Exercises for the Triceps Exercises for the Triceps Exercises for the Forearms Exercises for the Forearms Exercises for the Forearms Exercises for the Forearms
Exercises for the Trapezius Exercises for the Rotator Cuff Exercises for the Forearms Exercises for the Forearms Exercises for the Triceps Exercises for the Forearms Exercises for the Posterior Deltoid Exercises for the Forearms Exercises for the Rotator Cuff Exercises for the Lats Exercises for the Triceps Exercises for the Lats Exercises for the Trapezius Exercises for the Posterior Deltoid Exercises for the Erector Spinae

This exercise Library is compiled by and maintained by various Personal Trainers in Vancouver.

How to use the exercise library:
1 - Use the muscular anatomy figures above to identify the muscle group you want to target.
2 - Click on the muscle to see a description and list of exercises for that muscle group.
3 - From the list of exercises displayed, click on an exercise to see an example of proper form and execution.

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CHEST - PECTORALS (PECS)

 

This muscle is composed of a sternal head and a clavicular head.The fibers originate from the clavicle, sternum and upper ribs and insert on the humerus. When contracted these muscles cause flexion,extension and adduction of the shoulder joint. The Pectorals are the prime movers in most pushing movements.
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- Bench Press - Chest Press - Ball Chest Press - Ball Pec Fly
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SHOULDERS - ANTERIOR and MEDIAL DELTOID (DELTS)

 

The Deltoid muscles originate from the clavicle, and scapulae and insert on the humerus.The Deltoid is composed of 3 muscles. The Anterior Deltoid is responsible for flexion, internal rotation and stabilization. The Medial Deltoid abducts the shoulder.
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SHOULDERS - POSTERIOR DELTOID (REAR DELTS)

 

The Posterior Deltoid extends, abducts and externally rotates the shoulder.
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Reverse Fly
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ARMS - BICEPS BRACHII (BIS)

 

The Bicep is a pair of muscles composed of a short head and a long head. The Biceps originate from the scapula and insert on the radius. The Biceps are responsible for elbow flexion, supination of the forearm, shoulder flexion and sometimes shoulder abduction.
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- Bicep curl, Barbell - Bicep curl, Dumbbell
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ARMS - TRICEPS BRACHII (TRIS)

 

The Triceps cross two joints, running from the scapulae and humerus to the radius. Triceps Brachii is composed of three heads. All three heads perform extension of the elbow while the long head may also assist in extension and adduction at the shoulder.
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FOREARMS - FLEXORS and EXTENSORS

 

The major Extensors of the wrist are the Extensor Carpi Radialis Longus and the Extensor Carpi Ulnaris. This muscle group originates on the humerus and inserts on the metacarpals of the hand. These muscles are responsible for extension of the wrist. The major Flexors of the wrist are composed of Flexor Carpi Radialis and Flexor Carpi Ulnaris. These muscles originate from the humerus and insert on the metacarpals of the hand. The main purpose of these muscles is flexion of the wrist. They are essential for maintaining a strong grip needed for weight training and raquet sports.
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SERRATUS ANTERIOR 

 

The Serratus Anterior originates from the medial border of the scapulae and inserts on the first to ninth ribs. Serratus Anterior protracts and rotates the scapulae upwards. This muscle is active in reaching motions.
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ROTATOR CUFF

 

The Rotator Cuff is a group of muscles around the scapula acting on the shoulder joint. The four muscles composing the Rotator Cuff are Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. These muscles originate from various aspects of the scapulae and insert on the humerus. Infraspinatus and Teres Minor externally rotate the shoulder, Supraspinatus abducts the shoulder and Subscapularis internally rotates.
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MID/UPPER BACK - TRAPEZIUS and RHOMBOIDS (TRAPS)

 

The Trapezius muscle originates from the base of the skull and thoracic and cervical vertabrae and inserts on the scapulae. The Trapezius is a broad muscle that covers a wide area of the back. The "upper Traps" are responsible for elevation and retraction of the scapula. The "mid Traps" retract the scapula and the "lower Traps" depress the scapula.
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BACK - LATISSIMUS DORSI (LATS)

 

The "Lats" are the largest muscles of the back. They originate along the lower thoracic and lumbar vertabrae, pelvis and sacrum and insert on the humerus. The "Lats" work synergistically with Teres Major to extend, adduct and internally rotate the arm at the shoulder. The Latissimus Dorsi is the prime mover in most pulling movements.
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BACK - ERECTOR SPINAE (ERECTORS)

 

The Erector Spinae is a group of muscles responsible for extension of the spine. They run up the middle of the back from the sacrum and iliac crest to the transverse processes of all ribs.
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ABDOMINALS - RECTUS ABDOMINUS (ABS)

 

The Rectus Abdominus is a single muscle originating from the sternum and upper ribs and inserting on the pubic bone. This muscle has tendonous inscriptions giving it a striated appearance commonly referred to as a "six pack". Contraction of the Rectus Abdominus results in forward flexion of the spine.
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ABDOMINALS - OBLIQUES and TRANSVERSE (CORE)

 

The Obliques consist of an internal and external pair. The External Obliques originate from the ribs and insert on the pubis, anterior fascia and ilium. The fibers of the Internal Oblique run the opposite way from the sacrum and iliac crest to the ribs. Together these muscles are able to stabilize, flex and rotate the spine.
Transverse, encircles the abdomen and is responsible for compressing the abdominal contents.
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BUTT - GLUTEUS MAXIMUS (GLUTES)

 

Gluteus Maximus are the powerful extensors of the hip. Gluteus Maximus originates from the iliac crest and sacrum and inserts on the femur and illiotibial band. These muscles are important for cycling, hiking, jumping and any powerful leg movement.
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OUTER THIGHS - GLUTEUS MEDIUS and MINIMUS (ABDUCTORS)

 

Gluteus Medius and Gluteus Minimus are the hip abductors. They originate from the external surface of the Ilium and attach to the femur. The abductors are responsible for stabilization and also perform external rotation of the hip.
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THIGHS - QUADRICEPS (QUADS)

 

The Quadriceps originate at the pelvis and femur and insert on the tibia via the patellar tendon. The Quadriceps consist of rectus femoris, vastus medialis, vastus intermedius and vastus lateralis. These are the powerful extensors of the knee and are involved in running, lifting and even standing still.
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THIGHS - HAMSTRINGS (HAMS)

 

The Hamstrings are made up of the Biceps Femoris, Semimembranosis and Semitendinosis. This group of muscles originates from the ischial tuberosity and inserts on the tibia. The Hamstrings cross two joints and therefore create movement at 2 joints. The Hamstrings extend the hip and flex the knee.
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INNER THIGHS - ADDUCTORS

 

The Adductors are the muscles of the inner thigh. This muscle group runs from the pelvis to the femur and tibia. The Adductors are composed of 5 muscles. Pectineus, Adductor Longus, Adductor Brevis, Adductor Magnus and Gracilis are responsible for adduction and internal rotation of the hip. These muscles are primarily involved in stabilization of the hip.
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CALVES - SOLEUS and GASTROCNEMIUS

 

These are the muscles of the calves. The Soleus is responsible for plantar flexion while the Gastocnemius flexs the ankle as well as the knee. Posterior Tibialis is another muscle of the calf. The primary function of this group is to rotate the leg and therefore rotate, lift and propel the whole body above it.
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SHINS - TIBIALIS ANTERIOR

 

Tibialis anterior is the muscle of the shin. This muscle is the prime mover in dorsi flexion and essential for shock absorption from running and stabilization of the ankle during walking.
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