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The biceps

(biceps brachii)

 

The biceps brachii (biceps) is probably one of the most commonly known and most frequently trained muscles of the upper arm. It consists of two heads: the caput longum = long head and the caput breve = short head. Both heads join to a prominent ''muscle belly'' and end in a strong tendon.

Usually the two-headed structure cannot be recognised since the biceps muscle is covered by the deltoid muscle.

The muscle, often just called biceps, works across two joints: the shoulder and elbow joint. It originates at the shoulder blade and runs across the elbow to the radial bone. The muscle flexes the elbow, supinates the forearm (rotates the palm upwards), assists the internal rotation, as well as it is assisting the abduction and adduction of the arm.

The brachialis muscle assists the biceps when flexing the elbow. Together they act as the antagonist of the triceps brachii muscle.

 

A very striking injury of the biceps muscle is the biceps tendon rupture. With elderly people the tendon often tears as a result of ageing. With athletes (particularly throwing sports and martial arts) the tendon can be strained and tear due to overuse.

 

A biceps rupture can be recognised by the bulging muscle belly on the lower part of the upper arm.

 

 

 

 

Origin: Shoulder blade
Base: Inside of radius
Functions:

Flection of elbow
Rotation of forearm in flexed position
Inner rotation of arm
Abduction and adduction of arm

Exercise examples:  

 

       Origin

 


 

 

    Base

 

Biceps curl

Biceps Curl Biceps Curl 2

 

Course of motion:

  • Legs shoulder width apart respectively in slight step position
  • Knees slightly bent
  • Build tension in torso, shoulders, wrists
  • Hold bar respectively strap in undercut (palms show up)
  • Hands about shoulder width apart
  • Pull bar respectively strap upwards in a controlled manner





Biceps curl with rotation

Biceps curl with rotation

 

Course of motion:

  • Legs in slight step position respectively shoulder width apart
  • Knees slightly bent
  • Build tension in torso, shoulders, wrists
  • Hold grip on the side of the body
  • Pull forearm upwards in a controlled manner and rotate simultaneously (palms in direction to shoulder)
  • Reverse rotation while moving downwards





Hammer curl

Hammer curl Hammer curl 2

 

Course of motion:

  • Legs in slight step position respectively shoulder width apart
  • Knees slightly bent
  • Build tension in torso, shoulders, wrists
  • Hold grips on the side of the body
  • Pull forearm upwards in a controlled manner (palms show to each other)

 

 


Breathing:

  • Exhale while raising hands
  • Inhale while reversing hands

Advices of proof:

  • Wrist stays straight and in one line with the forearm
  • Body stays stable and does not start to sway
  • Elbows remain on the body
  • Do not pull shoulders upwards

Alternatives:

  • Standing respectively sitting
  • Simultaneous respectively alternating

 

Advice: The sitting exercise position minimizes potential malpositions in lower back. You can lean on a wall in order to minimize malpositions in standing position. Thereby, the body has a stable support and does not start to sway.

 

 

Besides usual workouts on a multi-gym, you can also use the following training equipment for a motivating and varied strength training:



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