| English Name | Single-Arm Lateral Raise – Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | فشاری, پویا |
| Primary Muscle (EN) | Middle Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Isolated Strength training |
| Required equipment | Dumbbell |
The Dumbbell Single-Arm Lateral Raise is a classic isolation exercise for strengthening the medial deltoid. By focusing on one side of the body, it not only places greater tension on the target muscle but also activates the core muscles more intensely to maintain balance. This exercise is highly effective in structured shoulder training programs.
✅ Stand with your feet hip-width apart
✅ Hold the dumbbell in your right hand, with your left hand resting at your side or on your hip
✅ Keep the shoulders neutral, core engaged, and knees slightly bent
✅ Slowly raise your right arm out to the side until it is parallel to the floor
✅ Keep a slight bend in the elbow, maintaining a natural form
✅ Pause briefly at the top, then lower back down to the starting position with control
✅ Repeat the exercise on the opposite side
✔ Perform the movement slowly and with control; avoid swinging or using momentum
✔ Do not let the shoulder shrug upward or the body lean to the opposite side
✔ Keep the torso stable; avoid twisting or swaying
✔ Inhale as you lift and exhale as you lower
🔹 Targeted strengthening of the medial deltoid:
By eliminating bilateral engagement, this exercise directs the training load entirely onto the active shoulder.
🔹 Improved balance and muscular coordination:
Performing the exercise one-sided increases core engagement to help maintain proper body alignment.
🔹 Ideal for correcting asymmetry:
If there is a strength or size difference between the shoulders, this exercise helps address the imbalance.
🔹 Enhanced control and precision:
Since the movement is performed slowly and without momentum, it helps improve neuromuscular control.
❌ Mistake: Shrugging the shoulder
🔍 Explanation: This over-activates the neck and upper trapezius muscles, taking the focus away from the medial deltoid.
✅ Correction: Keep the shoulders down while performing the movement. Use a mirror to check and adjust your form if needed.
❌ Mistake: Swinging the arm upward
🔍 Explanation: Using momentum instead of controlled muscle activation increases the risk of shoulder joint injury
✅ Correction: Choose a lighter weight and perform the movement slowly, pausing at the top position.
❌ Mistake: Locking the elbow
🔍 Explanation: Reduces shoulder muscle activation and increases stress on the elbow joint
✅ Correction: Keep a slight bend in the elbow (about 10–15 degrees) and avoid fully locking it out.
❌ Mistake: Raising the arm above shoulder level
🔍 Explanation: Engages the neck muscles and increases stress on the shoulder joint
✅ Correction: Stop the movement once the arm is parallel with the shoulder.
❌ Mistake: Swinging the torso to assist the movement
🔍 Explanation: Reduces focus on the shoulder and recruits additional muscles, especially in the lower back
✅ Correction: Engage the core, keep the torso stable, and perform the movement solely from the shoulder joint.
EMG (electromyography) research reported in scientific sources such as NSCA’s Essentials of Strength Training and Conditioning and studies published in the Journal of Strength and Conditioning Research show that:
✅ The Lateral Raise is one of the exercises that:
Produces very high activation in the medial deltoid muscle
– Especially when the elbows are slightly bent and the arm is raised to shoulder height.
Compared to the shoulder press, it works more in isolation and targets the lateral shoulder fibers with greater precision.
– Especially in beginners or those with weaknesses in shoulder muscle isolation.
Performing it one arm at a time increases core muscle activation to maintain body balance.
– An important aspect that is often less evident in bilateral exercises.
🎯 Practical takeaway for coaches and athletes:
If your goal is to build the medial deltoid and enhance muscle definition, the dumbbell lateral raise—especially the single-arm version—is one of the most effective options.
Combining this exercise with compound movements like the press creates a solid balance between strength and muscle definition.
📌 Key Quote:
“The lateral raise produces higher middle deltoid activation than overhead pressing when performed under controlled tempo and proper range.”
(Boone et al., 2017 – J Strength Cond Res)
📝 Persian Translation:
“Harekat Nashr Janeb dar sorat ejra-ye kontrol-shode va dar dame-ye sahih, fa’al-sazi-ye bishtari dar ozole-ye Deltoid Miyani nesbat be Press Bala-ye Sar ijad mikonad.”
In the single-arm dumbbell lateral raise, the primary focus is on the medial deltoid. Synergist muscles assist in initiating and controlling the movement, while stabilizing core muscles help maintain balance in the unilateral position.
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Supraspinatus Muscle
🔹 The supraspinatus muscle is one of the four main rotator cuff muscles and plays a vital role in stabilizing the glenohumeral (shoulder) joint. It is especially important in initiating arm abduction before the middle deltoid activates. Additionally, it helps prevent shoulder dislocation and enhances joint stability.
