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The Biceps

(1) Biceps Brachii: The biceps brachii is a two - headed muscle with point of origin under the deltoid and point of insertion below the elbow.

Function: To lift and curl the arm, to pronate (twist downward) the wrist.

(2) Triceps Brachii: The triceps brachii is a three - headed muscle that works in opposite to the biceps, also attaching under the deltoid and below the elbow.

Function: To straighten the arm and supinate (twist upward) the wrist.

(3) Forearm: The forearm involves a variety of muscles on the outside and inside of the lower arm that control the actions of hand and wrist.

Function: The forearm flexor muscles curl the palm down and forward; the forearm extensor muscles curl the knuckles back and up.

Training the Biceps

Depending on what your goals are, a variety of different exercises will be of help to you:


Overall Biceps Mass

• Standing Barbell Curls

• Incline Curls
• Preacher Curls
• Arm blaster Curls

• Cable Concentration Curls
• Dumbbell Concentration Curls
• Twisting Dumbell Curls

• Narrow-Grip Barbell Curls
• Narrow-Grip Preacher Curls
• Concentration Curls

• Wide-Grip Standing Barbell Curls
• Seated or Standing Dumbell Curls
• Incline Dumbell Curls
• Standing Alternate Dumbell Curls

• High Repetition / High Set Training
• Reverse Curls

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