Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

FLAT BENCH PRESS

Mid Sternal Fibres
Pec Major

Building

-Tricep
-Anterior deltoid
-Serratus anterior
-Anconelis

-Forearm flexors
-Rectus abdominus
-Posterior deltoid

INCLINE BENCH PRESS

Pec Major Clavicular Fibres

Building

-Tricep
-Anterior deltoid
-Serratus anterior
-Anconelis

-Forearm flexors
-Rectus abdominus
-Posterior deltoid

DECLINE BENCH PRESS

Pec Major Lower Fibres Sternal

Building

-Tricep
-Anterior deltoid
-Serratus anterior
-Anconelis

-Forearm flexors
-Rectus abdominus
-Posterior deltoid

FLAT BENCH FLYES

Pec Major Mid Sternal Fibres

Shaping

-Serratus anterior
-Anterior deltoid

-Rectus abdominus
-Forearm flexors
-Bicep brachi

INCLINE BENCH FLYES

Pec Major Clavicular Fibres

Shaping

-Serratus anterior
-Anterior deltoid

-Rectus abdominus
-Forearm flexors
-Bicep brachi

DECLINE BENCH FLYES

Pec Major Lower Sternal Fibres

Shaping

-Serratus anterior
-Anterior deltoid

-Rectus abdominus
-Forearm flexors
-Bicep brachi

WRIST CURLS

Forearm Flexors

Building

-

-Rectus abdominus
-Erectus spinae
-Bicep brachi
-Lateral & anterior deltoid

PULLOVERS

Latissimus Dorsi

Shaping

-Scratus anterior
-Pectoral major

-Forearm
-Rectus abdominus
-Bicep brachi
-Anterior deltoid
-Pec minor

SINGLE ARM ROWS (NO TWIST)

Latissimus Dorsi

Shaping

-Posterior deltoid
-Bicep brachialis
-Upper back
-Lower trapezius

-Forearm flexors & extensors
-Triceps
-Rectus abdominus
-Erectus spinae

SINGLE ARM ROWS (WITH TWIST)

Latissimus Dorsi
Teres Major

Shape & Build

-Posterior deltoid
-Bicep brachialis
-Upper back
-Lower trapezius
-Lateral deltoid

-Forearm flexors & extensors
-Triceps
-Rectus abdominus
-Erectus spinae

SINGLE ARM ROW (PRONATED GRIP)

Latissimus Dorsi

Building

-Upper back
-Brachialis
-Lower trapezium

-Forearm flexors & extensors
-Triceps
-Rectus abdominus
-Erectus spinae

SUPINATION CURLS

Bicep Brachi
Brachialis

Shaping

-Brachioradialis
-Anconelis
-Bicep brachi

-Forearm flexors
-Rectus abdominus
-Anterior & lateral deltoids
-Erectus spinae

HAMMER CURLS

Bicep Brachi

Building

-Brachioradialis
-Anconelis
-Bicep brachials

-Forearm flexors
-Rectus abdominus
-Anterior & lateral deltoids
-Erectus spinae

CONCENTRATION CURLS (TO SAME SHOULDER)

Bicep Brachialis

Shaping

-Brachioradialis
-Anconelis
-Bicep brachi

-Forearm flexors
-Rectus abdominus
-Anterior & lateral deltoids
-Erectus spinae

CONCENTRATION CURLS (ACROSS BODY)

Bicep Brachialis

-Brachioradialis
-Anconelis
-Bicep Brachi

-Forearm flexors
-Rectus abdominus
-Anterior & lateral deltoids
-Erectus spinae

SEATED SINGLE ARM EXTENSION

Long Head Tricep
Shaping

-Medial & Lateral Heads
-Anconelis

-Serratus interior
-Lateral & posterior deltoids
-Mid trapezius

LYING SINGLE ARM EXTENSION

Long Head Tricep

-Medial & Lateral Heads
-Anconelis

-Serratus interior
-Lateral & posterior deltoids
-Mid trapezius

OVERHEAD PRESS

Long, Lateral & Medial Deltoids
Building

-Medial & Lateral Heads
-Anconelis

-Serratus interior
-Lateral & posterior deltoids
-Mid trapezius

KICKBACKS

Long & Medial Head
Shaping

-Lateral heads
-Anconelis

-Posterior deltoid
-Lower trapezius
-Erectus spinae
-Forearm flexors

SHOULDER PRESS

Anterior & Lateral Deltoid
Building

-Triceps
-Trapezius
-Serratus anterior

-Forearm extensors
-Rectus abdominus
-Erectus spinae

LATERAL RAISES

Lateral Deltoid

Shaping

-Forearm extensors
-Anterior deltoid

-Forearm flexors
-Bicep brachi
-Rectus abdominus
-Erectus spinae

FRONT RAISES

Anterior Deltoid

Shaping

-Forearm extensors
-Trapezius
-Serratus anterior

-Forearm flexors
-Bicep brachi
-Rectus abdominus
-Erectus spinae

BENT OVER LATERAL RAISES

Posterior Deltoid

Shaping

-Trapezius
-Lateral deltoid
-Teres major & minor
-Infraspinatus

-Forearm flexors & extensors
-Erectus spinae
-Latissimus dorsi

LUNGES

Quads

Shaping

-Abductors longus, magnus & brevis
-Gracilcus, peltingus
-Gluteus maximus

-Erectus spinae
-Rectus abdominus
-Forearm extensors
-Gastrocnemius & soleus

SIDE BENDS

Obliques – Internal & External
Shaping

-Latissimus dorsi
-Serratus anterior

-Forearm flexors & extensors
-Erectus spinae
-Rectus abdominus