Arm

Muscles involved

• Triceps brachii (long head)
• Brachialis
• Anterior deltoid
• Middle deltoid
• Latissimus dorsi
• Pectoralis minor
• Levator scapulae
• Serratus anterior
• Rhomboid major
• Infraspinatus
• Posterior deltoid
• Pectoralis major (sternal head)
• Middle trapezius
• Flexor carpi radialis
• Extensor carpi radialis longus
• Flexor carpi ulnaris
• Extensor carpi radialis brevis
• Brachioradialis
• Supraspinatus
• Lower trapezius
• Pectoralis major (clavicular head)
• Extensor carpi ulnaris
• Biceps brachii (short head)
• Upper trapezius
• Teres minor
• Coracobrachialis
• Teres major
• Triceps brachii (medial head)
• Subscapularis
• Biceps brachii (long head)
• Pronator teres
• Anconeus
• Palmaris longus
• Abductor pollicis longus
• Flexor digitorum profondus
• Flexor digitorum superficialis
• Flexor pollicis longus
• Extensor pollicis longus
• Extensor indicis
• Extensor digitorum
• Extensor pollicis brevis
• Rhomboid minor
• Triceps brachii (lateral head)
• Pronator quadratus
• Supinator

Top exercises

1. Barbell bent-over row
2. Elbow circles
3. Incline plank
4. Incline pushup
5. Incline shoulder row