Movements of the Shoulder Joint

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Last updated on April 22, 2015

Shoulder Extension:

Definition:	Straightening the shoulder joint by moving the upper arm posteriorly (to the back).
Image:
Muscles Involved:	Latissimus dorsi Posterior deltoid Triceps brachii (long head) Pectoralis major (sternal head) Teres major Teres minor Infraspinatus
Exercises:	Straight-arm lat pulldown Pullover One arm row Row (any close grip variation)

Shoulder Flexion:

Definition:	Bending the shoulder joint by moving the upper arm anteriorly (to the front).
Image:
Muscles Involved:	Anterior deltoid Lateral deltoid Pectoralis major (clavicular head) Biceps brachii (short head) Biceps brachii (long head) Coracobrachialis
Exercises:	Front raise Overhead press

Shoulder Abduction:

Definition:	Moving the upper arm laterally (outward), away from the sagittal plane (midline).
Image:
Muscles Involved:	Lateral deltoid Anterior deltoid Supraspinatus
Exercises:	Lateral raise Upright row

Shoulder Adduction:

Definition:	Moving the upper arm medially (inward), toward the sagittal plane (midline).
Image:
Muscles Involved:	Latissimus dorsi Pectoralis major Teres major Subscapularis Triceps brachii (long head) Coracobrachialis Teres minor
Exercises:	Pull up Lat pulldown

Shoulder External Rotation (Lateral Rotation):

Definition:	Rotating the upper arm laterally (outward).
Image:
Muscles Involved:	Infraspinatus Teres minor Posterior deltoid
Exercises:	Standing external rotation Lying external rotation

Shoulder Internal Rotation (Medial Rotation):

Definition:	Rotating the upper arm medially (inward).
Image:
Muscles Involved:	Pectoralis major Latissimus dorsi Subscapularis Anterior deltoid Teres major
Exercises:	Standing internal rotation Lying internal rotation

Shoulder Horizontal Abduction (Transverse Abduction or Horizontal Extension):

Definition:	Moving the upper arm laterally (outward) through a transverse (horizontal) plane, away from the sagittal plane (midline). (I.e. Moving the arms horizontally away from the chest.)
Image:
Muscles Involved:	Posterior deltoid Infraspinatus Teres minor Latissimus dorsi
Exercises:	Rear deltoid raise Row (any wide grip variation)

Shoulder Horizontal Adduction (Transverse Adduction or Horizontal Flexion):

Definition:	Moving the upper arm medially (inward) through a transverse (horizontal) plane, toward from the sagittal plane (midline). (I.e. Moving the arms horizontally across the chest.)
Image:
Muscles Involved:	Pectoralis major Anterior deltoid Coracobrachialis Biceps brachii (short head)
Exercises:	Flyes Bench press

Alex from King of the Gym

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Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

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