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Muscle and Motion

Learn all about the anatomy & biomechanics of movement. Try out our apps online courses.
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Muscle&Motion is one of the most complete resources on muscular and anatomical dynamics in the world. With thousands of hours of detailed 3D animated video of muscle functions and movement, our apps and resources help personal trainers, athletes, fitness coaches, anatomy students, physical and massage therapists, educators, and fitness enthusiasts enhance their knowledge of muscle movement. Today, Muscle&Motion offers a range of apps helping both professionals and enthusiasts in the sports, health, and fitness spheres in over 100 countries worldwide.

13/01/2026

📚 Shoulder External Rotation at 0° vs. 90°

A study by Kurokawa et al. (2014) revealed how muscle engagement changes with arm position during shoulder external rotation.

🔹 At 0° abduction: The infraspinatus does most of the work, powering the movement when your arm stays close to your body.

🔹 At 90° abduction: The teres minor takes over, showing peak activation when your arm is raised to the side. 💪
Understanding these differences helps you train smarter, enhance shoulder stability, and boost performance.

📲 Want to master shoulder training and understand every movement in 3D?
Download the Muscle and Motion Strength Training App and take your workouts to the next level!

PMID: 24613183

11/01/2026

😮‍💨 Tired of the same old classic lat pull-down?

Want to hit your lats from a totally different angle? 👀🔥

Turn sideways, pull with one arm, and suddenly the exercise feels completely different.
The single-arm lat pull-down gives you:

👉 A new way to attack the muscle from an angle you’ve never trained before
👉 A chance to spot imbalances you didn’t even know you had
👉 Using one arm lets you change your torso angle, creating a deeper stretch at the end of the range for even greater hypertrophy gains

It’s one of those variations you try once… and immediately wonder why you didn’t do it sooner. 😉

Want more exercises that instantly level up your training?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! (Sign up FREE)

10/01/2026

Think biceps are only in your arms? Think again! 💪🦵

When you hear “biceps,” you probably picture that classic arm flex, the ultimate symbol of strength.
But here’s the twist: there’s another biceps in your body, and it’s not even in your arms!

The word biceps comes from Latin:
👉 bi means “two”.
👉 ceps means “heads”.
That’s right, biceps literally means two heads.

In your arms, the biceps brachii flex your elbow and help you lift.
In your legs, the biceps femoris, part of your hamstrings, flexes your knee and drives your stride.

Two muscles, two locations, one brilliant design. ⚡
So next time someone says “biceps,” ask them, “Which one?” 😉

💡 Want to dive deeper into muscle anatomy and movement?
Check out the Muscle and Motion Strength Training App — link in bio!

08/01/2026

🚨 New on Muscle and Motion! 🚨

The Brachial Plexus explained like never before.
With crystal-clear explanations and stunning 3D animations, every nerve branch and pathway comes to life.

No more jumping between multiple sources - we’ve done the work for you.
From motor innervation to sensory innervation, explore every nerve with unmatched detail.

This video is part of the Theory section and is available across all our apps.
Main menu > Theory > Nerves Anatomy.

Muscle and Motion makes anatomy simple, accurate, and unforgettable, whether you're a student, teacher, or professional.

📲 Download the Muscle and Motion apps today and start learning smarter, faster, and deeper!

06/01/2026

🔥Rotate, Don’t Retract 🎯

When performing shoulder external rotation on the cable, many people allow the scapula to drift forward and backward, almost “lifting off” instead of staying stable.

When the scapula shifts too much, the scapular retraction muscles take over.
They switch from their intended role as static stabilizers into unwanted dynamic movers, reducing the load on the shoulder external rotation muscles.

This usually occurs when the weight is too heavy or when awareness is lost.
Try this cue 👉 Keep your scapula “glued” to your spine.

Stabilize it gently and rotate only the arm.
This helps you feel the rotator cuff working properly and improves overall shoulder control 💯

👉 Ready to take your knowledge to the next level?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

03/01/2026

Biomechanical Analysis: Lateral Raise vs. Incline Side-Lying Lateral Raise 🔍🏋️‍♂️

Are you looking to maximize your results from shoulder exercises? Not all lateral raises challenge your shoulders the same way! Your body position affects where and when the muscle experiences peak resistance.

