnals apis Sheu api Lisa sap sealers Oncid Tapers vice — Dali Tceps baci, ner head Pra es Biceps ach cha frac: tere explains Brachial pina ste cap ils eis Lats dn Sera sr Foxe itr alas ong eae Fler gta speci Ten {xe din sacl net — Previn phat Distal phate Guns es under gel ci Glas manos iter wockanes Terr aca aia Fascia ta oti band Bicep oo, ng head ‘ats als ‘as mis Biceps eons sr head sus nemats Fer tral conse os of ula Gasca, bel od Soleus bus longs [tener dion ons Thais nti ils ei Pomme esta malleais ers fall ons Tak Lateral mato Novica bane fot dtr dit mini pis estas fone Abstr halosSergi cps {Sa 0s Af, seis 98 / /, savoir 17 cai vt, pro oc me Sno sap Saati , Mosms ba ong head een — . : Beeps bac Dati "Wess, mal Ret nai Tes ice Tees mae onto nae Toi eta, os pts Lites drs Toast ‘a —— Ferrer uars eto ea uae For datum suri = sotucte pis ois ee i potters Torr ets ‘rate rete ‘ses mois rts Samra Samimenteons sete Cason, eat head ase, ead Teno cans eles ~ Caanes uberSenate Lats ds Focus aban —_ Fos, oti Yat iat — ies fla — casroens y % Perea ngs edit ato tn f 1 — bterser doers ons Fever dtm ons. Pros os mec ats nge I y err iru eis —_ oct tatsfradaric delaw STRENGTH TRAINING ANATOMY SECOND EONTIUONweorwGawesena CURLS CONCENTRATION CURLS. HAMMER CURLS LOWW-PULLEY CURLS HIGH-PULLEY CURLS BARBELL CURLS ns ELBOW STRUCTURE AND ITS EFFECT ON TRAINING MACHINE CURLS PREACHER CURLS. REVERSE CURLS REVERSE WRIST CURLS. WRIST CURLS. PUSH-DOWNS, REVERSE PUSH-DOWNS ONE-ARM REVERSE PUSH-DOWNS, TRICEPS EXTENSIONS ... DUMBBELL TRICEPS EXTENSIONS. ‘ONE-ARM DUMBBELL TRICEPS EXTENSIONS... ‘SEATED DUMBBELL TRICEPS EXTENSIONS SEATED E-Z BAR TRICEPS EXTENSIONS TRICEPS KICKBACKS TRICEPS DIPS...... " 12 13 4 15 16 "7 18 19 20 21 22 23 24 24 85 8BARMS: Bienen ih seme eee cempaaoee | | as ning er ‘eso capi rcas ome \ rer cmp radios, dn acura ee reaieconiees \, inn tr ats xen dom en aoe dos \ ee \ icipatcie 6 Fr germ person Peso cigtro pounds tendon \, Pegs Mews pop ee ae anion ee ber eect on a "iss racial eae ‘eps rch, og head ‘cxaesactal Patras oor ~~ "oor dgtorum rors err dius suptil, anon | umosca Fler gles ongus Frese sgt spats Bhi, tnton ‘Bs bac tendon achals Srathals ‘Woes ati med ead "eps baci ong headFor carl unas, Poster dod “ions brat, her head Brachialls Brachioradialis ens carp aia longs Arconeus tens cari ais brows Feo ap atts Patras longs Pret tes Tey rah mei ead tensor glo tensor car unas Ester cit mini St hoting a dumtelin each hand with arms hanging doom andthe palms of the hands o facing the boy: ‘+ Ina and ben hehe edo, oat the pam up etre te ream eaces horizontal a: + Continue by raising the eos at teed of te maverent L | we: ‘Wis exercise primary uses te brachial or supra baci iceps breci, an Dd | name anieor dalled and, to a leser ext, ho caracabachis and clavular ead ofthe peetrals malo. / a @ {i surmarion (al pronarton ‘CONIMENT: This exercise takes the biceps trough ls completa range of motion, which inludes flexion, protacton, and supination ‘THREE WAYS TO EXECUTE CURLS. [ ewPHasize icers (R Roncanacor™onus wrens WORK MAINLY BICEPS AND BRACHIALISCONCENTRATION CURLS (2) Coranbrahiis ‘ ‘eps bra, long hea. esas ‘ces rahi, tr ead Begs boc, eden AA. cogs traci, aponascss ters car ads ngs FINAL POSITION St holding a dumboel| with the ‘pal facing forward andthe eto postioned against he mer thigh: Ina and itt the forearm by bending ts ow. ‘shale at he ond of he effort. ‘This isolation exercise allows you to ‘cont the range of moto, speed, and orm ofthe movement. I manly works the biceps brachit and each,3) HAMMER CURLS rasots “ees minor Tres mejor asimss ces Lateral head Tieps acti | Long bead ea ead tensor carl alas onus err cni aes res Ancora eens: car unas Fer cunts tensor otra Ester cigs mini ‘SRACHIORADIALIS MUSCLE Sland ost gping a dumb in each and with the palms facing each othe + tral and ase the forearms logtier aerate, ‘+ hale the end of the movement. This is the best oxorcise for