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ARM MUSCLES
these are muscles located at the arm but the arm is divided into two the upper and the lower but we will take both together.
BICEP BRACHII
The biceps brachii is a large, thick muscle on the ventral
portion of the upper arm . The muscle is composed of a
short head (caput breve) and a long head (caput
longum).
Functins
The main functions of the biceps are the
flexion and supination (outward rotation) of the forearm .
This is facilitated, in part, by the 90-degree rotation of
the muscle as it connects to the radius.
Workout
Seated Alternating Dumbbell Curl:Sit on a 90-degree bench with a dumbbell in each hand,
palms facing forward, arms extended straight toward the
floor but not locked out, and shoulders pulled back. From
here, slowly lift one weight to the front of your shoulder
while keeping your back pressed firmly against the bench
and elbow and shoulder stationery. Pause, squeezing your
bicep at the top, then slowly reverse the movement to return
to start. Repeat on the opposite side.
Alternating Incline Dumbbell Curl
Lie back on an incline bench with a dumbbell in each hand,
palms facing forward, arms extended straight toward the
floor but not locked out, and shoulders pulled back. From
here, slowly lift one weight to the front of your shoulder
while keeping your back pressed firmly against the bench
and elbow and shoulder stationery. Pause, squeezing your
bicep at the top, then slowly reverse the movement to return
to start. Repeat on the opposite side.
Seated Alternating Hammer Curl
For this biceps exercise, sit on a 90-degree bench with a
dumbbell in each hand, palms facing in toward your body,
arms extended straight toward the floor, but not locked out,
and shoulders pulled back. From here, slowly lift one weight
to the front of your shoulder while keeping your back
pressed firmly against the bench and elbow and shoulder
stationery. Pause, squeezing your bicep at the top, then
slowly reverse the movement to return to start. Repeat on
the opposite side.
BRACHIALIS
The brachialis muscle is in the anteroinferior area of the
arm and is deeper than the biceps brachialis muscle; the
brachialis contributes to the upper part of the cubital
fossa floor in the elbow joint.
Functions
The brachialis is a muscle located in your arm
near the crook of your elbow. This muscle works
to flex (or bend) your elbow when your hand and
forearm are in a pronated position with your palm
facing down. It works closely with your biceps
brachii and brachioradialis muscles to ensure that
your elbow bends properly .
Dumbell hammer curl
Dumbell hammer curl
Start by standing up straight and holding a
dumbbell in each hand
Hold the dumbbells in a neutral grip with
your palms facing inward
On an exhale, flex your elbows and bring the
dumbbells up toward your shoulder, keeping
the wrists straight
Squeeze the arms at the top of the exercise
for a full second, then slowly lower the
weights down as you inhale and set up for
another rep
Reverse grip barbell curls
Stand up straight and grip the barbell with
the hands separated about shoulder
distance
Hold the bar with the palms pronated (or
facing down toward the floor)
On an exhale, flex the elbows to raise the
bar up toward your chest
Squeeze the arms at the top of the exercise,
then slowly lower the bar down as you
inhale and set up for another rep
TRICEP BRACHII
The triceps brachii is located in the dorsal compartment
of the arm . The lateral intermuscular septum separates
the dorsal part of the arm from the ventral aspect, which
is where the flexors of the arm are (biceps, brachialis,
and brachioradialis).
Functions
The main functions of the biceps are
the flexion and supination (outward rotation) of
the forearm . This is facilitated, in part, by the 90-
degree rotation of the muscle as it connects to
the radius.
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