Muscle Breakdown: Anconeus
Table of Contents
What Is the Anconeus
The Anconeus is a small muscle that is shaped like a triangle that is located in the posterior upper arm. It is considered to be a superficial extensor of the elbow.
Anconeus Muscle & Cadaver
Anconeus Function
The primary function of the Anconeus is to assist in the extension of the forearm at the elbow. The Anconeus also helps to stabilize the elbow joint.
Anconeus Innervation
The Anconeus is innervated by Radial Nerve.
Anconeus Origin And Insertion
Anconeus Origin
The Anconeus originates from the Lateral Epicondyle of the Humerus.
Anconeus Insertion
The Anconeus inserts into the Lateral surface of the Olecranon.
Anconeus Action
The Anconeus is involved in many everyday movements such as lifting bags, brushing your teeth, eating, and playing sports such as tennis. The Anconeus also plays a role in preventing hyperextension of the elbow, which is important for any movement that involves the extension of the elbow.
Anconeus Epitrochlearis
The Anconeus Epitrochlearis is a separate muscle from the Anconeus. It is an accessory muscle located in the back of the medial elbow.
Anconeus Muscle Pain
You may experience pain in the Anconeus from the overuse of the muscle. The pain will be on the lateral side of the elbow. Anconeus muscle pain can contribute to tennis elbow due to the location of the muscle.
Symptoms of Anconeus muscle pain include decreased range of motion, tenderness, inflammations and pain in the area. Treatment for Anconeus muscle pain involves rest, ice, heat and compression of the muscle. Seeking help from a physical therapist if pain persists will also be beneficial to your recovery.
Triceps Brachii And Anconeus
The Triceps Brachii is far more important for elbow extension that the Anconeus. However, the Anconeus plays a supporting role for the elbow joint as it moves through extension, and assists the Triceps Brachii to extend the elbow.
Anconeus Exercises
Anconeus Sidekick
To perform the Anconeus Sidekick, kneel down on the floor beside a bench. Place the upper arm on top of and over the bench so that the forearm is hanging off the other side. Holding a dumbbell, extend the arm at the elbow so that the wrist is in line with the elbow and the shoulder. Slowly lower the dumbbell back down towards the floor. Repeat this movement for 3 sets of 10-15 reps and then switch arms.
Skull Crusher
Triceps Extension
A Triceps Extension will also help to strengthen the Anconeus. Hold the base of a dumbbell with your arms extended over the head. Lower the dumbbell behind the head by bending at the elbow to lower the forearm until it is parallel to the floor. Return the dumbbell to the starting position and repeat the movement for 3 sets of 10-15 reps.