doveloping the brachial. also develop he beeps braci,braciais, an, to a leser degree, the exensor carp racials brevis and onus. “THE MOVEMENTLOW-PULLEY CURLS (4 | Stand facing the machine, gasping the hands with an underhand grip (humbs facing aay om each ote: “+ tale and band the elbows to raise th forearms, + ale a the end ofthe movement “This vercie focuses the fot on the bicon bracit and works the musceintnsey. vamuarion ‘wots uly ts10 (5) HIGH-PULLEY CURLS Fer drum supers See Se Fer cai unas Patars gus. \. OL ‘poetic epansin of bess bach Tnoeps bac rol Dad ‘Stand bebveen he pulls wi he ams outset ina rss an erasp the hands of th high ules wh an nderhand rp: * Inhale and bend the elbows rig the hands toward the ody. Esa atthe end ofthe movement. ‘This eerie, which is mast on perarmed a a col-doun tthe end ofan arm session, focuses the wrk nthe shart head ofthe biceps brachi, whic hasbeen stretched and pul under tension nthe cross" start-up positon. ‘This excise also contacts tho nonaartularbacas now fer. Perform tis exercise wth gh weights so tat you can concentrate an fal he cotracto tthe isi ofthe biceps bach Ses of high reps provide the best resus, vanuarion Fay curate Pa ion apo oo. oc. ms = ono wong re i en bea ott in Ghetcatvantmaes Scntckceu case | | | Samm isin em een tc: ne Partially wrapped around the radius. the radius to pat on its axs, bringing a Siem por eee L ieeueaanBARBELL CURLS (6 ) lve -Acromion ‘THE MOVEMENT ‘Stand with te back stright, grasping the barbell wit an underhand gp and hands shy wider than howd apart + Inhale andraie th barbell by bending the elbows, aking cre to stabilize he tro and spine by isometrcally contracting ‘he luteal musces, abdominal muscles, nd spinal muscles + ala a the ond of he movement ‘This exercise mainly contrac the biceps bach, brachial, an, to a lessor degree, the brachioradals,pronlor teres, and the rit err group. Variations: Vary the width ofthe grip to work iterent parts othe musco more intensely + Pecng the hands farther apart lates the shot hea ofthe biceps baci + Pacing the hands closer together lates the lng head ofthe bicops bach Raising both elbows ater they are flexed incezses the Contraction ofthe ices brachiand contact anterior deta. “To make the exercise more ficult, prtorm the movement th the bec agin a wal tha he caueeblads eet move. BARBELL CURLS cana rent by eanig thet sir Youzn tra eta sega eam bck | yw fe a whe ing the ba; however, to prevent inj, this resus god ‘echnque and wel-deoped sina and lumbar muscles. se 0 any ws neste! he Begs ba 1"Head of hunous é Greate tbeosty Loser oot Beis rove Crest oes bere Crest of rate bere ei brs ip, ost fos Lateral cone Capi Head of ats Coron ress Una berasty Ure Proaral pala Me pala Dsl pra: per enterty wit a smal angio © Upper oxromity with a sgnifcant vagus angle (ere common in ween) A When traning the biceps brachii using barbel, sm an fhe forearm vais fom person to person, ‘take ino. account variations in each person's Sono vinse fear hangs dstncty avy om piysical structure. the body ina vals postion most break excesshely inthe anatomical poston (ams tancing angie the vt when petoming «cut wih a sigh the body palms eng (rwar and tums poiing Ee, cs pant Therefore, tase people shoud lateral) the angle a he atowbetveen the upper Work wih an E-Z Barf spare their wr, ‘Comment: Vagus ofthe ebow is usualy more pronounced in women. 