Pictured above are both heads of the Biceps Brachii and the Brachialis muscle underneath.
Though summer is still a few months away, now is the time to start getting ready. Continuing to break down muscle groups, this newsletter is going to focus on the arms. For women, this can sometimes be a difficult area as we tend to store more subcutaneous fat in the arms (along with hips, thighs and calves…). This is what causes the wing/flap or hang at the back of the arm. Men on the other hand, tend to fight more visceral or belly fat.
In the front of the arm is the biceps brachii muscle (commonly referred to as just the biceps). It is the most superficial muscle and the one often targeted in training for aesthetic purposes. As the “bi” in the name implies, there are two starting points or origins: a long head and a short head both beginning at the shoulder and then coming together for a common endpoint in the forearm. The biceps flexes or bends both the arm and the shoulder joint and also supinates (palm up position) the forearm.
Though the biceps gets lots of attention, it actually isn’t the strongest flexor of the arm. That title belongs to a muscle you probably have not heard of – the brachialis. It is deeper than the biceps and starts on the arm bone or humerus rather than at the shoulder like the biceps. The endpoint or insertion of the brachialis is also the forearm. Specifically, it attaches to the ulna bone in the forearm so the brachialis is not involved in either pronation or supination (palm down or up position) of the forearm.
At the back of the arm is the triceps brachii. Again, as the “tri” in the name implies, there are three heads or staring points – a long, a medial/inside and a lateral/outside. The long head of the triceps starts on the shoulder and extends or brings the arm back. The medial and lateral part of the triceps muscle start on the arm bone. These three come together to have a common insertion on the ulna. Only the long head of the triceps acts as an arm/shoulder joint extensor while all three heads act as an elbow joint extensor/straightener.
The biceps and brachialis are antagonists to the triceps. A Pilates routine will help not only tone the arms but also the shoulders and most importantly the core which supports the extremities. Before it gets hot outside, begin training now so when summer comes you’ll be ready for a sleeveless summer.