Muscles

Upper back

Tilts and turns the head and neck, shrugs, steady the shoulders, and twists the arms. Elevates, depresses, rotates, and retracts the scapula, or shoulder blade

Dumbbell shrug, clean

Shoulder

Shoulder abduction, flexion and extension

Shoulder press, lateral raise

Chest

Control the movement of the arm, create lateral, vertical, or rotational motion.

Bench press, push-ups

Upper front of arm

Flexes elbow

DB curl, hammer curl, pull-up

Upper back of arm

Extends forearm

Overhead extension, push-ups, bench press

Side body

Rotating and twisting the truck

DB side bend, Russian twists

Superficial stomach

Pulls the ribs and the pelvis in and curves the back.

Sit-ups, crunches, hanging knee lifts

Deep stomach

Supports abdominal wall

Plank, support through most lifts

Back

Extends, adducts and rotates the arm.

Pull-ups, lat pull-down

Back

Extends and laterally bends the trunk, neck and head

Superman, DB side bend

Butt

External rotation and extension of the hip joint,

Squat, bridge

Outside of thigh/hip

Abduct leg (lift straight out)

Banded lateral leg lifts

Inside of thighs

Adduct leg (bring leg straight in)

Banded lateral leg lifts, lateral lunges

Front of thighs

Knee extension; hip flexion

Squat, quad machine

Back of thighs

Flexes knee, extends hip joint, medially rotates leg at knee

Squat, hamstring bridge or curl on ball

Front of lower leg

Dorsiflex and invert the foot

Heel walks, banded toe flexes

Back of lower leg

Plantar flexes foot, flexes knee

Calf raises, toe walks

Back of lower leg

Plantar flexes foot, flexes knee

Calf raises, toe walks