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This week we are so fortunate to, once again, have Whitney Mitchhart as the author for today's #MovementMonday blog!


Focusing on Deltoid and Biceps

Written by Whitney Mitchhart

The movement of the body is something seemingly simple but incredibly complex. Just moving a finger requires cooperation from joints, muscle fibers, tendons, etc. We donโ€™t usually think about what goes into the movements of our body despite how interesting it truly is. This being said, letโ€™s talk about the movement of two muscles, the deltoids, and the bicep.

The deltoid is the muscle that sits just under the clavicle on the most lateral part of the upper arm. It is actually made up of three different parts that each aid in different movements including the anterior, middle, and posterior deltoid.

The anterior deltoid is primarily used when the arm is flexed at the shoulder and when there is internal rotation of the arm at the shoulder. The middle deltoid is activated when the scapula is retracted. Lastly, the posterior deltoid is used when there is an extension of the arm at the shoulder and assists with external rotation of the shoulder. This muscle gives us the ability to lift and rotate our arms to a degree. It's a muscle that is absolutely key in many sports including boxing and rock climbing. In these sports and others, it is absolutely key to keep the muscle strong and healthy.

To keep this muscle strong, there are a few exercises that are helpful!

Upright row to hip fly is an exercise that involves starting with dumbbells and palms facing towards the body then lifting the dumbbells up by bending the arms out and bringing the dumbbells all the way up to the chest.

Another exercise is the reverse fly. This one starts by using dumbbells and bending over at the hips. Starting with dumbbells down and palms facing towards each other, bring the arms out laterally(to the side) until they are even with the shoulders. End by bringing the arms back to the starting position.

This last exercise targets the anterior deltoid, anterior deltoid raise. This starts with dumbbells at the side with palms facing in towards the body. Lift the dumbbells straight forward until the arms are at about the same height as the shoulders.

Speaking of anterior deltoids, this muscle is directly aided by another muscle, the biceps. The bicep is the muscle that sits on the anterior side of the upper arm. It is known by most as one muscle but it is made up of two parts, the long head, and the short head. They are labeled not because of their actual length, but by which looks longer to the eye when looking at it. So the short head is actually the longest part while the long head is the shorter part. This muscle is primarily used to flex the forearm but can be used to flex the arm at the shoulder and supinate the forearm.

Everyone knows that to strengthen the biceps, the bicep curl can be used but there are also many other creative workouts such as reverse curl straight bar. This is similar to the bicep curl but activates the brachialis as well allowing your bicep to reach its true peak. The exercise starts with the arms holding dumbbells shoulder-width apart at the waist and then bending at the elbow until the dumbbells reach chest height and the palms are facing outwards.

The bicep and the deltoid are both key muscles in so many activities, daily and athletic wise.

We need both to hug our dogs and loved ones, to throw a football around with friends on the beach, rock climb, or hit a ball back in tennis.

These muscles are something that we tend to under-appreciate just because of how often we use them. However, they truly are key in so many movements, and understanding how much they do allows us to really appreciate all they are capable of.


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Don't forget to share your workout/movement post on Instagram using the #MovementMonday and stay tuned for our other upcoming blog posts!

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