This will increase muscle activation and help improve the quality of your training. When performing these exercises, think about actively contracting the muscles in your arms during each repetition. It’s worth noting that without a pullup bar or suspension trainer, such as gymnastic rings or a TRX system, strengthening the back and biceps is very difficult without using an external weight. ![]() The exercises range from easy to difficult, listed in that order, and may involve multiple muscle groups (including your core muscles), as well as your arm muscles. The following exercises target the various arm muscles as best as possible without the need for added weight. The muscles required for arm movements include the muscles in the front and back of your arm, as well as the chest, shoulders, and upper back muscles. Overall arm strengthening should focus on as many of these muscles as possible to ensure you have adequate, proportional strength in every direction your arm can move. This muscle in your upper back moves your upper arm downward, in, or backward, such as during a lat pulldown or rowing motion. These muscles are important shoulder stabilizers, but they also assist with initiating arm movements. They’re also responsible for the rotation of the upper arm. These muscles around the front, side, and back of the shoulder move your arm upward in all directions. These rear shoulder muscles move your upper arm backward, such as during pull-apart motions. This muscle is an important scapular stabilizer. It also adducts the arm from a horizontal position and assists with the rotation of the upper arm. The pec major is responsible for most of the movements of the arm, including pushing, lifting the arm, and bringing the arm down from a flexed position. ![]() In addition to the muscles in the arm themselves, the muscles of the shoulder, upper back, and chest play a key role in the strength output of your arms.Īlthough these muscles are not traditionally thought of as arm muscles, they’re key to virtually every movement or stabilizing force needed when using your arms for tasks. It’s responsible for extending your elbow when you straighten your arm, as well as extending your shoulder, or moving your arm behind you. This muscle has three distinct heads, each of which begins at the shoulder and spans the backside of your upper arm until just below the elbow. The brachialis is a strong elbow flexor that spans from the middle of your upper arm to just below the elbow and plays a major role in flexing your elbow. It assists in raising, or flexing, your upper arm. This muscle spans from your shoulder to the middle of your upper arm until just below your elbow. This classic muscle is responsible for flexing the elbow and externally rotating your hand and forearm. The arms themselves primarily include the following major muscles ( 1): If you want more exercise tips check out these articles on the Seated Dumbbell Press and Dumbbell Flys.Multiple muscles are found in your arms, from your hand and wrists all the way to your shoulders.Īdditionally, the muscles in your chest and shoulders play key roles in many important movements you routinely perform with your arms. Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. It makes up the bulk of the chest muscles and lies under the breast. The pectoralis major (from Latin pectus ‘breast’) is a thick, fan-shaped muscle, situated at the chest of the human body. The functional scapula motions of upward rotation, posterior tilt, and external rotation increase the width of the subacromial space during humeral elevation. The lower trapezius is one muscle that plays an important role in scapula movement and positioning, and also dynamic scapula stability. Its main functions are to abduct your shoulder, as well as keep your arm in place when you are lifting or carrying heavy loads. ![]() It originates on the acromion of your shoulder blade and inserts on your humerus (upper arm bone). Your lateral delts, or lateral deltoids, is the middle part of your shoulder muscle. It’s in the outermost layer of muscle, lying superficial to the proximal end of the biceps brachii short head, pectoralis minor and coracobrachialis. This part of the delt is responsible for shoulder flexion.Ĭlassified as part of the scapulohumeral (intrinsic shoulder) muscle group, the anterior deltoid is situated medial to the lateral deltoid and lateral to the clavicular head of the pectoralis major.
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