Pinpoint
Pain Guide/Upper Arm

Upper Arm

Outer Upper Arm

Pain on the outer upper arm commonly involves the lateral head of the deltoid or can be referred from the supraspinatus or cervical nerve roots. The C5 dermatome covers the outer upper arm, making it a common site for referred pain from the neck.

Medical Disclaimer

This information is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare provider for proper diagnosis and treatment of any pain or medical condition.

Common Causes

1

Deltoid strain from lateral raises or overhead work

2

Supraspinatus tendinopathy referring to the outer arm

3

C5 radiculopathy from cervical disc issues

4

Shoulder bursitis radiating to the upper arm

5

Axillary nerve irritation after shoulder injury

Muscles in This Area

4

Shoulder

deltoid

The deltoid is the rounded shoulder cap muscle with anterior, middle, and posterior fibers covering the shoulder joint. It abducts, flexes, and extends the arm for raises and presses. Builds the V-taper and protects the rotator cuff.

Deltoid strainSubacromial impingementRotator cuff tendinopathy

Shoulder

supraspinatus

The supraspinatus tops the rotator cuff on scapula's fossa, initiating shoulder abduction. Vital for overhead presses and impingement prevention in weight training.

Supraspinatus tendinopathyRotator cuff tearSubacromial impingement

Upper Arm

triceps brachii

The triceps brachii is the horseshoe-shaped muscle on the back of your upper arm with three heads. It extends the elbow for pushing movements like bench presses and dips. Crucial for arm strength, lockouts in lifts, and overall upper body power.

Triceps tendinopathyDistal triceps ruptureCubital tunnel syndrome

Upper Arm

biceps brachii

The biceps brachii is the iconic front-of-arm muscle with two heads, located on the front of the upper arm from shoulder to elbow. It flexes the elbow and supinates the forearm, powering curls and underhand pulls. Essential for arm strength and aesthetics in any fitness routine.

Biceps tendinopathyDistal biceps ruptureProximal biceps tendonitis

Stretches That May Help

Cross-body delt stretch
Overhead triceps stretch (anterior)
Rear delt doorway stretch
Full can stretch
Cross-body adduction
Overhead triceps stretch
Across body triceps pull
Wall triceps stretch
Wall biceps stretch
Prayer stretch behind back
Arm across chest pull

Recommended Exercises

12
Ab Roller position 1
Ab Roller position 2

Ab Roller

intermediate·other
Advanced Kettlebell Windmill position 1
Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells
Alternate Hammer Curl position 1
Alternate Hammer Curl position 2

Alternate Hammer Curl

beginner·dumbbell
Alternate Incline Dumbbell Curl position 1
Alternate Incline Dumbbell Curl position 2

Alternate Incline Dumbbell Curl

beginner·dumbbell
Alternating Cable Shoulder Press position 1
Alternating Cable Shoulder Press position 2

Alternating Cable Shoulder Press

beginner·cable
Alternating Deltoid Raise position 1
Alternating Deltoid Raise position 2

Alternating Deltoid Raise

beginner·dumbbell
Alternating Floor Press position 1
Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells
Alternating Hang Clean position 1
Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells
Alternating Kettlebell Press position 1
Alternating Kettlebell Press position 2

Alternating Kettlebell Press

intermediate·kettlebells
Alternating Kettlebell Row position 1
Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells
Alternating Renegade Row position 1
Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells
Anti-Gravity Press position 1
Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

When to See a Doctor

Seek medical attention if outer upper arm pain is accompanied by arm weakness, numbness on the outside of the arm, neck pain radiating to the arm, or shoulder instability.

Self-Care Tips

1

Rest from overhead and lateral arm movements

2

Apply ice to the outer deltoid area after aggravating activities

3

Strengthen the rotator cuff to improve shoulder mechanics

4

Stretch the deltoid with cross-body arm stretches

Related Upper Arm Pain

Front of Upper Arm
Biceps tendinitis from repetitive overhead or curling motions
Back of Upper Arm
Triceps strain from heavy pressing or dips

Upper Arm Muscles

Explore all upper arm muscles in 3D

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Activities & Sports

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Pinpoint·Interactive 3D Anatomy & Exercise Guide