The 45-Degree Incline Row primarily focuses on the rear deltoid, which is responsible for backward shoulder movements. This exercise also engages several supporting muscles, including the trapezius, which helps with scapular movement and stabilization, the rhomboids, which assist in shoulder stability and preventing rounding, and the rotator cuff, which plays a key role in maintaining shoulder health and stability.
45-Degree Incline Row
| English Name | 45 Degree Incline Row |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | کششی, پویا |
| Primary Muscle (EN) | Posterior Deltoid |
| Muscle Groups | Shoulder Muscles Trapezius |
|---|---|
| Workout Type | Endurance Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
The 45-Degree Incline Row is one of the most effective exercises for strengthening the rear deltoid muscle, playing a significant role in enhancing the strength, thickness, and stability of the upper back. In this movement, by lying on an incline bench and pulling dumbbells or a barbell upwards and backward, more pressure is applied to the rear part of the shoulder. This exercise is especially beneficial for those seeking to strengthen the posterior shoulder and improve posture. Unlike other rowing exercises that primarily focus on back muscles such as the latissimus dorsi, this movement mainly targets the rear deltoid. Additionally, due to the specific angle of the movement, muscles like the trapezius, rhomboids, and rotator cuff are actively engaged. Apart from strengthening the shoulders, this exercise also improves the stability and control of the upper back muscles, which are crucial for various sports and daily activities.
💠 How to perform the exercise
Preparation
✅ Set the bench to a 45-degree incline.
✅ Lie face down on the bench and grip the dumbbells in each hand.
✅ Place your feet on the floor or on the bench’s base to maintain balance.
Execution method
✅ Pull your elbows outward and backward until the dumbbells are close to chest level.
✅ Focus on engaging the rear deltoid muscle and avoid letting other muscles take control of the movement.
✅ Pause briefly at the top of the movement, then slowly return to the starting position.
Trainer Tips
✔ Avoid using excessively heavy weights to ensure the focus remains on the rear deltoid.
✔ Avoid over-rotating the shoulders to maintain proper form.
✔ Perform the movement slowly and under control, preventing auxiliary muscles from taking over.
Benefits of the exercise
1️⃣ Strengthens the rear deltoid for improved shoulder power
2️⃣ Increases the thickness of the posterior shoulders and improves body shape
3️⃣ Activates supporting muscles like the trapezius, rhomboids, and rotator cuff
4️⃣ Enhances shoulder stability and reduces the risk of shoulder injuries
5️⃣ Increases shoulder range of motion and improves shoulder flexibility
6️⃣ Strengthens the middle and upper back for better performance in other exercises
7️⃣ Ideal for strengthening shoulder stabilizers in contact sports
8️⃣ Reduces the risk of rounded shoulders and improves posture
9️⃣ Increases strength in shoulder pulling and pressing movements
🔟 Suitable for all fitness levels, from beginner to advanced
💠 Muscles engaged in the movement
Main muscles
Posterior Deltoid Muscle
Posterior Deltoid
Synergistic muscles
Lateral Deltoid
Lateral Deltoid
Trapezius muscle
Trapezius
Rhomboids
Rhomboids
Infraspinatus Muscle
Infraspinatus
Teres Minor Muscle
Teres Minor
Latissimus dorsi muscle
Latissimus Dorsi
Brachioradialis Muscle
Brachioradialis
Brachialis Muscle
Brachialis
Dynamic Stabilizers
Biceps Brachii Muscle
Biceps Brachii
Posterior deltoid muscle
Posterior Deltoid Muscle
🔹 The posterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm backward, external rotation, and assisting in horizontal shoulder movements. Unlike the anterior and middle deltoids, it is less engaged in daily activities but is essential for shoulder muscle balance, strengthening the back, and preventing shoulder injuries.
🔹 The posterior deltoid is directly involved in pulling exercises and weightlifting movements. Weakness in this muscle can lead to shoulder drooping, reduced endurance of the upper back, and an increased risk of injury to the glenohumeral (shoulder) joint.
1️⃣ Basic Muscle Information
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
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ Persian Name: Deltoid Khalfi | Deltoid Poshti
✅ Latin Name: Posterior Deltoid
✅ Common Names: Posterior part of the deltoid muscle | Posterior head of the shoulder
✅ Location:
🟡 Located on the posterior (back) side of the shoulder, behind the shoulder joint.
🟡 A superficial muscle that, along with the anterior and middle parts, completes the deltoid muscle.
🟡 Primarily responsible for moving the arm backward (extension), external rotation, and assisting in horizontal shoulder movements.
