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

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