🔹 The supraspinatus muscle is often undertrained in daily workouts, but its weakness is one of the most common causes of shoulder pain and injuries such as shoulder impingement syndrome. Therefore, athletes and bodybuilders should pay special attention to strengthening this muscle.
✅ Persian Name: Fogh-e Khari
✅ Latin Name: Supraspinatus
✅ Common Names: Upper Scapular Muscle | Superior Rotator Cuff Muscle
✅ Location:
🟡 Located at the upper part of the scapula, within the supraspinous fossa.
🟡 This muscle is part of the rotator cuff group, which stabilizes the shoulder joint.
🟡 Responsible for initiating arm abduction (moving the arm away from the body) and assisting in shoulder stabilization during arm movements.
✅ 🔹 Origin
✔ Supraspinous fossa of the scapula (Supraspinous Fossa of Scapula)
✅ 🔹 Insertion
✔ Superior facet of the greater tubercle of the humerus (Greater Tubercle of Humerus)
✅ 🔹 Function
📌 Primary functions of the supraspinatus muscle:
✔ Initiates arm abduction – moving the arm outward away from the body during the first 15 degrees
✔ Assists in stabilizing the shoulder joint throughout arm movements
✔ Prevents shoulder dislocation during heavy or sudden movements
📌 Movements that activate the supraspinatus:
✔ Raising the arm in lateral raises and resistance shoulder exercises
✔ Assisting shoulder joint stabilization in sports like tennis, volleyball, basketball, and swimming
✔ Throwing and pulling movements that require high control
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers, which enhance the muscle’s endurance during prolonged and controlled movements.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ An important muscle for controlling overhead movements and stabilizing the shoulder in sports like swimming, volleyball, and basketball
✔ Active in light resistance and stretching exercises to prevent shoulder injuries
✔ Weakness in this muscle increases the risk of shoulder joint injuries and reduces range of motion
✅ 🧗🏻♂️ Strength and Endurance
✔ A small but crucial muscle for shoulder stability and movement control
✔ Requires controlled training to strengthen without excessive strain
✅ 🧠 Innervation
✔ Suprascapular nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A key muscle for stabilizing the shoulder joint and preventing dislocation
✔ Active in throwing sports, tennis, basketball, gymnastics, and weightlifting
✔ Weakness can increase the likelihood of shoulder pain and injuries
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong synergy with the middle deltoid, other rotator cuff muscles (infraspinatus, teres minor, subscapularis), and pectoral muscles
✔ Weakness in this muscle increases stress on the deltoid and shoulder joint
✅ 💉 Vulnerability and Potential Issues
✔ One of the most commonly injured muscles prone to tears and inflammation.
✔ Weakness or inflammation of this muscle can lead to Shoulder Impingement Syndrome.
✅ 🏋🏻♂️ Strength Training Exercises for the Supraspinatus
1️⃣ Lateral Raise with Light Dumbbells – gradual strengthening without excessive strain
2️⃣ External Rotation with Resistance Band – improves muscle control and strength
3️⃣ Isometric Shoulder Exercises – helps stabilize the shoulder joint without injury
4️⃣ Controlled movements within the natural range of motion – prevents excessive stress on the muscle
5️⃣ Physiotherapy exercises to improve rotator cuff function
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm across the body to improve flexibility and reduce muscle tension
✔ Using a foam roller to enhance blood flow and decrease inflammation
✅ Fun Fact
✔ The supraspinatus muscle initiates arm abduction, but after the first 15 degrees, the middle deltoid takes over this function.
✅ Practical Tip
✔ Strengthening the supraspinatus with light weights and resistance bands is the best way to prevent injury and improve shoulder function.
🔴 Name and Location: A deep muscle located on the top of the scapula, and part of the rotator cuff.
🟠 Anatomy: Originates from the supraspinous fossa of the scapula and inserts into the greater tubercle of the humerus.
🟡 Function:
✔ Initiates arm abduction (moving the arm away from the body)
✔ Stabilizes the shoulder during arm movements
🟢 Physiology: Predominantly composed of slow-twitch fibers for precise and stable movement control.
🔵 Innervation: Suprascapular nerve, which controls this muscle.
🟣 Importance: Plays a vital role in controlling overhead movements and preventing shoulder injuries.
🟤 Exercises: Light lateral raises, external rotations with resistance bands, physiotherapy exercises.
⚫ Fun Fact: It initiates the abduction movement, but after 15 degrees, the middle deltoid takes over.
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
2️⃣ Middle Head
3️⃣ Posterior Head
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
🔹 The muscle group engaged in this movement is highlighted in color.
Anatomy and medical books :
Sports and training references :
Medical databases :
The Best Body Health Calculators Using Scientific Methods
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