7 Exercise arm workout for mass
by John Meadows on November 20, 2018So you want to put some mass on your arms? Today is your lucky day. I will be doing this amazing 7 exercise arm workout that will put on some crazy mass. You will also love some of the exercises I do in this arm workout as they are very different from what you have probably done in the past. Give this a try and let me know how you like this epic arm workout.
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Biceps: This large muscle of the upper arm is formally known as the biceps brachii muscle, and rests on top of the humerus bone. …
Triceps: This large muscle in the back of the upper arm helps straighten the arm.
Flexion. This movement brings two body parts closer together, such as your forearm and upper arm.
Extension. This movement increases the space between two body parts. An example of this is straightening your elbow.
Abduction. This refers to moving a body part away from the center of your body, such as lifting your arm out and away from your body.
Adduction. This refers to moving a body part toward the center of your body, such as bringing your arm back in so it rests along your torso.
The muscles of the anterior compartment include:
Biceps brachii. Often referred to as your biceps, this muscle contains two heads that start at the front and back of your shoulder before joining together at your elbow. The end near your elbow flex the forearm, bringing it toward your upper arm. The two heads near your shoulder help with flexion and adduction of your upper arm.
Brachialis. This muscle lies underneath your biceps. It acts as a bridge between your humerus and ulna, one of the main bones of your forearm. It’s involved with the flexing of your forearm.
Coracobrachialis. This muscle is located near your shoulder. It allows adduction of your upper arm and flexion of your shoulder. It also helps to stabilize your humerus within your shoulder joint.
Posterior compartment
Triceps brachii. This muscle, usually referred to as your triceps, runs along your humerus and allows for the flexion and extension of your forearm. It also helps to stabilize your shoulder joint.
Anconeus. This is a small, triangular muscle that helps to extend your elbow and rotate your forearm. It’s sometimes considered to be an extension of your triceps.
Forearm muscles
Your forearm contains more muscles than your upper arm does. It contains both an anterior and posterior compartment, and each is further divided into layers.
Anterior compartment
The anterior compartment runs along the inside of your forearm. The muscles in this area are mostly involved with flexion of your
Superficial layer
Flexor carpi ulnaris. This muscle flexes and adducts your wrist.
Palmaris longus. This muscle helps with flexion of your wrist, though not everyone has it.
Flexor carpi radialis. This muscle allows for flexion of your wrist in addition to abduction of your hand and wrist.
Pronator teres. This muscle rotates your forearm, allowing your palm to face your body.
Intermediate layer
Flexor digitorum superficialis. This muscle flexes your second, third, fourth, and fifth fingers.
Deep compartment
Flexor digitorum profundus. This muscle also helps with flexion of your fingers. In addition, it’s involved with moving your wrist toward your body.
Flexor pollicis longus. This muscle flexes your thumb.
Pronator quadratura. Similar to the pronator teres, this muscle helps your forearm rotate.
Posterior compartment
The posterior compartment runs along the top of your forearm. The muscles within this compartment allow for extension of your wrist and fingers. Unlike the anterior compartment, it doesn’t have an intermediate layer.