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Seated Rows - (All Views)

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

///// 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
- Middle deltoid

BACK
- Teres minor
- Infraspinatus

CHEST
- Pectoralis major
- Serratus anterior

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

BICEPS
- Biceps brachii
- Brachialis

ABS
- External oblique

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

  • 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
    ...

  • Bent-Over Lateral Raises - (All Views)
    00:30
    Bent-Over Lateral Raises - (All Views)

    Bent-Over Lateral Raises - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Teres minor
    - Infraspinatus
    - Trapezius

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Pectoralis majo...

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