2MACHINE CURLS 7 ) “eps ath, tea head Si atthe machine and gresp tho bar with an underhand gi, as extended and retng onthe support: tne and tale he forearms. ‘Esha at the end ofthe movement “This sone ofthe best exercises for working ne bioeps brah. ng the ams egaint the support makes it Impossible w "cheat." ‘tthe besaing, the muscle tensions inlense, so be sue to vam up prop using Hoh weights. To avo the ‘ik of endonts, do nat completely extend the arm “This moverent also vec the brachis and, to a ese extent, the brachial and pronator eres, Fore hoa wth an 2 ey rgmaveyaurpup dems4 8) PREACHER CURLS Cog EN ines ‘+ Inhale and aise te forearms by banding the eoows. ale atthe end ofthe effort ‘This sone of tho best exercises for isolating the bicops. ‘Attention: The angle ofthe support pad places significant tension on the forearms whan th arm ts ended, seonautc expansion Palmar orgs ‘THE MOVEMENTREVERSE CURLS (9 Toms bach Frcs Boag bracts ‘ Sais, este ‘aa ore ‘wees, tr cpt oe ‘ec ksh Las come — — be ess . ME Foe Emr Rural pe nis pum roe lng tn Tees ior rly . Slarntyott ome Tepes Long eas ‘ios bac Lat ead Brachiradials Brachialis Extensor carpi radials longus Biceps brachit lacanon. eae rca. pails inaus Extensor carpi radials brevis Extonsor digtorum Extensor digit minim Extensor capi uinaris Stan with the eps shy apart and arms extended and grasp the br with an ovestand grip hte thumbs facing each othe): * Ina and ras the fears by bencing the ebows. ‘Exh the endothe movement This exercise wens the extensor muscles of he wis: extensor carp radials longus, extensor carpi radials bres, evtensoe lta, extensor ig mini, and exter capi nar. Italo avs on he trahicadiali, brachial, an, ta lesser dogo, the biceps rac ‘Comment: This isan excellent exercise fr strengthening the wt, which soon week because ofan imbalance caused by using the wrist flexors rather ‘than the wns extensors. Fr this reason, many boxers include it in thor traning. Many bench press champions use ito keep thir wrists fom trembling under extreme weights. 1510) REVERSE WRIST CURLS evo capac Extensor capi radials longus, Extensor capi radials brevis Extensor cigitorum ductor pi ngus esa pls evs ewor pois gus Fever digionam supericls fatansr pails ersor nds inex cas toe at inex canals ie ‘St with he forearms resting onthe thighs oon a bench ane grasp the bar wi an overhand rip and keep the wrists relaxed: “aise the hands by extending atthe is, This evercie contacts the extensor cap radials kngus and ‘revs, extensor gto, extensor dig iim 8 well asthe extensor carp uinai. Comment: This exercise strengthens the wrist, which are coten vulnerable because of weak wrist extensor. Exlonsor capi radials longus Extensor carpi radials brevis. Extensor digitorum Extensor digit minim FINAL POSITIONWRIST CURLS (11) Datos Blas bai ‘ices rach, ong he Brasil ‘Tens brah, metal head Provan es, Flexor digitorum supeticialis covering flexor digitorum profundus Flexor policis longus ‘waist FLexons. Sit wth the froams resting on he thighs or on, ‘a bench an resp the bar wth an undemand ip wit vst relxo: + Inte and rise the hands by flexing at te iss. “This erercise contracts ho feo cap ras, aimars longus, flexor capi vias, and the ‘tras igitorun supercals and profendus, Ther tuo msc, although located deep in ‘he wrist, make up most ofthe muscle mass of ‘he west exors.18 2) PUSH-DOWNS Stet stares tnetsands_ sees ves Shine ot scapva___ Po Ines Tres incr ‘Triceps brachit ‘Anconeus ‘Stand withthe back othe machine and grasp the handle with an ‘vera ri, keeping the elbows tucked into the body: + Intl and extend the forearms, keoping the elbows tucked into the by, ‘sale at the endo he movement. ‘Comment: This exercise isolates the Wieeps and the acon. “The variation using a rope rather than a handle engages the fateral head ofthe triceps more inlensey. Perorming the movement with an undertand arp requires ‘more contribution from the medial hea of tceps. Hold an isometric contraction for ae or two secands at the ‘2nd ofthe movement to foo te ort more intensay. Wen using heavy weighs, ean forward wth the torso Beginners can use tis exercise to develop enough stengt {to move onto more cfc exercises, Pexorae major -T Beops tact Bris Baha fer ca aeons Sen: a ada bes Baenser dion ‘ters dg sind ‘err cap ues Heat of a Biersreinaca VARIATION WITH BACK TO THE MACHINE ‘Wile neta hao Dees VARIATION WITH & ROPE Toke niet elREVERSE PUSH-DOWNS (13) ‘ples cai ‘Stanoclidorastid Datos wiasicaes py Tas raj Aly J = “Ticops bach, long head 1st da iersnos Latesnus esi —— yj ). Etec ns “Woops bach lateral head eps bat Fler cas Bras + Extensor carpi radials brevis sen Be feovaa "Wioeps brah, medial head xinwo carp nats Lata opicntie Extonsor capi rials longus ‘Stand facing the mactne with the arm next the body and eows bent and grasp the handle with en “underand ari: = Init and extend the forearms by straightening te ebows, Keeping them tucked int the boa. ‘Exh at the end ofthe hverent ‘The undethand gi slates the medial Nea ofthe trea brah and predes werking wit hesry ‘welts. ‘When extending the forezms, the ancones and wrist extensors also contract. “The extensor carp Una, extensor djtrum,extnsar digit minim, and extensors carp rails longus and beovs Keep the ist seight with isometric centration during he exercise 19wwe 4 ONE-ARM REVERSE PUSH-DOWNS esses f Tees iar AY Tes ae ! Latest = eB ‘eens brachii, lateral head —~ ‘iceps braid, —————__ ong head j “Toeps brachil, medial head = Brachial Fer carl unas. a2 Anconeus tir SN ) i == 6 oy oh roc ca rads gs xrsor cal ada rois ‘Stand facing the machine and rasp the handle with an underhand gi * Inhale an extend the fear, ‘+ Bia athe end ofthe movement Tis exercise mainly works he teal head af the biceps INSERTIONS OF THE ARI orton Pesnerven ‘Ssenspens oretaneie coo Loscamet ‘esac og ip bh ead es ma Cratos ee ps mal eat et ade mecis —S cae ana garnets ci ‘da eatTRICEPS EXTENSIONS (15) & Feo’ ca unas Bs bh Pairs angus previ expansion For carp ais ex dgtorum supricas enor poli gus buco pli longus censor polis revs lero trae | RS ea ‘Serratus anterior too) Socom seats a Tees mor Pesto deta Lass drs 2) Loner he bend eet Long ear te ee Fares eo Pe ghee ns ah 4 ec mcrae oe ee es ach Ue on arizona bench and grasp the babel wth an oven rp and te ems vera inte and loner te barbel othe eenead or bend the head by bending te elbows. ‘Return ote na positon, ‘sal atthe endothe for. VARIATION ON A MACHINE eam sn as ‘Comments: Because finial vetations in shoulder with, valus angle tthe elbows, and wrist eit, tnehands ||, i Sere mare win can be closer or farther apart onthe bar andthe ebow angle more or ess open drng the exercise. ota fog Using an E-Z bar helps prevent excessive strain atthe wrists, a16) DUMBBELL TRICEPS EXTENSIONS alors We tls Vieiete: 1 Ue on fat bench an grasp a Gumbo n ach hand withthe ams vera: * Inhale and loner the forearms by bending the elbow with @ conraes movement Return to the intl poston. Esl at the endo he efor. ‘This exercise works al tree heads ofthe cep bach equal. ‘THE MOVEMENTONE-ARM DUMBBELL TRICEPS EXTENSIONS (17) Pret Spmockidorasios Soli Lover sea Tapers, ‘Shine of sala ond Inspires Tendon Lateral head | Ticeps brachi Long head Tess in Haren ‘Acoion trl read — Tieps bacti | Long heed ci — Latssmus dst Prove res Beeps rath, poner tia Brativatals “Theor fala Fer carp ras ‘Beara obleue Pats oigus Fo ign For car unas ‘itor stan and grip a dumbbel in one hand with the arm vertical: * Inte and bend the box to lower the cumbbel behind the head to the neck. + Retum tothe nt poston. ante at the endo he moverent ‘The verial poston ofthe erm steices the lng hee othe triceps rac, emphasizing ts contraction while working. ‘Comment: Contract the abdominal coe to prevent arching the iow back. possible use a bench with suppor forthe | low bec. er THE MovEMENT18) SEATED DUMBBELL TRICEPS EXTENSIONS St an gasp a dumbbalholcing Patras ions. Ze It behind the neck: “tne and exo he forearm, “ahaa heen of the — tensor car aia longs movement. Brachial ‘The vertical poston ofthe arm ‘notlal head ( 3 song stretches the long head fl ofthe tens brah emphasizing Petras mor ‘ its contraction wile working, Contr te aboinal ae t0 tong read | 25h | prevent ecing the low beck. oo possible use a berch wth suppot io: the tow back SS tater a Integra Susan Sera nti Stor stand and grasp an 2 bar with an overtand (ip and arms vera + tre and bend the efiows to lower the