The Biceps are the muscles on the front of the upper arm, and below is just a brief overview of the anatomy of this arm muscle.
"Bi" + "cep" literally, means "2 heads", and there are 2 parts to this one muscle-- a long head and a short head. Each muscle starts at a different point on the scapula (shoulder blade), but both muscles attach to the same place on the forearm and elbow.
Since both parts of the muscle attach to the same spot they both do the same motions.
The short head originates (starts) on the coracoid process of the scapula (shoulder blade), and the long head originates on the supraglenoid tubercle of the scapula.
Both heads insert (finish) at the radial tuberosity and the fascia of the forearm via the bicipital aponerosis.
Primarily, it works on the elbow and forearm and it will bend (flex) the elbow and supinate the forearm (turn the palms face up).
At the shoulder, it will work to flex the shoulder (bringing the shoulder forward) and may assist with shoulder abduction (bringing the shoulder out to the side).
Nerve Supply: Both parts of the muscle are innervated by the musculocutaneous nerve.
Obviously, any exercise that focuses on bending the elbow will work both heads of this muscle.
Examples, are barbell curls, dumbbell curls, cable curls. But, in addition to single joint exercises that only focus on the elbow the bicep will also work during pulling exercises that involve the back muscles, like pull ups or the seated row machine.
Choose a variety of exercises, and mix up your workout to keep it fun and challenging.
Yours in health,
Dr. Charles PT/PT
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