🔥 Standard Lateral Raise
Peak resistance occurs at 90° of shoulder abduction (when your arm is parallel to the ground). This positioning makes the exercise great for developing shoulder strength, but there’s less tension when the deltoid is lengthened at the start of the movement.

🔥 Incline Side-Lying Lateral Raise
Lying on an incline bench places immediate tension on the deltoid from the start of the movement, unlike the standard variation. Peak resistance is reached much earlier, around 45° of shoulder abduction, making it highly effective.

💡 Which is better?
Each variation has its advantages! Focus on the one that challenges your weakest range of motion. Incorporating both can enhance shoulder development, improve strength and balance, and maximize hypertrophy across the muscle.

02/01/2026

🔥 Close vs. Wide Grip Push-Ups:🔥

Push-ups are a classic upper-body exercise, but your grip width can make all the difference in muscle activation:

👉 Wide Grip Push-Up: In this variation, the shoulder joint performs horizontal adduction, increasing the range of motion and shifting the emphasis to the pectoralis major. The wider hand placement reduces triceps involvement, allowing the chest to handle most of the load.

👉 Close Grip Push-Up: The shoulder joint primarily performs flexion with less horizontal movement. This position reduces the range of motion at the shoulder joint and emphasizes elbow flexion and extension, engaging the triceps and anterior deltoid to power the movement.

Both variations are effective, but choosing the right one depends on your training goals!

30/12/2025

🎯 Roman Chair Extensions: What’s Your Focus?
Are you targeting your spinal erectors or focusing on glute activation? 🍑 If glutes are your goal, check out these tips:

1️⃣ Position your pelvic bones slightly above the pad to allow pelvic rotation.
2️⃣ Rotate your feet outward to maximize gluteus maximus engagement.
3️⃣ Round your back on the ascent to concentrate the movement on your hips and glutes.

29/12/2025

High Bar vs. Low Bar Squat: Which One Should You Choose? 🏋️‍♂️
🔹 High bar squat
📍 Bar placement: On the traps
🎯 Focus: Quad activation, upright posture
✅ Ideal for Beginners, Olympic lifters, and athletes

🤔 Why choose it?
It is easier to learn and great for building knee strength and foundational technique.

🔹 Low bar squat
📍 Bar placement: On the rear delts
🎯 Focus: Glutes, hamstrings, and hip dominance
✅ Ideal for Powerlifters and those aiming to lift heavier weights

🤔 Why choose it?
Allows for heavier loads, leveraging hip mechanics

💡 Which is better?
It depends on your goals! 🏆
Want to build overall strength and perfect your technique? Go to the high bar. Are you looking to compete or lift maximal weight? Try the low bar.

27/12/2025

💪Stop Swinging Your Biceps Curls ?!

What happens when you swing the weight? 🤔
Your hips and back extensors start generating momentum, and the tension shifts away from the biceps. This means less effective reps and less stimulus for growth.

If you're swinging on the first reps ⚠️
The weight is simply too heavy.
Lower the load, keep your torso steady, and curl the weight with full control, allowing the biceps to take charge.

When can momentum be okay? 💡
Momentum may be helpful at the end of the set, when your biceps are already fatigued, and you just need a little boost to complete one last rep.

This helps you reach a more profound fatigue level while still controlling the eccentric phase, where much of the strength and hypertrophy stimulus occurs.

🎯 The key is intention: if you choose to use momentum, use just enough to keep the rep moving, without letting your lower back take over.

Want to visualize this in 3D and train smarter?
Check out the Muscle and Motion STRENGTH TRAINING APP link in bio!

25/12/2025

The Hack Squat and Why We Love It!🔥

The hack squat allows you to heavily load your legs while keeping your body stable and supported. Unlike the barbell squat, it doesn’t require advanced technique or balance, making it perfect for lifters who want to train hard and stay safe.

With your back fully supported and feet firmly planted, you can focus entirely on pushing through your quads and glutes and building serious lower-body strength.

🌟 Ready for smarter glute training?
Discover 3D anatomy, expert cues, and hundreds of exercise breakdowns in the Muscle and Motion Strength Training App.

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