Acsm Major Movements Of The Upper Extremity

Front 1

MAJOR AGONIST MUSCLES

Serratus Anterior
Pectoralis Minor
Trapezius
Levator Scapulae
Rhomboids

Back 1

Scapulothoracic Joint

Front 2

Movement : Fixation

Push-ups

Back 2

Serratus Anterior

Front 3

Movement : Fixation

Parallel bar dips

Back 3

Pectoralis Minor

Front 4

Movement : Fixation

Upright rows

Back 4

Trapezius

Front 5

Movement : Fixation

Shoulder shrugs

Back 5

Levator Scapulae

Front 6

Movement : Fixation

Seated rows

Back 6

Rhomboids

Front 7

MAJOR AGONIST MUSCLES

Anterior Deltoid
Pectoralis Major (clavicular head)
Latissimus Dorsi
Teres Major
Pectoralis Major (sternocostal head)
Middle Deltoid
Supraspinatus
Subscapularis

Back 7

Glenohumeral Joint

Front 8

Glenohumeral Joint
Movement : Flexion

Front raises

Back 8

Anterior Deltoid

Front 9

Glenohumeral Joint
Movement : Flexion

Incline bench press

Back 9

Pectoralis Major (clavicular head)

Front 10

Glenohumeral Joint
Movement : Extension

Dumbbell Pullovers

Back 10

Latissimus Dorsi
Teres Minor

Front 11

Glenohumeral Joint
Movement : Extension

Chin-ups
Bench Press

Back 11

Pectoralis Major (sternocostal head)

Front 12

Glenohumeral Joint
Movement : Abduction

Lateral raises; dumbbell press

Back 12

Middle Deltoid

Front 13

Glenohumeral Joint
Movement : Abduction

Low pulley lateral raises

Back 13

Supraspinatus

Front 14

Glenohumeral Joint
Movement : Adduction

Lats pull-down

Back 14

Latissimus dorsi

Front 15

Glenohumeral Joint
Movement : Adduction

Seated row

Back 15

Teres major

Front 16

Glenohumeral Joint
Movement : Adduction

Cable crossover fly

Back 16

Pectoralis major

Front 17

Glenohumeral Joint
Movement : Medial (internal rotation)

Back lats pull downs, bent-rows

Back 17

Latissimus dorsi

Front 18

Glenohumeral Joint
Movement : Medial (internal rotation)

One-arm dumbbell rows

Back 18

Teres minor
Subscapularis
Pectoralis major

Front 19

Glenohumeral Joint
Movement : Medial (internal rotation)

Rotator cuff exercises, dumbbell press, parallel bar dips, front raises

Back 19

Anterior deltoid

Front 20

Glenohumeral Joint
Movement : Lateral (external rotation)

External rotation exercises

Back 20

Infraspinatus

Front 21

Glenohumeral Joint
Movement : Lateral (external rotation)

Back-press, bent-over lateral raises

Back 21

Teres minor
Posterior deltoid

Front 22

Elbow Joint
Movement : Flexion

Curls

Back 22

Biceps brachii

Front 23

Elbow Joint
Movement : Flexion

Preacher curls

Back 23

Brachialis

Front 24

Elbow Joint
Movement : Flexion

Hammer curls

Back 24

Brachioradialis

Front 25

Elbow Joint
Movement : Extension

Triceps dips, Triceps extensions

Back 25

Triceps brachii

Front 26

Elbow Joint
Movement : Extension

Pushdowns, triceps kick-backs

Back 26

Anconeus

Front 27

Wrist Joint
Movement : Flexion

Wrist curls

Back 27

Flexor carpi radialis and ulnaris
Palmaris longus
Flexor digitorium superficialis

Front 28

Radioulnar Joint
Movement : Supination

Dumbbell supination

Back 28

Supinator
Biceps brachii

Front 29

Radioulnar Joint
Movement : Pronation

Dumbbell pronation

Back 29

Pronator teres, pronator quadratus

Front 30

Wrist Joint
Movement : Extension

Reverse wrist curls

Back 30

Extensor carpi radialis longus, brevis, ulnaris
Extensor digitorium

Front 31

Wrist Joint
Movement : Adduction (ulnar deviation)

Wrist curls, reverse wrist curls

Back 31

Flexor and extensor carpi ulnaris

Front 32

Wrist Joint
Movement : Abduction (radial deviation)

Wrist curls, reverse wrist curls

Back 32

Extensor carpi radialis longus and brevis
Flexor carpi radialis