Upper Body Joint Motions

Shoulder flexion

Front shoulder raise or over head press

Elbow flexion

Arm curl

Wrist flexion

Wrist curl

Shoulder extension

Chin up, pull downs, low row, pullovers

Elbow extension

Skull crusher, pushdowns, dips, kickback

Wrist extension

Reverse wrist curl

Shoulder frontal abduction

Lateral raise, upright row, side shoulder press

Shoulder frontal adduction

Side straight arm pulldown, pull up, pull downs

Shoulder horizontal abduction

Rear delt fly, high row

Shoulder horizontal adduction

Pec fly, bench press, push up

What is the Scapular Apparatus?

Muscles that move the scapula up, down, forward, and backward

Elevation

Upward shrugs

Depression

Downward shrugs

Protraction

SA press, forward shrug

Reteaction

SA row, backward shrug