-
Movements of the elbow joint
-
Sample exercises of flexion in elbow joint and muscles used and location
- Dumbbell curl, hammer curl
- Biceps brachii (main bicep muscle)
- Brachilais (lateral to biceps, on side of upper arm)
- Brachioradialis (main forearm muscle)
-
Sample exercises of extension in elbow joint and muscles used and location
- Dips, tricep extensions
- Triceps brachii (3 muscle parts on back of upper arm)
-
Movements of the radioulnar joint
-
Sample exercises of supination in radioulnar joint and muscles used and location
- Dumbbell curl (with supinated grip)
- Supinator (small upper forearm muscle
- Biceps brachii (main bicep muscle)
-
Sample exercises of pronation in radioulnar joint and muscles used and location
- Dumbbell pronation;
- Pronator quadratus (lower forearm muscle by wrist)
- Pronator Teres (small mid-forearm mucle)
-
Movements of the wrist joint
- Abduction (radial flexion)
- Adduction (ulnar flexion)
- Extension/hyperextension
- Flexion
-
Sample exercises of abduction in wrist joint and muscles used and location
- wrist curl, reverse wrist curl
- flexor carpi radialis (middle forearm)
- extensor carpi radialis longus (upper outer forearm)
- extensor carpi radialis brevis (lower outer forearm)
-
Sample exercises of adduction in wrist joint and muscles used and location
- wrist curl, reverse wrist curl
- Flexor carpi ulnaris (medial forearm)
- extensor carpi ulnaris (posterior middle forearm)
-
Sample exercises of flexion in wrist joint and muscles used and location
- dumbbell wrist curl;
- flexor carpi radialis (middle forearm)
- flexor carpi ulnaris (medial forearm)
- palmaris longus (lateral to flexor carpi ulnaris)
-
Sample exercises of extension/hyperextension in wrist joint and muscles used and location
- dumbbell reverse wrist curl;
- extensor carpi radialis longus (upper outer forearm)
- extensor carpi radialis brevis (posterior outer forearm)
- extensor carpi ulnaris (posterior middle forearm)
|
|
