![]() The brachialis’ function is to flex (bend) your elbow, and it is actually a more powerful elbow flexor than the biceps brachii. It originates from the second half of your humerus and inserts into the ulna. The brachialis has the same muscle volume as the biceps brachii but is located underneath it, closest to the bone.Thus, the biceps crosses two joints: the shoulder and the elbow. The two heads join together into a single muscle belly, which inserts on two places in your forearm: the radius and the forearm fascia. The short head originates from the front of your shoulder blade, while the long head passes over the humerus (your upper arm bone) head and originates from the top of your shoulder blade. As the name states, it has two heads (bi = two, ceps = head) originating from your shoulder blade. Biceps brachii is the most superficial of the two and has thus garnered the most attention.But if we are to be specific, there are actually two (equally large) muscles making up that bulk: the biceps brachii and the brachialis. When we refer to the biceps muscle in everyday speech, we are usually referring to the front of your upper arm. Your rear delts are worked in exercises like barbell rows and face pulls. It inserts on the outside of your upper arm, and it can thus both extend your shoulder (= bring your arm back, like in a row) and externally rotate it. Your rear delts originate from the spine of your shoulder blade, partially covering your infraspinatus and teres minor, two muscles of your rotator cuff. Both of these muscles run along the entire length of your spine, but they are at their thickest in your lumbar region. Your lower back contains many muscles, some of the largest being your erector spinae and multifidus. Their main function is to rotate and pull your shoulder blades down, and they are worked in exercises like the lat pulldown and pull-up. The lower fibers originate along your lower thoracic spine and insert on the lower part of your shoulder blades.Their main function is to rotate and retract (pull back and together) your shoulder blades, and they are worked in rowing exercises. The middle fibers originate along your cervical and upper thoracic spine and insert into your shoulder blades.Their main function is supporting and elevating your collarbones and shoulders, and they are worked in exercises like deadlifts and dumbbell shrugs. They insert on the outer third of your collarbone. The upper fibers originate from the base of your skull and along your cervical spine.The different parts of the trapezius have different origins, insertions, and functions: BodyParts3D, © The Database Center for Life Science. The upper, middle, and lower trapezius muscle fibers, in orange, red, and purple, respectively. The muscle runs up along your rib cage and inserts on the inside, almost to the front, of your humerus, your upper arm bone. ![]() Your lats, or latissimus dorsi, have a wide origin, spanning from your thoracic and lumbar spine, your lower ribs, the thick fascia of your lower back, and out to your iliac crest (the top of your hip bone). Let’s take a closer look at each of these muscle groups and how to train them. The primary muscles worked in a pull workout. These are the muscles used when you pull an object towards your body or, alternatively, pull yourself towards an object, like in a pull-up or inverted row. Your main pull muscles and the major muscle groups worked on a pull day are: Sometimes, a push, pull, and leg workout is strung together in the same workout routine, like in our push pull legs routine. In contrast, a push workout involves pushing exercises for your chest, shoulders, and triceps, and a leg workout involves exercises for your lower body. ![]() This typically means compound pulling exercises like bent-over rows, lat pulldowns, and deadlifts, but also isolation exercises for your pull muscles, like face pulls and bicep curls. ![]() ![]()
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