ACE Muscle Functions & Exercises

Abductor

moves a limb away from the midline

Adductor

moves a limb towards the midline

Extensor

increase the angle at a joint - extends a limb

Flexor

decreases the angle at a joint - flexes a limb

Pronator

turns a limb to face downwards

Supinator

turns a limb to face upwards

Rotator

rotates a limb

Sternocleidomastoid

Neck flexion, rotation, and lateral flexion

muscles at shoulder girdle

trapezius, levator scapulae, rhomboid major and minor, pectoralis minor, serratus anterior

trapezius functions

upper - upward rotation and elevation of scapula

middle - upward rotation and adduction of scapula

lower - depression of scapula

trapezius exercises

upright rows, shoulder shrugs

levator scapulae function

elevation of scapula

levator scapulae exercises

shoulder shrugs

rhomboid functions

adduction, downward rotation and elevation of scapula

rhomboid exercises

chin ups, supported dumbbell bent over rows

pectoralis minor function

stabilization, depression, downward rotation and abduction of scapula

pectoralis minor exercises

push ups, incline bench press, regular bench press, cable crossover chest flys

serratus anterior function

stabilization, abduction and upward rotation of scapula

serratus anterior exercises

push ups, incline bench press, pull overs

muscles that act at the shoulder

pectoralis major, deltoid, latissimus dorsi, rotator cuff, teres major

pectoralis major function

shoulder flexion, extension, adduction, internal rotation and horizontal adduction

pectoralis major exercises

push ups, pull ups, incline bench press, regular bench press, rope climbing, throwing, tennis serve

deltoid function

shoulder flexion, abduction, internal rotation, external rotation, horizontal adduction and abduction

deltoid exercises

lateral butterfly exercises,

latissimus dorsi functions

shoulder extension, adduction, horizontal abduction and internal rotation

latissimus dorsi exercises

chin ups, rope climbing, parallel bar dips, rowing, pull down exercises

rotator cuff muscles

SITS - supraspinatus, infraspinatus, teres minor, subscapularis

rotator cuff functions

external rotation, internal rotation, abduction, stability of humeral head

rotator cuff exercises

tennis serve, throwing ball

teres major functions

extension, adduction and internal rotation

teres major exercises

chin ups, seated rows, pull downs, rope climbing

muscles that act at elbow and forearm

biceps brachii, brachialis, brachioradialis, triceps brachii, pronator teres, pronator quadratus, supinator

Biceps brachii function

elbow flexion, forearm supination

biceps brachii exercises

arm curls, chin ups, rock climbing, upright rows

brachialis function

elbow flexion

brachialis exercises

arm curls, chin ups, rock climbing, upright rows

brachioradialis function

elbow flexion, forearm supination

brachioradialis exercises

arm curls, chin up, rock climbing, upright rows

triceps brachii function

elbow extension, arm extension

triceps brachii exercises

push ups, dips, bench press, shoulder press

pronator teres function

elbow flexion, forearm pronation

pronator teres exercises

pronation of forearm with dumbbell

pronator quadratus function

forearm pronation

pronator quadratus exercises

resisted pronation

supinator function

forearm supination

supinator exercise

resisted supination

muscles that act at wrist

flexor carpi radialis, flexor carpi ulnaris, extensor carpi radialis longus, extensor carpi ulnaris, palmaris longus

flexor carpi radialis function

wrist flexion

flexor carpi radialis exercises

wrist curls, grip-strengthening exercises for racquet sports

flexor carpi ulnaris functions

wrist flexion

flexor carpi ulnaris exercises

wrist curls; grip strength exercises for racquet sports

extensor carpi radialis longus function

wrist extension

extensor carpi radialis longus exercises

reverse wrist curls; racquet sports (tennis)

extensor carpi ulnaris function

wrist extension

extensor carpi ulnaris exercises

"reverse" wrist curls; racquet sports (tennis)

palmaris longus functions

wrist flexion

palmaris longus exercises

wrist curls

muscles that act at trunk

Rectus abdominis, external oblique, internal oblique, transverse abdominis, erector spinae, multifidi

rectus abdominis function

spinal flexion 6 pack

rectus abdominis exercises

bent-knee sit-ups, partial curl-ups, pelvic tilts

external oblique function

contralateral rotation, lateral flexion and forward flexion

external oblique exercises

twisting bent knee curl ups (rotation opposite) and curl ups

internal oblique function

ipsilateral rotation, lateral flexion and forward flexion

internal oblique exercises

twisting bent knee curl ups, same side and curl ups

transverse abdominis function

compress abdomen

transverse abdominis exercises

prone plank, drawing in

erector spinae muscles

longissimus, spinalis, iliocostalis

erector spinae motion

spinal extension

erector spinae exercises

squat, dead lift, prone back extention

multifidi function

contributes to spinal stability during trunk extension, rotation, and side-bending

multifidi exercises

birddog

pelvic floor function

stabilization, support, and core bracing

hip flexors

iliopsoas (psoas minor, psoas major, iliacus) rectus femoris, tensor fasciae latae, sartorius

iliopsoas functions

hip flexion and external rotation

iliopsoas exercises

straight-leg sit-ups, running with knees lifted up high, leg raises, hanging knee raises

rectus femoris functions

Hip: flexion

Knee: extension when hip is extended

rectus femoris exercises

running, leg press, squat, jumping rope, plyometrics, stair climbing

tensor fasciae latae motion

flexion, abduction and internal rotation

tensor fasciae latae exercises

hanging knee raises, side lying leg raises, running

sartorius function

hip: flexion and internal rotation of the hip

knee: flexion

sartorius exercises

knee lift with hip external rotation, wide stance onto bench

hip extensors

semitendinosus, semimembranosus, gluteus maximus, biceps femoris

semitendinosus functions

hip: Extension adduction, and slight internal rotation

knee: flexion and internal rotation

semitendinosus exercises

cycling, hamstring curls with knee in external rotation, lunging

semimembranosus functions

hip: extension, adduction and slight internal rotation

knee: flexion and internal rotation

semimembranosus exercises

cycling, hamstring curls with knee in external rotation, lunging

biceps femoris functions

hip: extension, abduction, and slight external rotation

knee: Flexion and external rotation

biceps femoris exercises

cycling, hamstring curls with knee in external rotation, lunging

hamstring muscles

semitendinosus, semimembranosus, biceps femoris

hamstring motions

knee flexion and hip extension

hip adductors

pectineus, adductor brevis, adductor longus, gracilis, adductor magnus

pectineus functions

flexion adduction and external rotation

connect pelvis to femur

pectineus exercises

hanging knee raises, side-laying bottom-leg raises, resisted external rotation of the thigh

adductor brevis and longus functions

adduction

adductor brevis and longus exercises

side-laying bottom-leg raises, resisted adduction

gracilis functions

hip: adduction

knee: flexion

gracilis exercises

side-lying bottom-leg raises, resisted adduction

adductor magnus functions

adduction

adductor magnus exercises

side-laying bottom-leg raises, resisted adduction

hip abductors

gluteus maximus, gluteus medius, gluteus minimus, iliotibial band,