ROTATOR CUFF MUSCLES & WORKOUTS

Rotator Cuff Muscle

Muscle Name

1. Supraspinatus
2. Infraspinatus
3. Teres Minor
4. Subscapularis

Workout

1) Internal Rotation (Subscapularis)
2) External Rotation (Supraspinatus, Infraspinatus, Teres Minor)

BACK MUSCLE & WORKOUTS

Back

Muscle Name

1. Lattissimus Dorsi
2. Trapezius
    a) Upper Fibers
    b) Middle Fibers
    c) Lower Fibers
3. Erector Spinae (Biggest Stabilizer)
4. Serratus Anterior

Workouts

1) Bent-over Dumbbell Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
2) Bent-over Barbbell Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
3) One Arm Dumbbell Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
4) Seated Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
5) Compound Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
6) Lat Pull Down (Muscle involve is Lattissimus Dorsi + Lower Trapezius)
7) Shurg (Muscle involve is Uppes Trapezius)
8) Deadlift (Muscle Involve is Erector Spinae)
9) Pull-over (Muscle Involve is Serratus Anterior)

LEG MUSCLES CALF & WORKOUTS

Calf (Posterior lower leg)

Muscle Name

1. Gastrocnemius (Biarticulate)
2. Soleus (Uniarticulate)

Workout

1) Standing calf raises (Main Muscle is Gastrocnemius or Assistor Muscle is Soleus)
2) Seated Calf Raises (Main Muscle is Soleus or Assistor muscle is Gastrocnemius)

Calf (Anterior lower Leg)

Muscle Name

1. Tibalis Anterior

Workout

1) Toe Raises