Sobre o Exercitário

Este site organiza e explica exercícios de musculação com granularidade por porção muscular: em vez de dizer só "bíceps", mostra se a ênfase é na cabeça longa ou na curta. Ele não sugere treinos nem prescreve séries, repetições ou cargas.

Aviso importante

O conteúdo deste site é informativo e não substitui a orientação de um profissional de Educação Física (CREF) ou de saúde. Antes de iniciar ou mudar um programa de exercícios — principalmente se você tem lesões, dores, doenças ou está voltando depois de um tempo parado — procure um profissional qualificado. Pare o exercício se sentir dor. O site não se responsabiliza pelo uso das informações sem acompanhamento.

O que significa "ênfase"

Cada exercício classifica as porções musculares em três níveis:

Foco principal — as porções mais exigidas no movimento.
Também trabalha — participam de forma relevante, mas menor.
Estabilizador — trabalham para manter a postura ou a articulação estável, sem mover a carga.

A classificação vem principalmente de estudos de eletromiografia (EMG) de superfície, que medem a atividade elétrica do músculo, e da anatomia funcional (origem, inserção e ação de cada porção). Três cuidados:

EMG mede ativação, não hipertrofia. Um músculo mais ativo num exercício não necessariamente cresce mais com ele.
Comparações de EMG entre exercícios têm limites (posição dos eletrodos, normalização, carga usada). Por isso preferimos falar em ênfase relativa, não em porcentagens.
Quando a evidência é limitada ou divergente, dizemos isso na página do exercício, e a classificação se apoia na anatomia funcional.

Metodologia

Levantamento de estudos de EMG, revisões e literatura anatômica (PubMed, Google Scholar, SciELO).
Classificação de cada porção como primária, secundária ou estabilizadora, com as referências que sustentam cada uma.
Execução e erros comuns escritos com base em literatura de biomecânica e treinamento.
Registro da data da última revisão em cada página.

Próximo passo previsto: revisão por profissional de Educação Física registrado no CREF, que passará a aparecer como "conteúdo revisado por".

Fotos dos exercícios

122 dos 123 exercícios têm fotos das posições inicial e final, alternando em sequência para mostrar o movimento. O mapa do corpo de cada página mostra quais porções musculares o exercício trabalha.

Privacidade

Não há cadastro, login nem cookies. Seus treinos ficam salvos apenas no armazenamento local do seu navegador (você pode exportar e importar um arquivo JSON). As estatísticas de uso, quando ativadas, são agregadas e sem cookies.

Créditos

Fotos de exercícios: free-exercise-db, de yuhonas e colaboradores, em domínio público (Unlicense). Usamos só as imagens; a classificação muscular é nossa.
Mapa do corpo: produção própria.

Fontes consultadas

Estudos de eletromiografia (EMG)

