Arm/Shoulders
Chest/Anteriorish
Back
Shoulders/Back
Random
100
Concentrically accelerates elbow flexion, supination of the radioulnar joint, and shoulder flexion
Biceps Brachii
100
Concentrically accelerates shoulder flexion (clavicular fibers), horizontal adduction, and internal rotation
Pectoralis Major
100
Concentrically accelerates shoulder extension, adduction, and internal rotation
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Latissimus Dorsi
100
Concentrically accelerates shoulder flexion and internal rotation
Anterior Deltoid
100
Concentrically accelerates spinal extension and contralateral rotation
Multifidus
200
Concentrically accelerates elbow extension and shoulder extension
Triceps Brachii
200
Concentrically accelerates shoulder internal rotation
Subscapularis
200
Concentrically produces scapular retraction and downward rotation
Rhomboid Major
200
Concentrically accelerates shoulder abduction
Medial Deltoid
200
Concentrically produces scapular retraction and downward rotation
Rhomboid Minor
300
Concentrically accelerates elbow flexion
Brachioradialis
300
Concentrically protracts the scapula
Pectoralis Minor
300
- Concentrically accelerates cervical extension, lateral flexion, and rotation
- Concentrically accelerates scapular elevation
Upper Trapezius
300
Concentrically accelerates shoulder extension and external rotation
Posterior Deltoid
300
Concentrically accelerates scapular retraction
Middle Trapezius
400
Concentrically accelerates elbow flexion
Brachialis
400
Concentrically accelerates scapular protraction
Serratus Anterior
400
Concentrically accelerates scapular depression
Lower Trapezius
400
Concentrically accelerates shoulder internal rotation, adduction, and extension
Teres Major
400
Concentrically accelerates spinal extension, rotation, and lateral flexion
Superficial Erector Spinae: Iliocostalis, Longissimus, and Spinalis
500
Concentrically accelerates elbow flexion
Brachioradialis
500
Spinal lateral flexion
Quadratus Lumborum
500
Concentrically accelerates shoulder external rotation
Infraspinatus
500
Concentrically accelerates shoulder external rotation
Teres Minor
500
Concentrically accelerates abduction of the arm
Supraspinatus