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

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

///// 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] Levator scapula
- [L] Splenius capitis
- [L] Sternocleidomastoid
- [L] Scalenes

SHOULDERS
- [L] Anterior deltoid
- [L] Middle deltoid

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

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

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

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

ABS
- [L] External oblique

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

  • 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...

  • Lateral Dumbbell Raises - (All Views)
    00:30
    Lateral Dumbbell Raises - (All Views)

    Lateral Dumbbell Raises - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Trapezius

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid
    - Sternohyoid

    BACK
    - Latissimus dorsi
    - Teres major
    ...

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