2️⃣ Muscle Anatomy
✅ 🔹 Origin
✔ Spine of the scapula (Spine of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the posterior deltoid:
✔ Arm extension – moving the arm backward (such as pulling a rope or cable)
✔ External rotation of the arm – rotating the hand outward away from the body
✔ Horizontal adduction – assisting arm movement backward on a horizontal plane (such as reverse fly)
✔ Stabilizing the shoulder joint during pulling and resistance exercises
📌 Movements that activate the posterior deltoid:
✔ Pulling exercises such as rowing, pull-ups, and face pulls
✔ Resistance training like reverse fly, bent-over lateral raise, and rear cable pulls
✔ Sports movements such as javelin throwing and butterfly swimming
3️⃣ Muscle Physiology
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Composed mostly of fast-twitch fibers for powerful and quick pulling movements
✔ Plays a crucial role in stabilizing pulling actions and enhancing upper back endurance
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in pulling and resistance exercises such as pull-ups, rowing, and reverse fly
✔ Plays an important role in wrestling, gymnastics, weightlifting, and swimming
✔ Weakness in this muscle can cause shoulder drooping and limit pulling movements
✅ 🧗🏻♂️ Strength and Endurance
✔ One of the most important muscles for maintaining shoulder balance and preventing injuries from asymmetrical training
✔ Strengthening it improves upper back stability and enhances motor control during strength exercises
4️⃣ Innervation and Blood Supply
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), responsible for controlling the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A vital muscle for maintaining shoulder muscle balance and preventing rounded shoulders
✔ Plays an important role in pulling, resistance, and sports activities like wrestling and swimming
✔ Weakness can lead to muscular imbalance and increased strain on the front shoulder muscles
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong synergy with the middle deltoid, back muscles, rotator cuff muscles, and lower trapezius
✔ Weakness in this muscle can reduce shoulder joint performance and limit range of motion
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the posterior deltoid increases the risk of injury during pressing and pulling exercises.
✔ Excessive strain during heavy weight training may cause tendon strains and inflammation in the rear shoulder region.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ Strength Training Exercises for the Posterior Deltoid
1️⃣ Reverse Fly with Dumbbells – one of the best exercises to strengthen the posterior deltoid
2️⃣ Bent-over Lateral Raise with Dumbbells – effective for increasing muscle size
3️⃣ Face Pull – a specialized exercise to enhance upper back stability
4️⃣ Single Arm Row with Dumbbells – combines strengthening of the posterior deltoid and back muscles
5️⃣ Reverse Cable Fly – provides continuous tension on this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and overhead to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce tension and enhance blood circulation
7️⃣ Scientific and Interesting Facts
✅ Fun Fact
✔ The posterior deltoid is often undertrained in workout programs but is essential for shoulder stability and endurance.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing the posterior deltoid can disrupt shoulder muscle balance and increase the risk of shoulder injuries.
📌 Muscle Summary
🔴 Name and Location: A superficial muscle located at the back of the shoulder joint, responsible for pulling and rotational movements of the arm.
🟠 Anatomy: Originates from the spine of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Moving the arm backward (extension)
✔ External rotation of the arm
✔ Assisting pulling movements in resistance training
🟢 Physiology: Predominantly composed of fast-twitch fibers for powerful and rapid pulling movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a key role in resistance sports, weightlifting, and gymnastics.
🟤 Exercises: Reverse fly, bent-over lateral raise, face pull, rowing.
⚫ Fun Fact: One of the most important muscles for maintaining shoulder balance and preventing rounded shoulders.
Middle Deltoid muscle
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.
1️⃣ Basic Muscle Information
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
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ 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.
2️⃣ Muscle Anatomy
✅ 🔹 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
3️⃣ Muscle Physiology
✅ 💪🏻 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
4️⃣ Innervation and Blood Supply
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ 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.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ 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
7️⃣ Scientific and Interesting Facts
✅ 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.
📌 Muscle Summary
🔴 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.
Trapezius muscle
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.
1️⃣ Basic Muscle Information
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
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ 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.
2️⃣ Muscle Anatomy
✅ 🦾 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
3️⃣ Muscle Physiology
✅ 💪🏻 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.
4️⃣ Innervation and Blood Supply
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ 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.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ 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
7️⃣ Scientific and Interesting Facts
✅ 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.
📌 Muscle Summary
🔴 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
Rhomboid Major Muscle
Rhomboid Major Muscle
The rhomboid major is one of the superficial muscles of the back, located between the spine and the scapula. It lies adjacent to the rhomboid minor muscle and is responsible for retracting the scapula towards the spine, stabilizing the shoulder, and assisting with scapular movements. Strengthening this muscle helps improve posture, prevent shoulder drooping, and reduce pain in the area between the shoulder blades.
