Outer Backside

Outer Back Arms, Shoulders, Neck

Teres Major, Posterior Deltoid, Upper Trapezius

Self Exercises

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Assisted Exercises

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Pectoralis Minor, Coracobrachialis, Biceps Brachii, Brachialis, Pronator Teres, Flexor Carpi Radialis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Palmaris Longus, Flexor Pollicis Longus, Pronator Quadratus, Flexor Retinaculum, Palmar Interosseous, Lumbricals
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Major Muscle Groups
Teres major, posterior deltoid, upper trapezius, splenius capitis, sternocleidomastoid, triceps brachii, extensor digitorum communis, extensor pollicis longus, extensor indicis, dorsal interosseous
Associated Muscle Groups
Frontalis, orbicularis oculi
Outer Backside and Inner 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 outer back muscles of the upper body are a yang muscle group, traversing the posterior lateral aspect of the arms.

These muscles are balanced by the inner front muscles of the upper body, a yin muscle group that traverses the anterior medial aspect of the arms.

The lengthening capacity of the outer back muscle group is limited by the inner 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 outer back muscles of the upper body are a yang muscle group, traversing the posterior lateral aspect of the arms.

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

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

Target Muscle Group
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
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