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Middle Body: Front Arm RaiseMuscles Used:Latissimus Dorsi (Lats Side Back), Deltoids(Shoulder)

Equipment Needed: Weights1 a. Light Weights (2, 3 or 5 lbs) or2 b. 12 or 20 oz filled water bottle or3 c. 2 Soup Cans (unopened)

Instructions:1. Stand up straight, with knees slightly bent.2. Place feet hip distance apart.3. Make sure toes are pointing forward.4. Keep shoulders even as you complete this exercise.5. Hold weights in each hand, with arms extended by your sides.

Slightly bend yourelbows.6. Place arms so that the held weights are in line (next to) with your

hip/leg area. Grip weights so palms face behind you (startingposition).

7. Slowly and evenly lift right arm in front of body with a full armextension, until your arm reaches shoulder height. Be sure to keepelbow slightly bent. You are working your right Latissimus Dorsi &Deltoid.

8. Exhale (breathe out) as you lift arm up this action is abduction.9. Inhale (breathe in) as you evenly and slowly lower arm down to

starting position. This action is adduction.

10. Repeat exercise for a set of 8.11. Repeat entire sequence on your left side, step 1-10 (working left

Latissimus Dorsi & Deltoid).

Ashley Daly

Bio 111

http://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_back.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_side.htmlhttp://www.youngwomenshealth.org/fitness/my_muscles_side.html

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Remember:

Do keep your back straight.

Continue to breathe.

Do move your arms slowly.

Do keep an even lifting pace up and down. Do keep both shoulders even with one another.

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Bio 111

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My Muscles - Dorsal (Back)

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My Muscles - Anterior (Front)

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My Muscles - Sagittal view (Side)

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The Latissimus dorsi muscle is thelarger, flat, dorso-lateral muscle onthe trunk, Posterior to the arm, andpartly by the trapezius on its mediandorsal region.

Origin:

Thoracolumbar aponeurosis

Lower 6 spinous processes

Sacrum and ihac crest

Lower 3 to 4 ribs

Inferior angle of scapula

Insertion

Bicipital groove of humerus

The Deltoid muscule is a roundedcontour of the shoulder.

Origin

It arises in three distinct sets of fibers:[3]

Anterior fibers: from the anteriorborder and upper

surface of the lateral third of the clavicle.

Middle fibers: from the lateral margin and uppersurface of the acromion

Posterior fibers: from the lower lip of the posterior

border of the spine of the scapula, as far back as

the triangular surface at its medial end.

Insertion

From this extensive origin the fibers converge toward their insertion, the middle passing

vertically, the anterior obliquely backward and laterally, the posterior obliquely forward

and laterally; they unite in a thick tendon, which is inserted into the V-shaped deltoid

tuberosity on the middle of the lateral aspect of the shaft of the humerus. At its insertion

the muscle gives off an expansion to the deep fascia of the arm.

Ashley Daly

Bio 111

http://en.wikipedia.org/wiki/Deep_fasciahttp://en.wikipedia.org/wiki/Humerushttp://en.wikipedia.org/wiki/Spine_of_the_scapulahttp://en.wikipedia.org/wiki/Acromionhttp://en.wikipedia.org/wiki/Deltoid_muscle#cite_note-2http://en.wikipedia.org/wiki/Deep_fasciahttp://en.wikipedia.org/wiki/Deep_fasciahttp://en.wikipedia.org/wiki/Humerushttp://en.wikipedia.org/wiki/Humerushttp://en.wikipedia.org/wiki/Human_anatomical_terms#Anatomical_directionshttp://en.wikipedia.org/wiki/Human_anatomical_terms#Anatomical_directionshttp://en.wikipedia.org/wiki/Deltoid_tuberosityhttp://en.wikipedia.org/wiki/Deltoid_tuberosityhttp://en.wikipedia.org/wiki/Deltoid_tuberosityhttp://en.wikipedia.org/wiki/Deltoid_tuberosityhttp://en.wikipedia.org/wiki/Tendonhttp://en.wikipedia.org/wiki/Tendonhttp://en.wikipedia.org/wiki/Spine_of_the_scapulahttp://en.wikipedia.org/wiki/Spine_of_the_scapulahttp://en.wikipedia.org/wiki/Posteriorhttp://en.wikipedia.org/wiki/Posteriorhttp://en.wikipedia.org/wiki/Acromionhttp://en.wikipedia.org/wiki/Acromionhttp://en.wikipedia.org/wiki/Anteriorhttp://en.wikipedia.org/wiki/Anteriorhttp://en.wikipedia.org/wiki/Deltoid_muscle#cite_note-2http://en.wikipedia.org/wiki/Deltoid_muscle#cite_note-2

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www.anabolic.ca/news/126/ARTICLE/1117/2007-07-18.html

http://www.youngwomenshealth.orgWikipedia for the pictures of the muscles

Memmlers Structure and Function of the Human Body

Ashley Daly

Bio 111

http://www.youngwomenshealth.org/http://www.youngwomenshealth.org/http://www.anabolic.ca/news/126/ARTICLE/1117/2007-07-18.htmlhttp://www.anabolic.ca/news/126/ARTICLE/1117/2007-07-18.html