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Prime movers

Free weight exercisePrime movers
the deadlift (barbell) Quadricpes//Hamstrings//Gluteus Maximus//Erector spinea
Upright row (barbell) Trapezius// Anterior Deltoid// Bicep//Brachialis
The Clean (barbell) Gastrocnemius//Soleus//Quadriceps//Hamstrings//Gluteus Maximus//Erector Spinea//Deltoid//Bicep//Brachialis
Barbell bicep curl Biceps//Brachialis
Back squat (barbell) Quadriceps//Hamstrings//Gluteus Maximus
Behind Neck press (barbell) Trapezius//Deltoids//Triceps
Shoulder press (to the front) (barbell) Trapezius//Deltoids//Triceps
Dumbbell lateral raise Deltoids
Lying dumbbell flyes (dumbbell) Pectorals//Anterior Deltoid
Prone flyes (dumbbell)(lying face down) Trapezius//Rhomboids//Posterior Deltoid
Dumbell lunge Quadriceps//Hamstrings//Gluteus Maximus
Single Arm Row (dumbbell) Latissimus Dorsi//Trapezius//Posterior Deltoid//Bicep//Brachialis
Lying tricep extension (dumbbell) triceps
Bent arm pullover (dumbbell) latissimus dorsi//pectorals//tricep
Bench press (barbell) pectorals//triceps//anterior deltoid
Created by: allisonhearsum



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