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The biceps are one of the most visually prominent muscles. Understanding bicep anatomy is important for effective training. The biceps brachii muscle has two heads that originate from the shoulder blade and connect to the forearm bones, allowing elbow flexion and arm supination. Three effective bicep exercises are the barbell curl, dumbbell preacher curl, and cable curl. These target the biceps and brachialis at different arm positions and lengths for well-rounded growth.

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15 views

Untitled Document

The biceps are one of the most visually prominent muscles. Understanding bicep anatomy is important for effective training. The biceps brachii muscle has two heads that originate from the shoulder blade and connect to the forearm bones, allowing elbow flexion and arm supination. Three effective bicep exercises are the barbell curl, dumbbell preacher curl, and cable curl. These target the biceps and brachialis at different arm positions and lengths for well-rounded growth.

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mtuhina922
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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BICEPS WORKOUT WITH ANATOMY

Biceps has been the icon of a body building regime for over decades and inevitably it's the
most visually conspicuous muscle in a human body. Someone endowed with a completely
developed biceps is really hard to be blind to, given how they are on display.
Notwithstanding, the fact that Biceps are visually alluring but in addition it also shaped for
manual labour and physical activities. Biceps are truly the asset to your arms.
Before learning how to train your biceps effectively, it is crucial to know the importance of
bicep muscle anatomy. The chief focus of this article is to teach how one must train their
muscle effectively, providing the best exercises to elevate muscle strength and mass.

Bicep muscle anatomy


In order to have a clear knowledge of bicep muscle we need to understand the anatomy of
the front of our upper arm, because that is actually referred to while talking about biceps
muscle. The front of our upper arm consists of two equally large muscles: the biceps brachii
and the brachialis.
● Biceps brachii is the most peripheral of the two and thus the most important. The
word Biceps means two heads (bi-two; ceps-head) ; those are the short head and the
long head, both originate from the shoulder blade. The short head arises from the
front of the shoulder blade while the long head arises from the top of the shoulder
blade and passes over the humerus ( upper arm bone) . Both the heads intersect
collectively into a sole muscle unit ,positioning on two places in the forearm, namely
the radius ( the thicker and shorter bone in the forearm) and the forearm fascia ( thick
connective tissue). The shoulder and the elbow are thus the two joints that are
crossed by the biceps. Biceps brachii is a powerful supinator i.e. strongest when your
forearms are supinated and weakest when the forearm is pronated. As both the short
head and long head originate from the shoulder blade, the length of the muscle is
determined by the arrangement of the upper arm. It is the short muscle length when
the arm is at the frontal side of your body whereas the arm is at long muscle length
when hanging by your side.
● Brachialis is a simple muscle which crosses only one joint and is situated beneath
brachii, closest to the bone and has the same mass. The chief function of brachialis
is to flex the elbow. It originates from the second half of the humerus and joins the
ulna (longer of the two bones in the forearm).
Subsequently, biceps brachii not only is an elbow flexor but also lifts the arm forward
contrary to brachialis which is a pure elbow flexor.

Bicep Exercises:
Here are a few exercises with benefits and training effects targeting your biceps and
brachialis.
1. Barbell curl is the most classic of all bicep workout regimes. Barbell curl is probably
the most crucial for good biceps training because firstly, the biceps and brachialis are
worked at long muscle length in a long range of motion. Secondly, it supinates the
forearm, placing bicep brachii in its strongest motion.
How to barbell curl?
■Grip a bar with supinated grip, keeping your hands at a shoulder-width length.
○carefully lift the bar with control, by flexing your elbows.
■keep your upper arm at your side or move it slightly forward during the curl but do not
traverse your upper arm backward.
■ set back the movement and lower the bar back at the starting point.
Primary muscles worked- biceps
Secondary muscles worked- forearm flexors.
In order to make the most of barbell curls, avoid motioning your elbow at the back but
focus mainly on compressing your biceps during the exercise.
Sets-3
Reps- as many as you can

2. Dumbbell preacher curl is an effective focusing on biceps and brachialis. It mainly


focuses on the arm flexors.

How to do dumbbell preacher curls?


■ use a preacher curl bench or a regular training bench.
■grab a dumbbell and rest your upper arm against the backrest of a regular training bench or
a preacher curl, standing behind the bench.
■lower the dumbbell as much as you can and then reverse the motion, returning to the
starting point.
Primary muscles worked- biceps
Secondary muscles worked- forearm flexors.

The force curve is shifted slightly because of the position of the bench and the upper arm,
accelerating the point of peak force moderately closer to your end range of motion. There is
a great opportunity to identify and correct any side to side strength differences since you're
performing the exercises with only one arm at a time.
Sets-3
Reps- as many as you can

3. Cable curl closely resembles barbell curl, that keeps constant tension in your biceps
throughout the exercise. This exercise is quite beneficial for muscle growth.
How to cable curls with a bar?
■grip a bar with supinated grip, fastening the bar in the lower position of a cable cross.
Hands should be placed shoulder-width apart.
■ take a step back and lift the bar with control flexing your elbows.
■ keep your upper arm still or move it slightly forward but avoid moving it backward during
the curl.
■ reverse the motion and lower the bar to the starting point.
Primary muscles worked- biceps
Secondary muscles worked- forearm flexors.
Sets-3
Reps- as many as you can

All these exercises target both biceps brachii and brachialis, at different muscles length and
position which means the majority of different muscle fibres are targeted.

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