Erector Spinae: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe erector spinae is a group of muscles and tendons that run vertically along both sides of the spine, from the lower back (sacrum and iliac crest) up to the base of the skull. It consists of three major columns: These muscles are responsible for spinal extension, lateral flexion, and rotation, […]

Rhomboid Major and Minor: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe rhomboid major and rhomboid minor are two muscles located in the upper back beneath the trapezius. The rhomboid minor originates from the spinous processes of C7 to T1, while the rhomboid major originates from T2 to T5. Both insert on the medial border of the scapula. Their main function is […]

Latissimus Dorsi: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe latissimus dorsi is the broad, flat muscle that covers much of the middle and lower back. It originates from the lower thoracic and lumbar vertebrae, the sacrum, the iliac crest of the pelvis, and the lower ribs, and it inserts onto the intertubercular groove of the humerus (upper arm bone). […]

Multifidus: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe multifidus is a series of small, deep muscles located along the vertebral column. It spans from the sacrum at the base of the spine up to the cervical vertebrae, attaching to the spinous processes of each vertebra. These muscles lie underneath the larger spinal erectors and are primarily responsible for […]

Trapezius (Lower Fibers): Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe lower fibers of the trapezius are part of the larger trapezius muscle, which spans the upper back and neck. These lower fibers originate from the spinous processes of thoracic vertebrae T5 through T12 and insert onto the medial end of the spine of the scapula. Their primary actions are to […]

Brachioradialis: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe brachioradialis is a prominent muscle located in the forearm. It originates from the lateral supracondylar ridge of the humerus and inserts onto the styloid process of the radius. It runs along the top side of the forearm and is most active when the forearm is in a mid-prone (neutral) position, […]

Subscapularis: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe subscapularis is one of the four rotator cuff muscles. It sits on the anterior (front) surface of the scapula, occupying the subscapular fossa, and inserts on the lesser tubercle of the humerus. The subscapularis is the largest of the rotator cuff muscles and is primarily responsible for internal (medial) rotation […]

Infraspinatus: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe infraspinatus is one of the four rotator cuff muscles. It is located on the back of the scapula, specifically in the infraspinous fossa (the broad surface below the spine of the scapula). It attaches to the greater tubercle of the humerus. The primary role of the infraspinatus is external (lateral) […]

Supraspinatus: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe supraspinatus is one of the four muscles that make up the rotator cuff. It is located in the supraspinous fossa of the scapula (the small hollow above the spine of the shoulder blade) and passes under the acromion to insert on the greater tubercle of the humerus. Its main role […]

Triceps Brachii: Different Ways to Engage, Where the Muscle Is Located, How Long to Hold Flex for Muscle Growth, Different Levels of Skill, and How It Supports Other Muscles

Where the Muscle Is LocatedThe triceps brachii is the large muscle located on the back of the upper arm. It has three heads: All three heads converge into a single tendon that inserts into the olecranon process of the ulna. The primary function of the triceps brachii is elbow extension, straightening the arm away from […]