Exercises to Strengthen the Muscles of the Arm

muscles of the arm

The muscles of the arm help us to lift weights. Some of these muscles are the Extensor carpi ulnaris, the Palmaris longus, and the Biceps brachii. Others, like the Brachialis, help to stabilize the elbow joint. Regardless of which muscle group you focus on, there are several common exercises you can do to strengthen the arm. Read on to learn more about each.

Extensor carpi ulnaris

The Extensor carpi ulnosus (ECU) is a primary muscle of the arm. It helps in accelerating the arm and is often affected by tendonitis. One way to strengthen this muscle is to use a resistance band, resting one end on the thigh while the other rests under the foot. In this way, you will be able to perform a variety of exercises to strengthen this muscle.

Palmaris longus

The Palmaris longus muscles of the arm are a group of four tendons that attach the forearm bones to the fingers. These tendons form an arc along the midline of the anterior wrist. Palmaris longus tendon insertion is visible in the pisiform bone and palmar aponeurosis. Coefficient lengths are 1.4 to 0.36. There are two types of palmaris longus muscles: Type I and Type II.

Biceps brachii

The biceps brachii muscle is a common and well-studied muscle in the anterior compartment of the arm. This muscle has two heads, one long and the other short, which unite at the bicipital aponeurosis. The presence of three or four heads is uncommon, but not unknown. The present study aimed to document the incidence of a supernumerary head in adult South Indian cadavers. Twenty formalin-fixed cadavers from Kasturba Medical College were studied. The authors characterized the morphology of the supernumerary head.


To increase the size of the biceps, it is necessary to stretch the brachialis muscles of the arm. This muscle arises from the distal end of the arm bone and lies below the biceps brachii muscle. An exercise that stretches the brachialis muscle involves pushing your hips forward and spreading your weight evenly throughout your arm. A doorway stretch is an excellent way to do this.

Pronator quadratus

The anterior interosseous nerve supplies arterial blood to the pronator quadratus muscles. This nerve travels through the anterior interosseous artery and deep into the pronator quadratus muscle. The fibers of this nerve then travel to the tendons of the fingers and articulations. Pronation of the forearm is the characteristic of a pronator quadratus muscle.

Pronator teres

The pronator teres muscles of the hand are essential to the functioning of the forearm. They are innervated by the median nerve, which passes between the heads of the pronator teres muscles. Anatomical variations in the cubital region may also lead to the entrapment of the median nerve. Depending on the type of injury, PT may cause pain in the hand or arm, referred pain, or neurological symptoms.

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