Muscle Breakdown: Biceps Brachii
Table Of Content
What Is the Biceps Brachii Muscle
The Biceps Brachii is a key muscle in the anterior upper arm. The muscle features two heads, which have contributed to its name, the Biceps Brachii. In this article, we will examine the Biceps Brachii in-depth, including reviewing its function, anatomy and ways that we can strengthen and stretch the Biceps Brachii.
Biceps Brachii Function
The main function of the Biceps Brachii is flexion of the elbow and supination of the forearm.
Biceps Brachii Origin And Insertion
Biceps Brachii Origin
Both heads of the Biceps Brachii originate from the Scapula. Specifically, the Long Head of the Biceps Brachii originates from the Apex of the Coracoid Process and the Short Head of the Biceps Brachii originates from the Supraglenoid Tubercle.
Biceps Brachii Insertion
Both heads of the Biceps Brachii come together to insert into the Radial Tuberosity and the Bicipital Aponeurosis.
Biceps Brachii Innervation
The Biceps Brachii is innervated by the Musculocutaneous Nerve.
Biceps Brachii Action
The Biceps Brachii is useful in many movements that we perform every day. A heathy Biceps Brachii is essential to a high quality of life, so it is important to take care of the Biceps Brachii by strengthening and stretching them. Some examples of actions that the Biceps Brachii allow us to perform include,
Pushing and pulling movements
Movements involving lifting
Many sports such as hockey, tennis and badminton
Many occupations such as painting, carpentry and postal service
Biceps Brachii Long Head
The Long Head of the Biceps Brachii comes together with the Short Head around the middle of the muscle to form one insertion point. The Long Head of the Biceps Brachii is larger than the Short Head and works together with the Short Head of the Biceps Brachii to flex the elbow and supinate the forearm.
Biceps Brachii Short Head
In addition to flexion of the elbow and supination of the forearm, the Short Head of the Biceps Brachii also plays a small role in stabilizing the shoulder joint and as an adductor of the Humerus.
Biceps Brachii Tendon
The tendon of the Biceps Brachii attaches the muscle to the bone. The Biceps Brachii has a proximal and distal tendon located at the origin and insertion points of the muscle. The tendons of our muscles are susceptible to tendinosis, a condition where the tendon becomes inflamed and movement is painful. The Biceps Brachii is not exempt from this condition, and the tendon can easily succumb to tendinosis.
Biceps Brachii tendinosis is often caused by repetitive movement, which leads to an overuse injury. Swimmers, golfers and tennis players are usually more at risk for Biceps Brachii tendinosis as they repetitively use the Biceps Brachii. Treatment for Biceps Brachii tendinosis includes rest, ice, heat and gentle stretching. Physiotherapy or corticosteroid injections can also be helpful in the recovery process.
Additionally, the Biceps Brachii tendon can be torn. A tear to the Biceps Brachii can be from untreated Biceps Brachii tendinosis, or sudden trauma. Symptoms of a Biceps Brachii tear can include pain, swelling, bruising, and trouble supinating the arm. Treatment for a Biceps Brachii tear can include surgery to repair the tendon.
Biceps Brachii Pain
Pain in the Biceps Brachii can be the result of Biceps Brachii tendinosis or a tear to the Biceps Brachii tendon. In general, pain in the Biceps Brachii is a good indication to take a break for activity and let the muscle rest! Listening to the body, along with proper stretching and strengthening exercises can be a great way to avoid injury and pain to the Biceps Brachii.
Biceps Brachii Exercises
Biceps Curl
The Biceps Curl is an exercise dedicated to increasing strength in the Biceps Brachii- it says it right in the name! This is a simple exercise to perform. Select your desired dumbbells and hold one in each hand with your arms relaxed at your side. Use the Biceps Brachii to bring the dumbbells towards the shoulder. As you perform the movement, keep the elbows tight your sides. Slowly return the dumbbells to the starting position. Try repeating the movement for 3 sets of 12 reps.
Hammer Curl
The Hammer Curl is a variation of the Biceps curl that also targets the Biceps Brachii, but places less stress on the wrists. To learn how to perform the Hammer Curl, click here to read our exercise tutorial and strengthen the Biceps Brachii!
Chin Up
Chin Ups are an effective bodyweight exercise to increase the size and strength of the Biceps Brachii, as well as additional muscles. To learn how to perform the Chin Up, click here.
EZ Bar Curl
The EZ Bar Curl is another variation that will target the Biceps Brachii and allow you to curl more weight than you normally could using a dumbbell. You will need an EZ bar to perform this variation, and then follow the steps to perform a regular Biceps Curl.
Bent Over Row
The Bent Over Row will engage the Biceps Brachii as you are performing a pulling movement. This exercise is also great for strengthening the back and shoulders, which makes the Bent Over Row a great addition to any exercise routine. To learn how to perform the Bent Over Row, click here.
Biceps Brachii Stretches
Try these stretches to engage and warm-up the Biceps Brachii!
Standing Stretch
Stand upright with your hands by your side and looking straight ahead. Interlock your fingers behind your back and rotate your palms so that they are facing the floor. Push your hands up as high as you can, while maintaining straight arms. Hold this position for 30 seconds.
Seated Stretch
Have a seat on the floor with your knees bent and feet flat. Place both hands behind you and out to the side of the body, your fingers should be pointed away from you. Without moving the hands or feet, move the buttocks forwards to come close to your heels. Maintain this position for 30 seconds.
Wall Stretch
Stand beside a wall and place the palm of the arm closest to the wall flat on it. Slowly turn forwards away from the wall to feel a stretch in the Biceps Brachii and the shoulder. Maintain this position for 30 seconds and then switch arms.