ber behind the hese ‘+ etun to th inti poston, ahaa the en ofthe extra, ‘The varcal poston othe arms strongly stretches the lang head ofthe biceps baci, emphasing its canvacton ue verknp. ‘An overtand arp isolates the lateral nead of the ‘cep bac Contract the abdominal muses and ald aching Pi 1) =) Brasiovatals Bias bach, arena expan Prone wes Brachas ‘ioeps brah, ‘medial head eis Una “ioe re ton ~ Media head Lateral head Long head Triceps braci merece | Ss Shee eM Sue sand fh suil ff Coretta Lass dors "THE MOVEMENTTRICEPS KICKBACKS (20) Feo clues. Beso digtorun ‘nse dt mein Triceps brachit | bong head, Bradiordals, Enso cat uss se ast ping sam * con ath ence als eis ‘Abdul pois ongss ‘Stand with te knees sity bot anlar ford atthe was, maintaining astraiht back ond he otow and eld te upper arm horizontally alongside the body * Inhale ans extend the forearm. Esha a the en of te movernent ‘This is an excelent exercise foc pumping the tieps group. Perfonm this exoriso until you fo burn for bas resus.24) TRICEPS DIPS ‘Long head Medial head ‘cops brachit Lass dot Fer clas Y \ Palmris tongus — ee irene it a Flea cap nas - {tense gto tensor cg mii ‘TRICEPS aRACH MUSCLE sepia “reps bet = ‘Wetpaint as INTIAL PosiTiON ‘Suspond the body between two benches by placing the hands onthe ede of one bench and the fet onthe edge ofthe other bench: + Inhale, then dp by bending the ebows anise by extending the forearms. “+ Eahae atthe end ofthe movement ‘Tis exercise works the tceps and pectoral as wel asthe enter dtd esting weights ontop ofthe thighs increases te dic an intensity of heapC Back. ide Senin cans crestor Middle deta Humerus, ‘ops act > ud ne ven eB Tips tim ins” /”/ aii ane \\ Nie — See OW ce Tees map” / “Sees Vertbra LIL \\\ \S wate Pestoralis major” Pyramidalis tied \\ Infraspinatus: ‘Serratus anteria' Pubic symphysis ‘obique ‘Fhoenboid ‘1 BACK PRESSES. 2 SEATED FRONT PRESSES. st - | SHOULDER INJURIES / LYING DUMBBELL PRESSES 3. SEATED DUMBBELL PRESSES 4 FRONT DUMBBELL PRESSES ... 5. BENT-OVER LATERAL RAISES. 6 LATERAL DUMBBELL RAISES 7 ‘ALTERNATE FRONT ARM RAISES. 8 SIDE-LYING LATERAL RAISES. 9 LOW-PULLEY LATERAL RAISES. 10 LOW-PULLEY FRONT RAISES. ‘V1 HIGH-PULLEY LATERAL EXTENSIONS... 12. LOW-PULLEY BENT-OVER LATERAL RAISES. 13 ONE-DUMBBELL FRONT RAISES . 14 BARBELL FRONT RAISES. 15 UPRIGHT ROWS 16 ‘NAUTILUS LATERAL RAISE... 17 PEC DECK REAR-DELT LATERALS.. ae@ ‘SHOULDERS 11) BACK PRESSES Eins ect ely 1 amtrior dono Seep = |. reste Cranium Mosk process Cervical verre Bratioadls Etre égioun ect capi ‘ada bes Bitonsor cap rnc capi Hunous raat longs conus ene Tres major gh IC8PS | Medial head’, brachih baspraus If — Toes veteba Long head “homtail mor Lumbar veeba Lasinus dos era bie Treo asia Sit with the back straight, hoking the bar cress the back of he neck with an ovrhand gi * tna and extn the ba straight up, keeping the lon back as staat as ose + xl a the ond ofthe efor. ‘This exercise uses the del, mainly the midland posterior Mes, as wel a5 the tapes cep brachi, and seas antarr Athough nol worked a nteney, the ambos, naspinalus, teres mint, and, deeper, the supraspinats als contact. You can also pero this exercise whe lancing a ame that cues the Barbe, Various spectc macines can hep wih the perlomance of ths execs. ARE=e =a maaan eeee iar ahas ncaar ca caae a ae ore EES ‘THE MOVEMENTSEATED FRONT PRESSES (2 FINAL PosrTion FRONT IEW ‘Sit wth the beck straight and old the bar with an ‘rarhand rip, resting t across the upper chest Inka and extend the bar vertical. ‘+ Exhale at the end of the movement. ‘This fundamental exercise mainly uses the anterior and Intra dali, caver ad of he pectcas awa te os ous gp ito eon tw do oir aaa rp | wal Sarees, || NSS ea baci rat me bape, \ ‘water ") ‘eeper inthe sunaspinatis, ‘ou can also perform his exercise standing, a long as you keep the beck stright, aviding excessive curvature of tho lumbar pie, Exendng te bare with he lows forward isolates the anterior det, Edendng the bar with he elbows spread apart ates the mice ded ‘ou can use varous machines fortis exer.