Anatomy of the arm muscles and the best exercises for their pumping

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arm muscles

The structure of the muscles of the hands

Although the muscles of the hands occupy about 5-7% of the total body weight, they arm muscles are a very important component of a harmonious and aesthetic body. They are often involved in pumping other muscle groups.

The muscles of the arm are divided into the humeral and forearm. And that’s what they are:

  1. MUSCLE SHOULDER. They are divided into the front group (flexors of the arm), which includes the double-headed (our biceps), the humerus and the beak-brachial muscles. And on the back group (extensors of the hand), it has a triceps muscle (which we call triceps) and an elbow muscle.
  2. MUSCLES OF FORTRESS. Here everything is much more complicated. In this part of the hand the greatest variety of muscles. The most basic, which affect the weight of the forearms are the following: brachioradialis, radial and ulnar wrist flexors, arm muscles extensor carbide, flexors and extensors of our fingers, round pronator.

Now we will consider the most basic large muscles separately and the basic features of their training.


This broad and large muscle, located above the humerus, in its upper region. It consists of a long and short head. That’s why it’s called “Biceps”, because “B” means two. They begin arm muscles in the shoulder region, they are combined in the middle part of the shoulder, and their bottom is attached to the elevation of the forearm bone.

arm muscles

  • LONG HEAD  – is located on the outer part of our biceps and makes up a smaller part of it.
  • SHORT HEAD – is located on the inside of the biceps and forms a large mass.


  • Participate in flexion and extension of the forearm, as well as in flexing the arm (upper part);
  • He acts as a supinator because he turns and moves his palms to the top. This function is possible due to the fact that the tendons of the biceps are fixed on the arm muscles lateral part of our forearm.

The appearance of the arm depends very strongly on the muscles of the biceps, although not to a greater extent. Its main function is to lift the gravity from the bottom up, or rather to the chest. To ensure a good growth of this muscle, it is necessary to apply supination during ascents – or, more precisely, to turn the hands in the upward direction. (Make a small turn, in which the palm should look towards the ceiling, and the location of the little finger should be slightly higher than the position of the thumb).

That is why Arnold Schwarzenegger so loved arm muscles during the training of the biceps to use not only the lifting part of the movement, but also the spinning, that is, gradually turn the palm during the ascent. He did it slowly and deliberately, trying to feel the advantage of this type of movement before the usual bicep lifts.

The most effective exercises:

  • Pulling on the bar with a back grip;
  • Raising the shell standing. (You can use a barbell or dumbbells)
  • Being in a sitting, stretched position, raise and lower the dumbbells up, at an angle.

There is one more muscle that you can pay attention to. It does not belong to the biceps, but is very close to it and, in unity with the short head of the biceps and the humerus, forms the so-called lateral wall of our armpit. Outwardly it resembles a beak. Pay attention to the picture below. This is where she is in our body:

KLYVOVIDNO-SHOULD MUSCLE. It was located in the inner region of the shoulder. Has a long and narrow shape. Its upper part is fixed near the beak-shaped scapula, and its lower part is attached to the inner part of the arm. Responsible for the ghost of the hand to the body when it is in a bent state. The best exercise for its development is lifting dumbbells in front of you, as well as diluting dumbbells while lying on a bench. The usual washing of the floor also activates this muscle.


Located in the back of the shoulder and looks like a horseshoe. There are three muscle heads in it, which are all fixed together in the joint of the elbow:

  • tricepsLONG HEAD – it is attached to the scapula and therefore for a qualitative study it is necessary to maximally take your hand back.
  • MEDICAL HEAD – located in the middle of the arm, below the long and lateral heads
  • The lateral head , like the medial head, is attached to the humerus and, together with it, participates only in extension of the arm.

The function of the triceps is to unbend the elbow joint, and help to cope with the loadings of the latissimus muscles of the back. This muscle most affects the total volume of our hand, because it takes about 66% of the total mass. That’s why this muscle simply has to be worked out qualitatively, if you want big hands.

The best way to pump the triceps triceps muscles is using exercises designed to flex the extension, when using free weight. This contributes to arm muscles the addition of volume. The best development will be provided by multi-joint exercises. They will capture 3 heads of the triceps at the same time.

In general, any exercise on the triceps will somehow affect all three muscle beams, but with different exercises you can load any single head more accurately.

The most effective exercises for the triceps muscle are:

  • Push-up on the uneven bars (you can with weight).
  • Press the rod with the back grip.
  • Press the bar with a narrow grip.
  • French bench press.


Brachialis is the brachial muscle that is under our biceps and if you look at the pictures with the signatures, then it seems that this muscle serves as a lining for the biceps. It has a flat shape and serves only to bend the hand. It does not work during the turn of the brush because of its direct attachment to the bone.

The initial part is attached below the humerus, and ends at the elevation of the bony forearm.

Perhaps for many it will be a discovery that almost 70% of the total weight of the barbell or dumbbell that we lift in the gym – it takes this muscle, and not the bicep.

brachialisTraining it is extremely important, as the more brachialis, the stronger it expels the biceps. This is the situation with the calf muscles, when we train the soleus muscle. It is under the calf and the more it is – the more it expels the calf.

That’s just all these moments with hidden inside the muscles and show the arm muscles importance of knowledge of anatomy and understanding of the principle of muscle pumping.

Brachialysis best develops with the following exercises:

  • Rod lifts on the biceps using a reverse grip or in another way are called “spider flexions” (these exercises must be performed without jerks, so LOTS must be strictly unstable).
  • Hammer loops of dumbbells or else called “Hummer”

Some advantages of trained hands

  1. Statistics show that one of the first things that girls pay attention to in a man at a meeting or acquaintance is in their hands, and this is not surprising. Perhaps this is due to the fact that subconsciously a woman feels protected, when next to her a strong man with large muscular arms that will not give her offense. Although the hands are far from being the most important factor that girls pay attention to.
  2. Physically, you will be stronger, and in an emergency you can use the power of your hands. Also, this is some protective factor, since a guy with big “banks” is unlikely to want to press a phone in a nearby lane.
  3. For a woman, strong hands are also an advantage, as it will be easier for her to cope with daily physical activity. For example, to carry bags or hold children’s hands.

On this, I end this note with full confidence that you have received useful knowledge that will now increase your level of awareness of training. Study the anatomy and other muscle groups, which I will necessarily arm muscles consider in the future. That nothing is missing – sign up for a blog and if that’s unclear, always ask in the comments below. That’s all. Until next time, friends.