Shoulder

Muscle structure

• Deltoid shoulder abduction · shoulder flexion · shoulder extension · shoulder rotation
• Infraspinatus shoulder external rotation · shoulder stabilisation
• Latissimus dorsi shoulder extension · shoulder adduction · shoulder internal rotation
• Levator scapulae scapular elevation · scapular downward rotation · neck sidebending
• Pectoralis major shoulder adduction · shoulder flexion · shoulder internal rotation
• Pectoralis minor scapular depression · scapular protraction · scapular downward rotation
• Rhomboid major scapular retraction · scapular elevation · scapular downward rotation
• Rhomboid minor scapular retraction · scapular elevation · scapular downward rotation
• Serratus anterior scapular protraction · scapular upward rotation · scapular stabilisation
• Subscapularis shoulder internal rotation · shoulder stabilisation
• Supraspinatus shoulder abduction · shoulder stabilisation
• Teres major shoulder extension · shoulder adduction · shoulder internal rotation
• Teres minor shoulder external rotation · shoulder stabilisation
• Trapezius scapular elevation · scapular retraction · scapular depression · scapular upward rotation

Joints

• Shoulder shoulder flexion · shoulder extension · shoulder abduction · shoulder adduction · shoulder rotation · circumduction

Tendons and attachments

Deltoid

from Lateral third of the clavicle, the acromion, and the spine of the scapula

to Deltoid tuberosity of the humerus

Infraspinatus

from Infraspinous fossa of the scapula

to Middle facet of the greater tubercle of the humerus

Latissimus dorsi

from Spinous processes of the lower thoracic and all lumbar vertebrae, sacrum, iliac crest and lower ribs, via the thoracolumbar fascia

to Floor of the intertubercular groove of the humerus

Levator scapulae

from Transverse processes of the first four cervical vertebrae

to Medial border of the scapula, above the spine of the scapula

Pectoralis major

from Medial clavicle (clavicular head) and the sternum and upper costal cartilages (sternocostal head)

to Lateral lip of the intertubercular groove of the humerus

Pectoralis minor

from Third, fourth and fifth ribs, near their cartilages

to Coracoid process of the scapula

Rhomboid major

from Spinous processes of the second to fifth thoracic vertebrae

to Medial border of the scapula, below the spine of the scapula

Rhomboid minor

from Nuchal ligament and the spinous processes of the seventh cervical and first thoracic vertebrae

to Medial border of the scapula, at the root of the scapular spine

Serratus anterior

from Outer surfaces of the upper eight or nine ribs

to Medial border of the scapula, on its costal surface

Subscapularis

from Subscapular fossa — the entire front surface of the scapula

to Lesser tubercle of the humerus

Supraspinatus

from Supraspinous fossa of the scapula

to Superior facet of the greater tubercle of the humerus

Teres major

from Lower third of the lateral border and inferior angle of the scapula

to Medial lip of the intertubercular groove of the humerus

Teres minor

from Upper two-thirds of the lateral border of the scapula

to Inferior facet of the greater tubercle of the humerus

Trapezius

from External occipital protuberance, nuchal ligament, and the spinous processes of the seventh cervical and all thoracic vertebrae

to Lateral third of the clavicle, the acromion, and the spine of the scapula

Movements that load it

• Barbell overhead press
• Dumbbell lateral raise
• Pike push-up
• Push-up
• Band external rotation
• Band face pull
• Bent-over dumbbell row
• Inverted row
• Pull-up
• Lat pulldown
• Barbell row
• Seated cable row
• Farmer's carry
• Dead hang
• Barbell bench press
• Chest press machine
• Incline push-up
• Dumbbell bench press
• Band pull-apart
• Band pulldown
• Plank
• Dumbbell floor press
• Dumbbell overhead press
• Assisted pull-up machine
• Single-arm dumbbell row