UPPER-
ARM
MUSCLES
BY: ATOM, PIZZA, STAMP
Origin, Insertion, and
action of the muscle
1. Triceps Brachii
Origin : Below glenoid cavity of scapula;
posterior shaft of humerus
Insertion : Olecranon process (ulna)
Action : extends forearm
Origin:
Glenoid cavity
Insertion: Olecranon process (ulna)
2. Biceps brachii
Origin : coracoid process / body (scapula)
Insertion : Radial Tuberosity (radius)
Action : Flexes forearm
Origin:
Coracoid process
Insertion:
Radial
Tuberosity
(radius)
3. Brachialis
Origin : Distal half of anterior aspect of humerus
Insertion : Coronoid process (ulna) and ulnar
tuberosity
Action : Flexes forearm
Origin: anterior face of distal humerus
Insertion:
Coronoid process (ulna)
4. Coracobrachialis
Origin : Coracoid process
Insertion : Medial shaft of humerus
Action : Flexes/ adducts arm
Origin:
Coracoid process
5. Deltoid
Insertion: (distal attachments)
- Deltoid tuberosity of the
humerus.
Actions:
Origin: (proximal attachments)
- Flexes the arm at the
- Anterior (clavicular) head: (glenohumeral) shoulder joint.
anterior surface of the lateral - Medially rotates the arm at the
clavicle. (glenohumeral) shoulder joint.
- Middle (acromial) head: acromion
process and spine of the scapula.
Exercises &
Movements
Exercises or Movements
that use upper arm
muscles
- Standing V Raise
- Shoulder press
- Rotating triceps kickback
- Pike walk pushup combo
- Airplane extension
- Crescent lunge and row
- T Pushup
Exercise to build upper arm muscles
Method 1: Building your triceps
1. Identify triceps
2. Lying triceps presses
3. Dips
4. Rope or cable pull-downs
5. Dumbbell extensions
6. Push-ups/ Bench presses
Exercise to build upper arm muscles
Method 2: Building your biceps
1. Identify your biceps
2. Bicep curls
3. Reverse grip bent rows
4. Chin ups
5. Individual arm curls
Exercise to build upper arm muscles
Method 3: Building deltoids
1. Identify deltoids
2. Standing dumbbell presses
3. Shoulder flies
4. Upright rows
5. Front arm raises
6. Neutral grip chin-ups
Exercise to build upper arm muscles
Method 4: Getting the most of workouts
1. Stretch before lifting
2. Aim for 2-3 exercises for each muscle group
3. Take a rest day between workouts
4. Choose a weight that challenges but doesnt hurt
5. Add weight slowly as you get stronger
How to stretch
Upper arm muscles?
How to Stretch Upper arm
Muscles
Wall Stretch for Biceps
1. Place the palm, inner elbow, and shoulder of one arm
against the wall.
2. Keeping the arm in contact with the wall, exhale and
slowly turn your body around, to feel the stretch in your
biceps and chest.
3. Adjust the hand position either higher or lower and
repeat to stretch the multiple biceps and chest muscles.
How to Stretch Upper arm Muscles
Hand Down Spine for Triceps
1. Extend one hand down the center of your back, fingers
pointing downward.
2. Use the other hand to grasp the elbow.
3. Exhale slowly, pulling gently downward on your elbow,
aiming to take your fingers along your spine.
Common Injuries in
Upper arm Muscle
Common Injuries in Upper arm Muscle
Triceps Strain:
A tear to the triceps brachii muscle at the back of the
upper arm which contracts to straighten the elbow.
Treatment:
First aid for a triceps strain
Apply ice or cold therapy
Compression bandage or arm support to help reduce
swelling.
Common Injuries in Upper arm Muscle
Biceps Contusion:
Bruising of the Biceps Brachii muscle in the upper arm.
This occurs due to a direct impact to the area, usually
from collisions.
Treatment:
Apply ice
Elevate the arm and use a compression bandage.
Rest from any activities which cause pain.
Important Tendons and
Ligaments
Ligaments
Shoulder and Elbow Ligaments
Deltoids and Shoulder Muscles
Elbow Flexors and Extensors
Tendons
Long Head of Biceps (Biceps Tendon)
Rotator Cuff (Shoulder Tendon)