‘SHOULDERS SHOULDER INJURIES Oren am we sown sat. N ‘SHOULDER JOINT Compared to the eatvely ) sacar re oe Sou aere wet cievenor nn wer mae ce We eoren / Acromioavadr it Coracacromil igarert eon Cerca recs ‘Supraspinatus tendon Haren ser ero Biceps bac, long ta, Long Hea Subscaputaris, Scacu, medal boar ‘Shoulder nurs ost equent in weighting and expec 1 in baculing where developing the ene dtd guy ‘equres the aie to perform a sqnfeant numberof eet ‘ins ad variations in exrisas, wich malipis thors of ‘ne Carpared io these the hip jot, wher the ead othe ‘femur sis dep nthe alenid cary of te pes te shoulder joint which sven mae end alows the am to move trough vide range of moten, inact mc ss conte and ro- ‘ee, “he Side i efned as a allan-sncktoint because the fad ofthe humerus mainly hold within th lol aut of ‘th scapula by a complox mascutoninos op. Most weighting juries ocur when tring the dloide, and ‘gyre resutn muse pulls ot ears. They are vs cay sedby por tectiique o ovetuse ofthe tendons roca the air capsule. tn const to ent sports, such as footbal, where sutten ‘am movements can cesses iniris inva ciscatin 1 even tr tendons, he mest saneus iy In wesghtting inves entrapment, When some pecpe perixm exercises m wich they aco the fms, such a8 eens rm the mack or tral rae, the supespinatus fedon i abbed and compressed bebe the head of he humerus an the osetvmentous colo eeated ye ifrrsurtece ofthe scomion andthe cracoacromal games Irfammatin flows, Tis gpnealy begins withthe sors uss ich namaly ret the supraepinats tom excess- ve frcion, and extends to the supraspnals tendon ise, which, that eaten, ets up afecin he alacant nas: ints tendon posterity andthe ong heat of he ies ie ROTATOR CUFF MUSCLES FtOM THE FRONT Supraspinatus, Cisile ~~ Goracately a ents \ XX fi ane, Raiog te am becomes exemaly pal and ‘rently can cause reversble dtroratin of the suprasp- nals tendon trough calcfcaton and even exing, however, ‘this usualy hapens to pone 0 years of ae or older The space beeen be humerus ard the osteolgamentons acromincorcod cing ares am persan to person. Some iets cant ase hear ctrl without excessive fc- ‘tion. These pple should avid all extensions from he neck, ‘aaa ries that go lo and back ree ‘ML atbeeersins forth shoulders must be perfrmed 1 ‘he front wth the elbows soil foward hin dig ater lumbbel raises, yout neod to deteine th proper elht to ‘ae hears to Te cet mverents the cry can pet= ‘orm vtiout causing pan Noteveryne responds he same way oe sme elder ie 15 Some people may pero al sos of rases that com- fess the tron, sobines een casing tendon depanera- ‘on, without initting a pil nemmatry process. This is hv atom sipraspnatus tendon can be discovered ring assessment thot that person ever having complained of in ocher caus of shoulder ain ay an ibalence in muscle {orsion around th articular capsule. Remeber that he end fhe humerus i sally ie against he con es of the ‘Stapul y a group of sce tendons aden to or crossing ‘vr the atl capsule: n nth ste subscapularis = te more anteror the lng heal fhe tcaps; super is ‘he supraspinaus and fal poster, the nfesphnais and ‘eres minor Spas, hypertonic or hypotonic noe or moe of these muios can pul he snauer jit np an incoect paso. This positon can cause rior ding arm movements, ‘eating in ilar,ROTATOR CUFF MUSCLES, SEEN FROM BEHIND Supraspinatus Soe of scapula —__ Suprspinats tendon umes et tec Inraspnats Teres minor Scop, medal border Lone eas Tees | ae bead bach Moc Nead sarple Sharing ar spas ofthe ees minor and the nas pints wl ul ho head ofthe hums etal rotatinn, ‘fie ll cause rubbing a he antsir sour joint dng ‘arm movemert. veri, tis wil je te Ing ead of te caps rah Balance the traning of the shoulder musces and avis eer- ‘ise thal feed opal, ‘SHOULDERS ‘CORONAL SECTION OF THE SHOULDER JOINT LATERAL VIEW OF