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The Anatomy of the Arms – How to Use It to Build Muscles

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anatomy of the arms

What is the anatomy of the arms, and how do you use it to build muscles? Since most people want to tone and strengthen specific parts of the body. For instance, some people love to tone and strengthen the leg muscles. Also, in the same way, some people want to build arm muscles.

Therefore, in this article, we will explain the arm’s anatomy in detail and the best exercises to build arm muscles.

Anatomy of the Arms

In this section, we will shed light on the anatomy of the arm in detail.

Upper Arm:

The upper arm is between the shoulder joint and the elbow joint and consists of two main compartments; anterior and posterior compartments. Besides, it contains four main muscles in the upper arm, three in the anterior compartment, and one in the posterior compartment.

     I.         Anterior Compartment:

The anterior compartment is in front of the main bone of the upper arm, the humerus. The main muscles in the anterior region include:

Biceps Brachii:  It is commonly known as biceps and contains two heads at the front and back of your shoulder. The biceps brachii ends at elbow flex, helping in the flexion and adduction of the upper arm.

Brachialis: It is beneath the biceps and acts as a bridge between the humerus and ulna. The brachialis helps the forearm with flexing.

Coracobrachialis: It is near the shoulder and allows the adduction of your upper arm and flexion.

  II.         Posterior Compartment:

The posterior compartment is behind the humerus, the primary muscle of the posterior compartment is the triceps brachii.

Triceps Brachii: Commonly known as triceps, it is along the humerus. As indicated by its name, it has three heads and helps in the shoulder and elbow movement.

Forearm Muscles:

Like the upper arm, the forearm is also divided into anterior and posterior compartments and contains more muscles than the upper arm.

I.              Anterior Compartment:

It is inside your forearm, and usually, its muscles help in the flexion of the wrist and fingers. Therefore, the anterior compartment contains three layers of muscles. These include:

Superficial Layer: Main muscles in this layer are:

  • Flexor carpi ulnaris
  • Palmaris longus
  • Flexor carpi radialis
  • Pronator teres

Intermediate Layer: Muscles in the intermediate layer includes:

  • Flexor digitorum superficialis

Deep Compartment: It includes:

  • Pronator quadrature
  • Flexor digitorum profundus
  • Flexor pollicis longus

II.           Posterior Compartment:

The posterior compartment is on the top of the forearm, and the muscles help in the extension of the wrist and fingers.

Superficial Layer: Muscles in this layer are:

  • Extensor carpi radialis longus
  • Extensor carpi radialis brevis
  • Brachioradialis
  • Extensor digitorum
  • Extensor carpi ulnari

Deep Layer: It contains the following muscles:

  • Supinator
  • Extensor pollicis brevis
  • Abductor pollicis longus
  • Extensor pollicis longus
  • Extensor indices

How to build arm muscles

We described the arms’ anatomy in detail, so it will be easy to use the correct exercises and workout to build arm muscles.

Best exercises to build the arms in light of the anatomy of the arms:

If you want to tone and strengthen your arms muscles, you should use the arms exercises. Therefore, some of the best exercises for the arms include:

  • Barbell bicep curls
  • Cable triceps extension
  • Dumbbell hammer curls
  • Bench dumbbell triceps extension
  • Chair dips
  • Inverted rows
  • Lateral plank walk
  • Arm rotations

In conclusion, what is the arms’ anatomy, and how to use it to build muscles?

There are two main parts of the arm; the upper and the forearm. Therefore do exercises that are specifically designed for the arms and target these parts separately for better results. It is also best to work the arms after leg day and before a rest day. The arms are used in all upper body exercises, and it is not uncommon to overwork them. Finally, the right combination of exercises, workout programs, and workout days can get you the results you are looking for.