What Muscles Are Involved in Raising Your Arm?
Deltoids
The deltoid is the large muscle covering the outside of the shoulder. It has three sections:
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Anterior deltoid — front
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Middle deltoid — side
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Posterior deltoid — rear
Together, these portions of the deltoid help move and stabilize the arm in different directions.
Supraspinatis
The supraspinatus is one of the four rotator cuff muscles. It helps with arm elevation and works together with the deltoid as you raise your arm.
Trapezius
The trapezius is a large muscle extending across the neck and upper back.
When you raise your arm overhead, your shoulder blade needs to move as well. The trapezius plays an important role in controlling that movement.
Pectoralis Major and Minor
The pectoralis major and pectoralis minor are located across the chest and contribute to movement and positioning of the shoulder.
Tension in the chest can influence how the shoulder and arm move, making these muscles worth considering when overhead movement feels restricted.
Other Muscles Worth Considering
The muscles above are some of the main muscles involved in the movement, but they aren't the only ones worth looking at.
Depending on where you feel tension, restriction, or discomfort, other muscles may also be contributing to the overall pattern.
Scalenes
The scalenes are located along the side of the neck and connect the cervical spine with the upper ribs.
Because they connect the neck and upper chest region, they can be involved in patterns of neck and shoulder tension.
Subscapularis
The subscapularis is one of the four rotator cuff muscles. It sits on the front surface of the shoulder blade.
It plays an important role in shoulder movement and stability.
Infraspinatus
The infraspinatus is another rotator cuff muscle, located on the back of the shoulder blade.
It helps control movement of the upper arm and works with the other rotator cuff muscles to stabilize the shoulder.
Rhomboids
The rhomboids are located between the shoulder blades.
They help control the position and movement of the shoulder blade, which is an important part of raising your arm overhead.
Watch: Why Is It Difficult to Raise Your Arms?
In this video, I explain the muscles involved when raising your arms and show you the areas you may want to pay attention to.
Rather than assuming one muscle is responsible for your symptoms, use this information to learn more about the muscles involved in the movement and notice what you feel.
Don't Just Focus on Where You Feel the Pain
The area that hurts isn't always the only area worth exploring.
Your shoulder, upper back, chest, and neck muscles work together to create and control movement.
If raising your arm is uncomfortable, consider looking at the surrounding muscles rather than focusing exclusively on the painful spot.
How to Begin With Self-Massage
Start gently.
Use controlled pressure and begin around 2–3 out of 10 rather than trying to apply as much pressure as possible.
As you explore the muscles, pay attention to:
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Areas that feel tighter than the other side
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Sensitive or tender areas
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Muscles that feel restricted
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Changes in how the movement feels afterward
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The goal isn't to prove that one muscle is causing your pain.
The goal is to learn more about your body, understand the muscles involved, and notice how your body responds when you work with them.
Continue Learning
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Why Is It Difficult or Painful to Raise Your Arm Overhead?
If raising your arm overhead is painful, difficult, or feels restricted, the muscles around your shoulder, upper back, chest, and neck may be worth looking at.
Raising your arm is not performed by one muscle alone. Several muscles work together to move the arm and control the shoulder blade.
Understanding which muscles are involved can give you a better idea of what to check and where to begin with self-massage.