BARNETT, C.; KIPPERS, V.; TURNER, P. Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, v. 9, n. 4, p. 222-227, 1995.
TREBS, A. A.; BRANDENBURG, J. P.; PITNEY, W. A. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. Journal of Strength and Conditioning Research, v. 24, n. 7, p. 1925-1930, 2010.
RODRÍGUEZ-RIDAO, D. et al. Effect of five bench inclinations on the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii during the bench press exercise. International Journal of Environmental Research and Public Health, v. 17, n. 19, p. 7339, 2020.
LAUVER, J. D.; CAYOT, T. E.; SCHEUERMANN, B. W. Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science, v. 16, n. 3, p. 309-316, 2016.
LEHMAN, G. J. The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of Strength and Conditioning Research, v. 19, n. 3, p. 587-591, 2005.
SAETERBAKKEN, A. H.; VAN DEN TILLAAR, R.; FIMLAND, M. S. A comparison of muscle activation and 1-RM strength of three chest-press exercises with different stability requirements. Journal of Sports Sciences, v. 29, n. 5, p. 533-538, 2011.
WELSCH, E. A.; BIRD, M.; MAYHEW, J. L. Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of Strength and Conditioning Research, v. 19, n. 2, p. 449-452, 2005.
SOLSTAD, T. E. J. et al. A comparison of muscle activation between barbell bench press and dumbbell flyes in resistance-trained males. Journal of Sports Science and Medicine, v. 19, n. 4, p. 645-651, 2020.
MARCOLIN, G. et al. Selective activation of shoulder, trunk, and arm muscles: a comparative analysis of different push-up variants. Journal of Athletic Training, v. 50, n. 11, p. 1126-1132, 2015.
COGLEY, R. M. et al. Comparison of muscle activation using various hand positions during the push-up exercise. Journal of Strength and Conditioning Research, v. 19, n. 3, p. 628-633, 2005.
MCKENZIE, A. et al. Bench, bar, and ring dips: do kinematics and muscle activity differ? International Journal of Environmental Research and Public Health, v. 19, n. 20, p. 13211, 2022.
MARCHETTI, P. H.; UCHIDA, M. C. Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. Journal of Applied Biomechanics, v. 27, n. 4, p. 380-384, 2011.
CAMPOS, Y. A. C. et al. Different shoulder exercises affect the activation of deltoid portions in resistance-trained individuals. Journal of Human Kinetics, v. 75, p. 5-14, 2020.
CORATELLA, G. et al. An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders. International Journal of Environmental Research and Public Health, v. 17, n. 17, p. 6015, 2020.
CORATELLA, G. et al. Front vs back and barbell vs machine overhead press: an electromyographic analysis and implications for resistance training. Frontiers in Physiology, v. 13, p. 825880, 2022.
SAETERBAKKEN, A. H.; FIMLAND, M. S. Effects of body position and loading modality on muscle activity and strength in shoulder presses. Journal of Strength and Conditioning Research, v. 27, n. 7, p. 1824-1831, 2013.
SCHOENFELD, B. J. et al. Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. Journal of Strength and Conditioning Research, v. 27, n. 10, p. 2644-2649, 2013.
REINOLD, M. M. et al. Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises. Journal of Orthopaedic & Sports Physical Therapy, v. 34, n. 7, p. 385-394, 2004.
LUSK, S. J.; HALE, B. D.; RUSSELL, D. M. Grip width and forearm orientation effects on muscle activity during the lat pull-down. Journal of Strength and Conditioning Research, v. 24, n. 7, p. 1895-1900, 2010.
SIGNORILE, J. F.; ZINK, A. J.; SZWED, S. P. A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research, v. 16, n. 4, p. 539-546, 2002.
ANDERSEN, V. et al. Effects of grip width on muscle strength and activation in the lat pull-down. Journal of Strength and Conditioning Research, v. 28, n. 4, p. 1135-1142, 2014.
SNYDER, B. J.; LEECH, J. R. Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. Journal of Strength and Conditioning Research, v. 23, n. 8, p. 2204-2209, 2009.
YOUDAS, J. W. et al. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise. Journal of Strength and Conditioning Research, v. 24, n. 12, p. 3404-3414, 2010.
LEHMAN, G. J. et al. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: an experimental study. Dynamic Medicine, v. 3, n. 1, p. 4, 2004.
FENWICK, C. M. J.; BROWN, S. H. M.; MCGILL, S. M. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research, v. 23, n. 5, p. 1408-1417, 2009.
EKSTROM, R. A.; DONATELLI, R. A.; SODERBERG, G. L. Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles. Journal of Orthopaedic & Sports Physical Therapy, v. 33, n. 5, p. 247-258, 2003.
PIZZARI, T. et al. Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. Clinical Biomechanics, v. 29, n. 2, p. 201-205, 2014.
ESCAMILLA, R. F. et al. An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, v. 34, n. 4, p. 682-688, 2002.
ANDERSEN, V. et al. Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. Journal of Strength and Conditioning Research, v. 32, n. 3, p. 587-593, 2018.
MCALLISTER, M. J. et al. Muscle activation during various hamstring exercises. Journal of Strength and Conditioning Research, v. 28, n. 6, p. 1573-1580, 2014.
OLIVEIRA, L. F. et al. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. Journal of Sports Science and Medicine, v. 8, n. 1, p. 24-29, 2009.
KLEIBER, T.; KUNZ, L.; DISSELHORST-KLUG, C. Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Frontiers in Physiology, v. 6, p. 215, 2015.
KASPRISIN, J. E.; GRABINER, M. D. Joint angle-dependence of elbow flexor activation levels during isometric and isokinetic maximum voluntary contractions. Clinical Biomechanics, v. 15, n. 10, p. 743-749, 2000.
KHOLINNE, E. et al. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, v. 52, n. 3, p. 201-205, 2018.
ESCAMILLA, R. F. et al. Effects of technique variations on knee biomechanics during the squat and leg press. Medicine & Science in Sports & Exercise, v. 33, n. 9, p. 1552-1566, 2001.
CATERISANO, A. et al. The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. Journal of Strength and Conditioning Research, v. 16, n. 3, p. 428-432, 2002.
GULLETT, J. C. et al. A biomechanical comparison of back and front squats in healthy trained individuals. Journal of Strength and Conditioning Research, v. 23, n. 1, p. 284-292, 2009.
DA SILVA, E. M. et al. Analysis of muscle activation during different leg press exercises at submaximum effort levels. Journal of Strength and Conditioning Research, v. 22, n. 4, p. 1059-1065, 2008.
EMA, R. et al. Unique activation of the quadriceps femoris during single- and multi-joint exercises. European Journal of Applied Physiology, v. 116, n. 5, p. 1031-1041, 2016.
JÖNHAGEN, S.; HALVORSEN, K.; BENOIT, D. L. Muscle activation and length changes during two lunge exercises: implications for rehabilitation. Scandinavian Journal of Medicine & Science in Sports, v. 19, n. 4, p. 561-568, 2009.
MCCURDY, K. et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. Journal of Sport Rehabilitation, v. 19, n. 1, p. 57-70, 2010.
ZEBIS, M. K. et al. Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: an EMG study with rehabilitation implications. British Journal of Sports Medicine, v. 47, n. 18, p. 1192-1198, 2013.
BOURNE, M. N. et al. Impact of exercise selection on hamstring muscle activation. British Journal of Sports Medicine, v. 51, n. 13, p. 1021-1028, 2017.
SCHOENFELD, B. J. et al. Regional differences in muscle activation during hamstrings exercise. Journal of Strength and Conditioning Research, v. 29, n. 1, p. 159-164, 2015.
CONTRERAS, B. et al. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, v. 31, n. 6, p. 452-458, 2015.
DISTEFANO, L. J. et al. Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic & Sports Physical Therapy, v. 39, n. 7, p. 532-540, 2009.
BOREN, K. et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, v. 6, n. 3, p. 206-223, 2011.
SERNER, A. et al. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. British Journal of Sports Medicine, v. 48, n. 14, p. 1108-1114, 2014.
RIEMANN, B. L. et al. Medial and lateral gastrocnemius activation differences during heel-raise exercise with three different foot positions. Journal of Strength and Conditioning Research, v. 25, n. 3, p. 634-639, 2011.
HÉBERT-LOSIER, K. et al. Influence of knee flexion angle and age on triceps surae muscle activity during heel raises. Journal of Strength and Conditioning Research, v. 26, n. 11, p. 3124-3133, 2012.
ESCAMILLA, R. F. et al. An electromyographic analysis of commercial and common abdominal exercises: implications for rehabilitation and training. Journal of Orthopaedic & Sports Physical Therapy, v. 36, n. 2, p. 45-57, 2006.
ESCAMILLA, R. F. et al. Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Physical Therapy, v. 86, n. 5, p. 656-671, 2006.
EKSTROM, R. A.; DONATELLI, R. A.; CARP, K. C. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy, v. 37, n. 12, p. 754-762, 2007.
SCHOENFELD, B. J. et al. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomechanics, v. 13, n. 3, p. 296-306, 2014.

