Biceps

Every time you are told to make a muscle, you are probably being asked to flex your biceps. Biceps are probably the most noticeable muscles in the body having been made famous by nearly all legendary body builders. It is nearly impossible to see a champion body builder with poor biceps structure. Even new athletes spend a lot of time developing their biceps.

Anatomy of the Biceps

The biceps run down the anterior or front side of the humerus and make up approximately one third of the muscle mass of the upper arm. They are attached to the forearm bone and originate at the scapula in two places; the long head and the short head.

The long head originates on the supraglenoid tuberosity of the scapulae. The short head originates on the coracoid process of the scapulae. Both heads insert on the radial tuberosity and bicipital aponeurosis.

Functions of the Biceps

The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). Every time we lift something with our forearm or simply pull it towards our body, we are using the strength of our biceps.

The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.

Exercises that Help the Biceps

There are many exercises that can assist in the proper development of the bicep muscles. These include and are not limited to

• incline dumbbell curls,
• preacher curls,
• behind the head pull-ups,
• standing barbell curls,
• alternating dumbbell curls, and
• cable curls

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