SCAPULA DISPLAVING THE SEROUS BURSA HIGHLIGHTING THE CORACOACROMIAL ‘ {GAMENTOUS CEILING ati ineet ‘Smt ton sibel aes bss et en stectrc. massager, and | electcal stiutation are | _efectve for decreasing or | eliminating spasms ana | | shortening of the teres minor and inraspinatus‘SHOULDERS This is one ofthe rave exereses that may be performed by people sutfering {fom the al-00-common entrapment syndrom, Performing arm extonsions wih dumbbells wile hing on a bench and kee- ping th eltows next to the body works the anterior deos ane, toa lesser ‘degree the midcle ded intensely while preventing excessive ebbing at th antror shoulder When porforned requlay, his maintains size.and tne of detoids despite the ‘stone ot nur. You can also use this exercise to reeducale the pectrals mor folowing tearing. Extending while Keeping the elbows against the boty reduces ts stretch, thus reducing the risk of tering the soared area. Performing the exercise: Ue ona bench with te chest expanded, back slighty arched, feet flat on te ‘ground, an the eltows bent next tothe bod, holding @ dumbbel in each hand, * Irland extend the ams vertically » Eihale a the end ofthe movement * Return othe inital poston with a contled movement.‘SHOULDERS SEATED DUMBBELL PRESSES (3) tensor pats bes Brose dat rit Bens, choad Exerc Sgt Fer cap unas Etec: cai vans Btoneor capi ~ / ratats bens XY canes tensa cal estate | pant ran rs mor a * ‘ae \ a | Tees a sina | vip ates Siton a bene, keeping the back tralgt, and old Gun balls at shoul lev! wth an overhand rip Chums pin ting oman: Inhale anc extand the arms vertical. ‘Esha at the end ofthe movement. This exercise contracts he det, mainly the mil d= told, as well as trapeav,seratus anerioy,and tops bach This movement may also be performed standing or aller- rating the arms. A becluest taps prevent an excessive ach in he back.‘SHOULDERS (4) FRONT DUMBBELL PRESSES “Scr Seats Tape << “he Spot sande — 7S Pesorals major, s ctavculr head ~ > ‘tensor digitorum eo) Begs baci Bracers] evel eepde tensor cares beis 1 Middle dettoid ~) Biachets ——} = |S posterior deltoid petted maTON MATERA | es ns — y S Anterior deta _| Sit on bench, keeping the back ncontas ) Inraspraus straight, With elbows. bent and ‘Lateral head wea priming frre, tlé the dumt- | Triceps brachit | Long head ~ bells at shouler vel with an Medial head \ ees inr underhand grip thumbs pointing Lats drs aay rom eachother a 7 : * Inhale and extend the arms L nee vorticaly whe rotating 180 Beoral cbs agrees at he wrists, bringing ‘hem into an overand ip (thumbs pointing toward each othe + ale at he end ofthe move- ment This exercise sols the det, nly the anterior det, 5 wl, asthe daviclr had of the poo ‘ovals major triceps rect tape 2s, and serratus ane. Variations: “his exercise may be performed ‘ated against backrest to help prevent an excessive arch inthe back. standing, and alternating nal postion ‘Comment: Working wih te elbows pointing forward prevents excessive fein, which triggers Inflammation in the shoulder that can eventual develop into amore serious injury. Tis mavement is recommended fer people wth weak shoulders and is meant replace more intense exercises, such as classic dumbbell extensions with the elbows pointing tothe sdes or extensions from behing the neck.BENT-OVER LATERAL RAISES ( § ) MTA AA ah i, \\\) WN ‘Sernocedomesid rea Biceps brach! ome rere pera pases Foor igor suerials oso” dato ‘Stand vith legs shy apart and knees sity bent an ean forward at th waist wile Keeping the back stright. With arms hanging down, grasp te dumbbels with the ebows + Eshle at th end ofthe efor. ‘This exercise works the shoulder group, accenting the work of ‘be posterior dtd, Squeeze te soul lads together at ‘he end ofthe movement to contact the middle an lower ‘orion of he trapezius, ambos teres minoy, and nas pints. Variation: The extise may be performed facedown on an feeciea FAL PosiTion‘SHOULDERS (6) LATERAL DUMBBELL