DFP Muscles

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Front of the shoulder
- anterior and middle deltoids
- Front and lateral raises
Chest
- pectorals
- bench press, push ups, FLIES
Front of the upper arm
- biceps
- arm curls, PREACHER CURLS
Forearm
- Flexors and extensors
- wrist curl
Stomach/midsection
- abs
- sit-ups, crunchs, leg throw
Sides
- obliques
- v-sit twist
Front of upper leg
- quads
- squats, leg press, leg extension
Shin
- tibialis anterior
- lift toes toward ankle (toe ups)
Upper back (neck to shoulder)
- traps (trapezius)
- shrugs, upright row, power cleans
Back of the shoulder
- posterior deltoids
- midrow, front lateral raises
Main back
- Last (latissimus dorsi)
- lat pulls, pull ups
Middle of back
- rhomboids
- seated row, midrow
Low back
- lumbar erectors
- straight leg dead lift, good mornings, hyperextensions
Butt
- glutes
- donkey kick, low cable cross over, squats
Back of upper leg
- hamstrings
- leg curl
calf
- gastrocs
- calf raises