Estudos de treinamento (hipertrofia)

WAKAHARA, T. et al. Nonuniform muscle hypertrophy: its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, v. 45, n. 11, p. 2158-2165, 2013.
MAEO, S. et al. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science, v. 23, n. 7, p. 1240-1250, 2023.
MAEO, S. et al. Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Medicine & Science in Sports & Exercise, v. 53, n. 4, p. 825-837, 2021.
KINOSHITA, M. et al. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Frontiers in Physiology, v. 14, p. 1272106, 2023.

Revisões

VIGOTSKY, A. D. et al. Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, v. 8, p. 985, 2018.
CLARK, D. R.; LAMBERT, M. I.; HUNTER, A. M. Muscle activation in the loaded free barbell squat: a brief review. Journal of Strength and Conditioning Research, v. 26, n. 4, p. 1169-1178, 2012.
NETO, W. K. et al. Gluteus maximus activation during common strength and hypertrophy exercises: a systematic review. Journal of Sports Science and Medicine, v. 19, n. 1, p. 195-203, 2020.
REIMAN, M. P.; BOLGLA, L. A.; LOUDON, J. K. A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. Physiotherapy Theory and Practice, v. 28, n. 4, p. 257-268, 2012.
BEHM, D. G.; BLAZEVICH, A. J.; KAY, A. D.; MCHUGH, M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, v. 41, n. 1, p. 1-11, 2016.
KAY, A. D.; BLAZEVICH, A. J. Effect of acute static stretch on maximal muscle performance: a systematic review. Medicine & Science in Sports & Exercise, v. 44, n. 1, p. 154-164, 2012.
HERBERT, R. D.; DE NORONHA, M.; KAMPER, S. J. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, n. 7, CD004577, 2011.
GARBER, C. E. et al. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, v. 43, n. 7, p. 1334-1359, 2011.
PAGE, P. Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, v. 7, n. 1, p. 109-119, 2012.

Meta-análises

SIMIC, L.; SARABON, N.; MARKOVIC, G. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, v. 23, n. 2, p. 131-148, 2013.

Anatomia

MOORE, K. L.; DALLEY, A. F.; AGUR, A. M. R. Anatomia orientada para a clínica. 8. ed. Rio de Janeiro: Guanabara Koogan, 2019.

Livros de cinesiologia e treinamento

NEUMANN, D. A. Kinesiology of the musculoskeletal system: foundations for rehabilitation. 3. ed. St. Louis: Elsevier, 2017.
FLOYD, R. T. Manual de cinesiologia estrutural. 19. ed. Barueri: Manole, 2016.
SCHOENFELD, B. J. Science and development of muscle hypertrophy. 2. ed. Champaign: Human Kinetics, 2021.
MCGILL, S. M. Low back disorders: evidence-based prevention and rehabilitation. 3. ed. Champaign: Human Kinetics, 2016.