The forgotten forearms (Posterior compartment)

The forgotten forearms (Posterior compartment) Last but not least, the muscles located at the posterior compartment of the forearms. Superficial posterior compartment The extensor digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It …

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The forgotten forearms (Anterior compartment)

The forgotten forearms (Anterior compartment) The lower “arm” is called the forearm. The forearm contains many muscles, including the flexors and extensors of the digits, a flexor of the elbow (brachioradialis), and pronators and supinators that turn the hand to face down or upwards, respectively. In cross-section, the forearm can be divided into two fascial compartments. …

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Bigger arms!

Arms Everyone wants bigger arms, but there’s no such thing as a magical workout you can do to get them. Let´s see the most important muscles: The Coracobrachialis is a long, slender muscle of the shoulder joint. The contraction of the coracobrachialis leads to two movements at the shoulder joint. On one hand, it bends …

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Shoulder When we talk about the shoulder we usually mean the deltoid. There are more important muscles around your shoulder joint than deltoid, like the rotator cuff muscles, and you should take care of them to avoid injuries. The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three …

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“Lats” & friends

Lats and friends We usually forget that lats belong to another muscle group, the superficial back muscles. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula, and humerus. All these muscles are therefore associated with movements of the upper limb. The muscles in this group are the latissimus …

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds