Inner Backside

Inner Back Arms, Chest

Pectoralis Major, Anterior Deltoid, Subclavius

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Upper Trapezius, Levator Scapula, Posterior Deltoid, Supinator, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Abductor Pollicis Longus, Extensor Pollicis Longus, Extensor Pollicis Brevis, Extensor Indicis, Extensor Retinaculum, Adductor Pollicis, Dorsal Interosseous
Levator Labii Superioris
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Major Muscle Groups
Pectoralis major, anterior deltoid, subclavius, biceps brachii, brachialis, brachioradialis, flexor carpi radialis, flexor pollicis longus, flexor pollicis brevis, pronator quadratus, palmar interossei, opponens pollicis
Inner Backside and Outer Frontside Major Muscle Groups

Visualizing Your Muscle Groups

It can be difficult to learn all of the many muscles in the body. An easier way to understand your body is to think of it as having eight zones in the lower body and eight in the upper body corresponding to a total of sixteen major muscle groups (MMG). Each zone encompasses a certain area of your thighs/legs and arms and can be thought of as a tube that courses through your body. There are tubes on the front, back, inside, outside, and the four angles in between.

Balancing Muscle Groups

The inner back muscles of the upper body are a yin muscle group, traversing the posterior medial aspect of the arms.

These muscles are balanced by the outer front muscles of the upper body, a yang muscle group that traverses the anterior lateral aspect of the arms.

The lengthening capacity of the inner back muscle group is limited by the outer front muscle group's ability to shorten. Stretching the balancing muscle group increases its ability to both lengthen and shorten.

The target muscle group will develop more successfully after the balancing muscle group has been stretched and strengthened. If you still are not making optimal flexibility gains in the target muscle group, you will need to develop the counter-balancing muscle groups.

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Target and Balancing Muscle Groups
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Counter-Balancing Muscle Groups

Counter-balancing muscle groups are located perpendicular to each other and may also be referred to as opposing muscle groups. Optimal flexibility and strength in the counter-balancing muscle group ensures stability in the rotational vector of the target muscle group. If your target muscle group does not increase in flexibility after developing its balancing muscle group, then you'll need to develop the counter-balancing muscle groups.

The inner back muscles of the upper body are a yin muscle group, traversing the posterior medial aspect of the arms.

The inner back muscles of the upper body are superficially counter-balanced by the outer back muscles of the upper body, a yang muscle group that traverses the posterior lateral aspect of the arms.

The inner back muscles of the upper body are deeply counter-balanced by the outer back muscles of the lower body, a yang muscle group that traverses the posterior lateral aspect of the thighs and legs.

Develop the flexibility and strength of the superficial counter-balancing muscle group to troubleshoot the target muscle group. To troubleshoot further, develop the deep counter-balancing muscle group.

Target and Superficial Counter-Balancing Muscle Group
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Deep Counter-Balancing Muscle Group
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Completing Muscle Groups

Completing muscle groups are the 'top' for lower body muscle groups and the 'bottom' for upper body muscle groups.

The inner back muscles traverse the posterior medial aspect of the arms and its completing muscles traverse the posterior medial aspect of the thighs and legs.

Target Muscle Group
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
More major muscle groups...
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