Muscles of the upper extremities

The muscles of the upper extremities include

• Those that attach the scapula to the thorax -trapezius and serratus anterior.
• Those that attach the humerus to the scapula - pectoralis major, latissimus dorsi, deltoid, and rotator cuff muscles
• Those that are located in the arm or forearm- triceps brachii, biceps brachii, brachialis, and brachioradialis.

The best exercises for this group of muscles are:

1. 1. Standing Barbell Curls - This exercise is a basic movement that works the biceps and forearms. Moving your forearms only, bicep strength is used to curl the barbell up to shoulder level.
2. 2. Standing Dumbbell Curls - A person should stand with feet shoulder width apart. Dumbbells should hang at arms length on each side of body and elbows should be kept close to torso at all times.
3. 3. Preacher Curls - Moving only forearms, bicep strength should be used to curl the barbell up to shoulder level.
4. 4. Triceps Dumbbell Extensions - Dumbbell should slowly be lowered the in an arc motion behind the head until the elbow is at a 90-degree angle. Then it should be slowly lifted in an arc motion back to the starting position.

Muscles of the lower extremities

There are many muscles that have at least one attachment on lower extremities but the largest muscle mass belongs to the posterior group, the gluteal muscles.
Muscles that move the leg are located in the thigh region and upper leg region in generally. Biggest muscle is the quadriceps femoris, which is made of four different muscles! The most common exercises for this group of muscles are:

1. Squats
2. Hack Squats
3. Leg Presses
4. Leg Extensions
5. Hamstring Curls