🦴Anatomy of Elbow Bends

Elbow bends are a great exercise and work deep and superficial muscles in the body. Some muscles, like pecs, biceps, triceps are easy to feel and automatically strengthen and tone as you do elbow bends. Other muscles are less intuitive to activate, like your legs and glutes and low abs. Another muscle that really reshapes your shoulder girdle and is sometimes difficult to locate and work is serratus anterior.

  • Deep Core Muscles: Pelvic Floor, Transversus Abdomins
  • Inner thighs
  • Glutes
  • Calves will feel a stretch
  • Muscles on the front of the shin
  • Serratus Anterior (our featured muscle, learn more below)
  • Triceps (back of the arms)
  • Biceps
  • Forearm muscles
  • Pecs (chest)
  • Upper back muscles
  • Stabilizing muscles of the neck

Does it seem like we listed every muscle in the body? just about! Elbow bends is a whole body exercise! Images of Serratus below.


Serratus Anterior

  • The serratus anterior muscle is a fan-shaped muscle at the lateral wall of the thorax. Its main part lies deep under the scapula and the pectoral muscles. It is easy to palpate between the pectoralis major and latissimus dorsi muscles.

It originates on the top surface of the eight or nine upper ribs. [1]

  • Insertion

    It inserts exactly at the front border of the scapula, or shoulder blade.[1] The muscle is divided into three parts :

    • Upper / Superior : 1st to 2nd rib → superior angle of scapula.
    • Middle / Intermedius : 2nd to 3rd rib → medial border of scapula.
    • Lower / Inferior : 4th to 9th rib → medial border and inferior angle of scapula.
  • The function of the serratus anterior muscle is to allow the forward rotation of the arm and to pull the scapula forward and around the rib cage. The scapula is able to move laterally due to the serratus anterior muscle, which is vital for the elevation of the arm. The serratus anterior muscle also allows the upward rotation of the arm, which allows a person to lift items over their head.[1] When the shoulder blade is in fixed position , e.g : breathing after a sprint , the serratus anterior lifts the ribcage and thus supports breathing.[2]