RAISES Semoceldorasi ‘Stato Trapezius 1st Pecos mar, ‘dd lace Coraccbrachias jf lens traci //-— estore detoks Battal Aner eto | Dato | mate tt Prone tes {oct eat {Lona bea Toegs bra ~ Stamm Tats ~ ‘or ~ nit Lass dors Sorat arte tara obique — Recs soins ——— ‘Gatos medi —_ Apsoes Pectnous Tene fasca lta dul lorgs — Pubic simpy = i Fem rais >) Stand with @ straight back, with legs (—supraseiatus muscLe action age pat Sar hanieg to | bot, hosing barbeln each han: ‘ais the arms to horizontal withthe ‘bows abi bent. ‘+ Retumo the inal positon. rec aaa aos ay MY a Hx OS y! Be Mle di cn c oes sie as mie mal [Movoto (darts tind (Jott n tort tection converge on the humerus. Tei function is to support relatively heavy eee ees ‘wedght and to move the am trough sf A) | ant nin wt con, Te esr att i wpa of i mu by varying the nia poston ofthe maverant ands behind othe side, oi ron. Tis thoroughly vrs all the fiver fe mile toi, Berause everyone's physical structures diferent Qengh othe clave, shape ‘teaupasoniuebepste acd sete my | Ofte aromion and height ofthe neton atthe humerus), you must nd the angle ofthe inl postion hat sndbioriometeadehmane ne osu) \sbast for you, Latoral raises contact the eupaspnaus,attough you can't see tis because tis cata dep in the supresinatus fossa of te scapula (shoulder bide), where attaches to the lesser tubercle of te humerus. aking the arm abo horzntl contracts the upper par ofthe trapezs; However, many bodybuilders dont werk above horizontal so that they iat he the lateral deli. This exerse shoud nol be perarmed wit eauy wei, btinstead insets 10 to 25 reps ile varying the working angle without much recoeratin time ub you fo! a bun. To increase th intensity, maintan an some contacton fo afew seconds with ‘he ar al hrzntal between each repetition oy‘SHOULDERS Spleus Staredlidoristid err carp ais os Lost scapula | | Anterior deltoid vente \\ \ tensor caus tense cag Taes aor Tares nor basins Frombois “heaps rei Sera ante teal obi ~ ub CONVERGENT PENNATE CONVERGENT PENNATE MUSCLE, MUSCLE ‘MUSCLE MUSCLE c FINAL POSITION: VARIATIONS, D bracts hte vos te cto [prt aoe Gaps poe wegt | [Tea a ho a nd an lanes oh Tensei made ttocramersr | |ansken mich icanal 0 ms tersere ‘e en Digital as, cas me pms | |The sa ote sn nd mp arent ofa ‘arte made end pedal ove | |pmste mace eaal ne se Aa ts ‘et oak contac hy wesk ori | | oh ete At, eth raps dso bre eam b veal “Theor dona 2 muse ose a umigce ef exwariotsepraneiy 59 ero oe sr (Bl or sienna cs elepeandoe esis eae.we owt pe 7) ALTERNATE FRONT ARM RAISES mn Palmas ngs Pctoralis major Ast eri ragale Proetor tres tensor youn tense cart radais bes Eetensox igh mis oduct ‘Stand wih the feet sighty par, holding the barbels with an ‘ourhand orp as thy rest agant th fot ofthe thats or sight tothe sid: * Inte andatenate raising th ams tothe front to ee evel ‘Exhale a the end ofthe eto. ‘This eetise uses mainly the anterior ded, the caver head of ‘tha pectoral major, and, ta lester dere, the remaining ces ‘Al movements that raise the arms contract the muses that anchor ‘te scapula tothe ib cage, sucha the sera ater and hombads, ‘wich reate a stable suppor fr the humerus to move frm. 2 vaniarion aon tea ig bon ans,‘SHOULDERS SIDE-IVING LATERAL RAISES { 8 ) Ete carla bes Etersr igtoun Eten cal reds eras ‘eps bach vor car inats Palmas ngs Tresrince Toes major Lats dort Ue on oe side on te oor or ona bench eldng a dumbbell wih an overhand Unike standing raises, which progressively wrk the muscle fo maximum i: intensity a the ond ofthe moveront (whan th ar reaches norzota), ths + Inte and raise the art vc erercse work to did deren by focusing thee atthe beginning of + ale atthe and ofthe movement. the ais. Sets of 101 12 repettons work best. ini _ Beep ‘Comment: This movement contracts the supraspiraus, he muse mainy responsible for inating abduction. Varying the ital poston (Gumbbol in font of or behind the ‘high allows youtoworkal the dtd ers.