Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

CABLE CURLS

Bicep Brachi

Building

-Anconelis
-Brachioradialis
-Brachialis
-Forearm flexor

-Forearm extensors
-Anterior & lateral deltoid
-Rectus abdominus
-Erectus spinae

CABLE PREACHER CURLS

Brachi

Building

-Anconelis
-Brachioradialis
-Brachialis
-Forearm flexor

-Forearm extensors
-Anterior & lateral deltoid

CONCENTRATION CURLS (TO SAME SHOULDER)

Brachi

Building

-Anconelis
-Brachioradialis
-Brachialis
-Forearm flexor

-Forearm extensors
-Anterior & lateral deltoid

CONCENTRATION CURLS (ACROSS THE BODY)

Brachialis

Shaping

-Anconelis
-Brachioradialis
-Bicep brachi
-Forearm flexor

-Forearm extensors
-Anterior & lateral deltoid

REVERSE CURLS

Forearm Extensors

Building

-Anconelis
-Brachioradialis
-Bicep brachialis

-Forearm extensors
-Anterior & lateral deltoid
-Rectus abdominus
-Erectus spinae

CLOSE GRIP UPRIGHT ROWS

Mid Trapezius
Lateral Deltoid

Shape & Build

-Anterior & Posterior Deltoid
-Brachialis and brachi

-Forearm flexors & extensors
-Brachioradialis
-Anconelis

FRENCH PRESS

Long & Medial Head Triceps

Build & Shape

-Tricep lateral head
-Brachioradialis
-Anconelis

-Forearms
-Anterior deltoid
-Rectus abdominus

SIDE BENDS

Oblique External & Internal

Shaping

-Latissimus dorsi
-Serratus anterior

-Forearm flexors
-Gastronomies & soleus

Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

STANDING FRONT RAISES

Anterior Deltoid

Shaping

-Forearm extensors
-Trapezius
-Serratus anterior

-Forearm flexors & extensors
-Erectus spinae
-Latissimus dorsi
-Rectus abdominus

LYING FRONT RAISES

Anterior Deltoid

Shaping

-Forearm extensors
-Trapezius
-Serratus anterior

-Forearm flexors & extensors
-Latissimus dorsi
-Rectus abdominus

LATERAL RAISES

Lateral Deltoid

Shaping

-Trapezius
-Anterior deltoid
-Serratus anterior

Forearm flexors & extensors
-Posterior deltoid
-Rectus abdominus
-Latissimus dorsi

SINGLE ARM LATERAL RAISES (FRONT)

Lateral Deltoid

Shaping

-Trapezius
-Anterior deltoid
-Serratus anterior

SINGLE ARM LATERAL RAISES (BEHIND)

Lateral Deltoid

Shaping

-Trapezius
-Anterior deltoid
-Serratus anterior

-Posterior deltoid
-Rectus abdominus
-Forearm flexors & extensors

BENT OVER LATERAL RAISES

Posterior Deltoid

Shaping

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

-Forearm flexors & extensors
-Latissimus dorsi
-Erectus spinae

SEATED ROWS

Latissimus Dorsi

Build & Shape

-Trapezius
-Bicep brachi & brachialis
-Brachioradialis
-Anconelis
-Posterior deltoid

-Forearm flexors & extensors
-Erectus spinae
-Anterior & lateral deltoid
-Bicep femoris

KNEELING SINGLE ARM ROWS (NO TWIST)

Latissimus Dorsi

Shaping

-Bicep brachi & brachialis
-Posterior deltoid
-Infraspinatus
-Teres major/minor
-Forearm flexors

-Serratus anterior
-Posterior & lateral deltoid
-Rectus abdominus
-Erectus spinae

KNEELING SINGLE ARM ROWS (WITH TWIST)

Latissimus Dorsi

Shape & Build

-Teres major & Minor
-Infraspinatus
-Trapezius
-Brachioradialis
-Aconelis
-Posterior deltoid

-Forearm flexors & extensors
-Serratus anterior
-Rectus abdominus
-Erectus spinae
--Anterior & lateral deltoid

FLAT FLYES

Pectoralis Major Mis Sternan Fibres

Shaping

-Anterior deltoid
-Bicep brachi & brachialis

-Forearm flexors & extensors
-Rectus abdominus
-Serratus anterior
-Lateral deltoid

INCLINE FLYES

Pectoralis Major Clavicular Fibres

Shaping

-Anterior deltoid
-Bicep brachi & brachialis

-Forearm flexors & extensors
-Rectus abdominus
-Serratus anterior
-Lateral deltoid

DECLINE FLYES

Pectoralis Major Lower Sternan Fibres
Shaping

-Anterior deltoid
-Bicep brachi & brachialis

-Forearm flexors & extensors
-Rectus abdominus
-Serratus anterior
-Lateral deltoid

SINGLE LEG ABDUCTION

Tensae Fascae Latae
Shaping

-Gluteus medius

-Erectus spinae
-Quadriceps
-Rectus abdominus

SINGLE LEG ADDUCTION

Magnus Brevis Longus
Shaping

-Pectonelis & gracilias

-Erectus spinae
-Quadriceps
-Rectus abdominus

STANDING HIP EXTENSION

Gluteus Maximus

Shaping

-Hamstrings
-Rectus abdominus
-Psoas major & minor

-Erectus spinae
-Forearm flexors & extensors
-Gastronomies
-Hamstrings

STANDING HIP FLEXION

Rectus Abdominus Lower

Shaping

-Transversus abdominus
-Quadriceps
-Psoas minor
-Sartorius

-Erectus spinae