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One-Arm Dumbbell Rows - (All Views)

Captain Workout (Day 1) - BACK & SHOULDERS & ARMS • 30s

///// PRIMARY MUSCLES WORKED

SHOULDERS
- [R] Posterior deltoid

BACK
- [R] Trapezius
- [R] Latissimus dorsi
- [R] Rhomboid major
- [R] Teres major

BICEPS
- [R] Biceps brachii
- [R] Brachialis

FOREARMS
- [R] Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- [R] Levator scapula
- [R] Splenius capitis
- [R] Sternocleidomastoid
- [R] Scalenes

SHOULDERS
- [R] Anterior deltoid
- [R] Middle deltoid

BACK
- [R] Infraspinatus
- [R] Teres minor
- [R] Thoracolumbar fascia

CHEST
- [R] Pectoralis major
- [R] Serratus anterior

TRICEPS
- [R] Triceps brachii, lateral head
- [R] Triceps brachii, long head
- [R] Triceps brachii, medial head

FOREARMS
- [R] Extensor carpi radialis brevis
- [R] Extensor carpi radialis longus
- [R] Flexor carpi ulnaris
- [R] Anconeus
- [R] Abductor pollicis longus
- [R] Extensor carpi ulnaris
- [R] Extensor digiti minimi
- [R] Extensor pollicis brevis
- [R] Extensor pollicis longus, tendon

ABS
- [R] External oblique

Up Next in Captain Workout (Day 1) - BACK & SHOULDERS & ARMS

  • One-Arm Dumbbell Rows - (All Views) -...
    00:30
    One-Arm Dumbbell Rows - (All Views) -...

    One-Arm Dumbbell Rows - (All Views) -...

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [L] Posterior deltoid

    BACK
    - [L] Trapezius
    - [L] Latissimus dorsi
    - [L] Rhomboid major
    - [L] Teres major

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    FOREARMS
    - [L] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] ...

  • Seated Rows - (All Views)
    00:30
    Seated Rows - (All Views)

    Seated Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Trapezius
    - Rhomboid major

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid

    SHOULDERS
    - M...

  • Seated Front Presses - (All Views)
    00:30
    Seated Front Presses - (All Views)

    Seated Front Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Splenius capitis
    - Sternocleidomasto...

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