upper limb movements & exercises

abduction of humerus
state muscles and exercise >

deltoid (aromial part); supraspinatus
exercise: cable crossovers, side lateral raises

adduction of humerus.
state muscles and exercise >

muscles: pec major, lats; teres major
exercise: cable crossovers

extension of humerus
state muscles and exercise >

deltoid (s); triceps (longhead), lats, teres major
exercise: front raises

flexion of humerus
state muscles and exercise >

deltoid (c)pec major; coracobrachialis
exercise: front raises

medial rotation of humerus
state muscles and exercise >

muscles: subscapularis; lats, ters major, pec major, deltoid (c)
exercise: cable crossovers, external cable rotation (second phase)

lateral rotation of humerus
state muscles and exercise >

muscles: infraspinatus; teres minor, deltoid
exercises: external cable rotation (first phase)

protraction of scapula
state muscles and exercise >

muscles: serratus anterior; pecs
exercise: push ups

retraction of scapula
state muscles and exercise >

muscles: traps (m); rhomboids, lats
exercises: push ups, seated cable rows

elevation of scapula
state muscles and exercise >

muscles: trap (d); levator scapulae, rhomboids
exercises: overhead press, pull ups

depression of scapula
state muscles and exercise >

muscles: gravity; pec major (s), trap (a), lats, pec minor
exercises: overhead press, pull ups

upward rotation of scapula
state muscles and exercise >

muscles: trap (d); trap (a), serratus anterior
exercise: push up (upward phase)

downward rotation of scapula
state muscles and exercise >

muscles: lats, gravity; pecs, levator scapulae, rhomboids
exercise: push up (downward phase)