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Ashley Daly Bio 111

Middle Body: Front Arm Raise Muscles Used: Latissimus Dorsi (Lats Side Back), Deltoids (Shoulder) 1 2 3 Equipment Needed: Weights a. Light Weights (2, 3 or 5 lbs) or b. 12 or 20 oz filled water bottle or c. 2 Soup Cans (unopened)

Instructions: 1. Stand up straight, with knees slightly bent. 2. Place feet hip distance apart. 3. Make sure toes are pointing forward. 4. Keep shoulders even as you complete this exercise. 5. Hold weights in each hand, with arms extended by your sides. Slightly bend your elbows. 6. Place arms so that the held weights are in line (next to) with your hip/leg area. Grip weights so palms face behind you (starting position). 7. Slowly and evenly lift right arm in front of body with a full arm extension, until your arm reaches shoulder height. Be sure to keep elbow slightly bent. You are working your right Latissimus Dorsi & Deltoid. 8. Exhale (breathe out) as you lift arm up this action is abduction. 9. Inhale (breathe in) as you evenly and slowly lower arm down to starting position. This action is adduction. 10. Repeat exercise for a set of 8. 11. Repeat entire sequence on your left side, step 1-10 (working left Latissimus Dorsi & Deltoid).

Ashley Daly Bio 111

Remember: Do keep your back straight. Continue to breathe. Do move your arms slowly. Do keep an even lifting pace up and down. Do keep both shoulders even with one another.

Ashley Daly Bio 111

My Muscles - Dorsal (Back)

Ashley Daly Bio 111

My Muscles - Anterior (Front)

Ashley Daly Bio 111

My Muscles - Sagittal view (Side)

Ashley Daly Bio 111

The Latissimus dorsi muscle is the larger, flat, dorso-lateral muscle on the trunk, Posterior to the arm, and partly by the trapezius on its median dorsal region. Origin: Thoracolumbar aponeurosis Lower 6 spinous processes Sacrum and ihac crest Lower 3 to 4 ribs Inferior angle of scapula Insertion Bicipital groove of humerus The Deltoid muscule is a rounded contour of the shoulder. Origin It arises in three distinct sets of fibers:[3] Anterior fibers: from the anterior border and upper surface of the lateral third of the clavicle. Middle fibers: from the lateral margin and upper surface of the acromion Posterior fibers: from the lower lip of the posterior border of the spine of the scapula, as far back as the triangular surface at its medial end. Insertion From this extensive origin the fibers converge toward their insertion, the middle passing vertically, the anterior obliquely backward and laterally, the posterior obliquely forward and laterally; they unite in a thick tendon, which is inserted into the V-shaped deltoid tuberosity on the middle of the lateral aspect of the shaft of the humerus. At its insertion the muscle gives off an expansion to the deep fascia of the arm.

Ashley Daly Bio 111

www.anabolic.ca/news/126/ARTICLE/1117/2007-07-18.html http://www.youngwomenshealth.org Wikipedia for the pictures of the muscles Memmlers Structure and Function of the Human Body