Trapezius

The trapezius muscle is located toward the upper back area around the neck. The
origin is at the base of the skull and along the middle of the spine into the la
st thoracic vertebrae. It inserts at the collar bone, the tip of the shoulder bo
ne, and into the shoulder blade. The trapezius is responsible for the elevation,
depression, retraction and upward rotation of the scapula, also known as the sh
oulder blade. Perform shoulder shrugs with dumbbells to exercise the trapezius m
uscles.
Deltoids
The deltoids are the shoulders. The deltoids are separated into three sections,
anterior deltoid (front of the shoulder), medial deltoid (middle of the shoulder
), and posterior deltoid (back of the shoulder). The deltoids originate at the c
ollarbone, tip of the shoulder bone, and spine of the scapula (shoulder blade).
The deltoids insert at the humerus bone, the long upper arm bone. The anterior d
eltoids are responsible for moving the arms forward. The medial deltoids are res
ponsible for moving the arms out to the sides away from the body. The posterior
deltoids are responsible for reaching the arms backward. To exercise the deltoid
s, perform overhead shoulder presses with dumbbells.
Latissimus Dorsi
The latissimus dorsi (lat) is a large muscle located on the back. When they are
well defined, the lats look like wings. The origin of the lat is at the lower ba
ck and inserts at the humerus. The lats extend the arms and rotate the arms medi
ally. They are also responsible for a pulling action. For example, bending over,
picking something up off the floor, and pulling it off the floor toward you use
s the lats. To exercise the lats, perform lat pulldowns on a machine or one-arm
rows with a dumbbell.
Pectorals Major
The pectorals major are located in the chest of the human body. The origin of th
e pectorals major is at the sternum of the chest. The insertion is at the humeru
s. The pectoral majors flex and adduct the arms, bringing the arms toward the ce
nter of the chest. To exercise the pectorals, perform a bench press with a barbe
ll.
Biceps Brachii
The biceps brachii is located within the upper arm. The biceps brachii has two h
eads, the short head and the long head. Both heads of the biceps brachii origina
te at the scapula and insert at the ulna and radius, the forearm bones of the ar
m. The action of biceps brachii is flexion of the arm, decreasing the angle of t
he elbow joint and bringing the forearm closer to the upper arm. Perform bicep c
urls with a barbell to exercise the biceps brachii.
Triceps Brachii
The triceps brachii is located on the back of the upper arm. There are three hea
ds with three origins. The origin of the long head is at the scapula. The origin
if the lateral head is at the humerus. The origin of the medial head is at the
bottom half of the humerus. The insertion point is at the olecranon process of t
he ulna, better known as the elbow. The triceps brachii extends or straightens t
he arm, increasing the angle of the elbow joint. To exercise this muscle, perfor
m overhead extensions with a dumbbell.
Quadriceps
The quadriceps is a group of four muscles (rectus femoris, vastus lateralis, vas
tus intermedius, and vastus medialis) that are located on the anterior front of
the thighs. The quadriceps originate at the top of the femur, the long bone of t
he upper part of the leg, and insert at the front of the tibia (shin). The rectu
s femoris, however, crosses the hip joint and originates on the pelvis (hip bone
). The function of the quadriceps as a whole is to extend the knee. The rectus f
emoris not only extends the leg but also bends the hip because it crosses the hi
p joint. To exercise the quadriceps, perform leg extensions on a leg extension m
achine.
Hamstrings
The hamstrings are a group of three muscles (biceps femoris, semimembranosus, an
d semimembranosus) that are located on the posterior back of the thighs. These m
uscles originate just underneath the gluteus maximus on the pelvic bone and inse
rt on the tibia (shin). The hamstrings bend the knee. To exercise the hamstrings
, perform leg curls on the leg curl machine.
Gluteals
The gluteals, also known as buttocks, are a group of muscles comprising the glut
eus maximus, gluteus minimus and gluteus medius. The gluteus maximus originates
at the pelvic bone crests and inserts to the rear of the femur (the long bone of
the upper part of the leg). The gluteus medius and minimus also originate at th
e pelvic bone, but they insert to the side of the femur. The gluteus maximus is
responsible for hip extension (moving the leg backward from the hip) while the g
luteus medius and minimus are additionally responsible for hip abduction (moving
the leg away from the midline of the body). To exercise the gluteals, perform s
quats and side squats with dumbbells.
Gastrocnemius
The gastrocnemius, also known as the calf muscle, is located at the back of the
lower limb. This muscle originates behind the knee on the femur (the long bone o
f the upper leg), crossing two joints and inserts at the heel of the foot with t
he Achilles tendon. The purpose of the gastrocnemius is to elevate the heel (pla
ntar flexion) by standing on the toes. To exercise the gastrocnemius, perform st
anding toe raises with dumbbells.
Abdominals
The abdominal muscles include the rectus abdominus, internal and external obliqu
es, and transverse abdominus and are located on the front of the torso. The abdo
minals originate along the ribcage and insert along the pelvis. The rectus abdom
inus is also known as the "six pack" and is responsible for flexing the spine. T
o exercise this muscle, perform abdominal crunches. The internal and external ob
liques are responsible for rotation of the spine and bending sideways. To exerci
se these muscles, perform cross-over crunches or lateral flexion exercises holdi
ng a dumbbell. The tranverse abdominus muscles wrap horizontally around the abdo
minal area and are located deep under the abdominal muscles. These muscles act a
s a girdle supporting the spine and maintaining posture. To exercise these muscl
es perform planks