Deeper View on Biceps Muscles , Biceps Brachii and Best Workouts
The arms can be divided into three separate muscle groups – biceps, triceps and forearms. Each of these have what are called:
Extensors: Muscles which help extend the arm and increase the angle of the joint.
Flexors: Muscles which help flex the arm and decrease the angle of the joint.
In this article we will have a deeper view on the biceps, how it works and the best workouts to build a bigger biceps.
Anatomy of The Biceps
1- Brachii, as it consists of two heads :
- Short Head: Which originates at the front of your scapula and inserts at top of the radius (the forearm bone that ends near your thumb).
- Long Head: which also originates at the scapula but takes a longer route to insert on your radius.
3- Brachialis :
The brachialis - also know as brachialis anticus- is the muscle that flexes the elbow joint. It lies deeper than the biceps brachii, and is a synergist that assists the biceps brachii in flexing at the elbow.
4- Brachioradialis :
The brachioradialis -also known as Venke's muscle- is the muscle that reaches the forearm, it flexes the forearm at the elbow. It is also capable of both pronation and supination, depending on the position of the forearm.
Functions of Biceps :
Long story short, biceps works across three joints. The most important of the biceps functions is to supinate the forearm and flex the elbow. In more detail, the actions are, by joint:
The biceps brachii weakly assists in forward flexion of the shoulder joint (bringing the arm forward and upwards). It may also contribute to bringing the arm out to the side when the arm is laterally rotated.
The short head of the biceps brachii also assists with bringing the arm across the body when the arm is internally rotated.
Finally, the short head of the biceps brachii, due to its attachment to the shoulder blade, assists with stabilization of the shoulder joint when a heavy weight is carried in the arm.
The biceps brachii also functions as an important flexor of the forearm, particularly when the forearm is supinated. Functionally, this action is performed when lifting an object, such as a bag of groceries or when performing a biceps curl. When the forearm is in pronation (the palm faces the ground), the brachialis, brachioradialis, and supinator function to flex the forearm, with minimal contribution from the biceps brachii.
Lower forearm (The Wrist) :
The biceps brachii functions primarily as a powerful supinator (deep muscle) of the forearm as turns the palm upwards.
This action, which is aided by the supinator muscle, requires the elbow to be at least partially flexed. If the elbow, or humeroulnar joint, is fully extended, supination is then primarily carried out by the supinator muscle.
What are the best workouts for bigger biceps ?
Bodybuilders used to work every muscle in there body in order to acheive maximum fitness. So I'll show you what are the best workouts to build bigger and ripped biceps.
biceps brachii ( Short Head and Long Head ) :
Preacher Curls - Lying Cable Concentration Curls - High Cable Curls.
Biceps Brachilias :
Biceps Brachioradialis :