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Cable pull-down exercise to the front with a medium-width overhand (pronated) grip. The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
Exercises that strengthen the back muscles include rows, pull-ups, and shoulder blade squeezes. Exercises like doorway stretches for the chest can help stretch out tension that contributes to rounded shoulders. Synergistically implementing muscle strengthening and stretching can effectively prevent the development of rounded shoulders. [47] [48]
It can be broken down into two parts: downward rotation of the scapula and true adduction of the arm. Downward rotation: pectoralis minor, pectoralis major, subclavius, latissimus dorsi (same as scapular depression, with pec major replacing lower fibers of trapezius); True Adduction: latissimus dorsi, subscapularis, teres major, infraspinatus ...
Step 2: Engaging your core, lift your butt up and back, straightening your legs to downward dog. Simultaneously extend your left arm toward your right foot, reaching back as far as you can.
The latissimus dorsi crosses the inferior angle of the scapula. A study found that, of 100 cadavers dissected: [6] 43% had "a substantial amount" of fibers in the latissimus dorsi originating from the scapula. 36% had few or no muscular fibers, but a "soft fibrous link" between the scapula and the latissimus dorsi
The face pull is a weight training exercise that primarily targets the musculature of the upper back and shoulders, namely the posterior deltoids, trapezius, rhomboids, Latissimus dorsi as well as the biceps. [1] The face pull is considered an important exercise for shoulder health and stability. [2]
The upper and lower fibers work in tandem with serratus anterior to upwardly rotate the scapulae, and work in opposition to the levator scapulae and the rhomboids, which effect downward rotation. An example of trapezius function is an overhead press .
External rotation of the shoulder with the arm at a 90-degree angle is an additional exercise done to increase control and range of motion of the Infraspinatus and Teres minor muscles. Various active exercises are done for an additional 3–6 weeks as progress is based on an individual case-by-case basis. [9]