1️⃣ Basic Muscle Information
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
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ Persian Name: Rhomboid Major
✅ Latin Name: Rhomboid Major
✅ Common Name: Large Rhomboid Muscle
✅ Location:
🟡 A relatively deep muscle located between the thoracic vertebrae and the scapula.
🟡 It lies beneath the trapezius muscle and works in conjunction with the rhomboid minor muscle.
🟡 It plays a key role in scapular retraction and stabilizing the position of the shoulders.
2️⃣ Muscle Anatomy
✅ 🦾 Origin
✔ Thoracic vertebrae T2 to T5
✅ 🦿 Insertion
✔ Medial border of the scapula (from the scapular spine to the inferior angle)
✅ 📌 Function and Responsibilities of the Muscle
🔹 The rhomboid major performs the following functions:
1️⃣ Scapular Retraction
✔ Similar to bringing the shoulder blades closer together during a rowing motion.
2️⃣ Shoulder Stability
✔ Helps maintain the scapula in the proper position to prevent shoulder drooping.
3️⃣ Downward Rotation of the Scapula
✔ Assists in rotating the scapula when lowering the arm.
✅ Main Functions:
✔ Retracting the scapula towards the spine
✔ Stabilizing the scapula for arm movements
✔ Assisting in improving posture and reducing neck strain
3️⃣ Muscle Physiology
✅ 💪🏻 Muscle Fiber Type
✔ Predominantly composed of slow-twitch fibers (Type 1) for endurance and stability.
✔ Contains fast-twitch fibers (Type 2) for quicker movements, such as sudden shoulder reactions.
✅ 🏋🏻♂️ Role in Movement and Sports Performance
✔ Plays a key role in rowing, weightlifting, swimming, and martial arts.
✔ Strengthening this muscle enhances shoulder retraction strength and upper body stability.
✔ Weakness in this muscle can lead to shoulder drooping and reduced strength in pulling movements.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strength of this muscle is crucial for shoulder stability and preventing injuries caused by scapular imbalances.
✔ Weakness in this muscle may lead to pain between the shoulder blades and reduced arm range of motion.
4️⃣ Innervation and Blood Supply
🧠 Innervation | Neural Control
✔ Dorsal Scapular Nerve (C4, C5)
🩸 Blood Supply
✔ Dorsal Scapular Artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Effective in sports such as bodybuilding, swimming, rowing, weightlifting, and boxing.
✔ Active in upper body pulling and endurance movements like pull-ups and rowing.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works with the trapezius, rhomboid minor, and scapular muscles to stabilize and move the shoulder.
✔ Weakness in this muscle increases pressure on the neck muscles and reduces shoulder stability.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to chronic pain in the area between the shoulder blades.
✔ Failure to strengthen this muscle can cause shoulder drooping and increased pressure on the neck.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ Main Exercises for Strengthening the Rhomboid Major Muscle
1️⃣ Bent-Over Rows – The strongest exercise for this muscle
2️⃣ Wide-Grip Pull-Ups – Strengthens the back and rhomboids
3️⃣ Face Pulls – Enhances shoulder strength and stability
4️⃣ One-Arm Dumbbell Row – Deep activation of muscles between the shoulder blades
5️⃣ Narrow-Grip Lat Pulldown – Improves shoulder and scapular muscle strength
✅ 🧘🏻♀️ Stretching and Recovery
✔ Scapular Stretch – Reduces tension and increases flexibility
✔ Upper Back Stretch – Improves range of motion and reduces stiffness
7️⃣ Scientific and Interesting Facts
✅ Interesting Fact:
✔ The rhomboid major muscle is often weakened due to poor posture and slouching, which is why corrective exercises for it are highly recommended.
✅ Practical Tip:
✔ To prevent pain between the shoulder blades, combining strength exercises (like rowing) with stretching exercises (such as upper back and shoulder stretches) is very effective.
📌 Muscle Summary
🔴 Name and Location: A muscle between the spine and scapula, located beneath the trapezius muscle.
🟠 Anatomy: Originates from the thoracic vertebrae (T2-T5) and attaches to the medial border of the scapula.
🟡 Function: Scapular retraction, stabilizing the shoulder position, downward rotation of the scapula.
🟢 Physiology: Contains slow-twitch fibers for endurance and stability.
🔵 Innervation: Dorsal scapular nerve (C4, C5).
🟣 Importance: Active in bodybuilding, rowing, weightlifting, swimming.
🟤 Exercises: Bent-over rows, pull-ups, face pulls, lat pulldown.
⚫ Interesting Fact: Plays an important role in posture and preventing shoulder drooping.
Latissimus dorsi muscle
Latissimus Dorsi Muscle
The latissimus dorsi is one of the strongest and widest superficial back muscles, playing a crucial role in pulling movements, backward bending, and internal rotation of the arm. It extends from the lower spine to the humerus and is responsible for generating pulling force in exercises like pull-ups, swimming, and rowing. Strengthening this muscle enhances pulling power, improves body posture, and reduces the risk of lower back and shoulder injuries.
1️⃣ Basic Muscle Information
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
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ Persian Name: Poshti bozorg
✅ Latin Name: Latissimus Dorsi
✅ Common Name: Lat
✅ Location:
🟡 A superficial muscle that connects from the lower spine, ribs, and pelvis to the humerus (upper arm bone).
🟡 A large, broad muscle located on both sides of the back, covering most of the lumbar and dorsal regions.
🟡 Responsible for pulling movements, arm adduction, and internal rotation of the arm.
2️⃣ Muscle Anatomy
✅ 🦾 Origin
✔ Lower six thoracic vertebrae (T7-T12)
✔ Lumbar vertebrae (L1-L5)
✔ Sacrum
✔ Iliac crest
✔ Lower ribs (9th to 12th)
✅ 🦿 Insertion
✔ Humerus (intertubercular groove)
✅ 📌 Function and Roles
🔹 The latissimus dorsi plays a role in various movements, including pulling, arm adduction, and internal rotation of the shoulder:
1️⃣ Pulling the arm down and back (Adduction)
✔ Like pulling the bar down during a lat pulldown exercise.
2️⃣ Internal rotation of the arm
✔ Like moving the arm inward during swimming and ball throwing.
3️⃣ Extension of the arm backward
✔ Like pulling the arm backward during pull-ups and rowing exercises.
✅ Main Functions:
✔ Lowering the arm and generating pulling force
✔ Assisting in shoulder stabilization during sports movements
✔ Increasing muscular endurance in strength exercises
3️⃣ Muscle Physiology
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for power movements.
✔ The middle section contains more slow-twitch fibers and is active during sustained pulling movements.
✔ The lower section has fast-twitch fibers used in explosive power movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ The most important muscle in pulling movements such as pull-ups, swimming, and weightlifting.
✔ Plays a significant role in rowing, swimming, wrestling, and gymnastics.
✔ Strengthening this muscle increases pulling power, improves endurance, and reduces lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle plays a key role in all pulling and strengthening movements of the upper body.
✔ Weakness in this muscle reduces endurance and increases stress on the lumbar and cervical vertebrae.
4️⃣ Innervation and Blood Supply
🧠 Innervation | Neural Control
✔ Thoracodorsal nerve (C6, C7, C8)
🩸 Blood Supply
✔ Thoracodorsal artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Vital in sports such as bodybuilding, swimming, wrestling, rock climbing, and gymnastics.
✔ Plays a key role in shot put, cable pulling, weightlifting, and swimming.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Interacts with the deltoid muscle, rotator cuff muscles, and teres major muscle.
✔ Weakness in this muscle leads to reduced pulling strength and pain in the lower back and shoulders.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or weakness in this muscle can lead to lower back problems and pain in the upper back and shoulders.
✔ Weakness increases stress on the lumbar and cervical vertebrae.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ Key Exercises to Strengthen the Latissimus Dorsi
1️⃣ Pull-Ups – The most effective exercise for full lat engagement
2️⃣ Lat Pulldown – Increases arm pulling strength
3️⃣ Bent-Over Barbell Rows – Builds size and strength in the back
4️⃣ One-Arm Dumbbell Rows – Strengthens the lateral and upper sections of the muscle
5️⃣ Deadlifts – Enhances endurance and strengthens the entire posterior chain
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Overhead Lat Stretch – Improves range of motion and reduces muscle tension
✔ Wall Lat Stretch – Increases flexibility during pulling movements
7️⃣ Scientific and Interesting Facts
✅ Interesting Fact:
✔ The latissimus dorsi is one of the broadest muscles in the human body and plays a role in numerous daily and sports movements.
✅ Practical Tip:
✔ To better strengthen this muscle, combine compound exercises like deadlifts and pull-ups with isolation movements such as lat pulldowns.
📌 Muscle Summary
🔴 Name and Location: A broad back muscle extending from the lower spine to the arm
🟠 Anatomy: Originates from lumbar and thoracic vertebrae and ribs, attaching to the humerus
🟡 Function: Pulling, lowering, and internal rotation of the arm
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Thoracodorsal nerve (C6, C7, C8)
🟣 Importance: Active in bodybuilding, swimming, wrestling, weightlifting, and rock climbing
🟤 Exercises: Pull-ups, lat pulldown, rowing, deadlifts, arm stretches
⚫ Interesting Facts: One of the broadest muscles in the body and the key muscle in pulling movements
Muscle training
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.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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