The biceps brachii muscle, or biceps muscle, is the muscle in the front part of the arm. It's responsible for bending the arm and rotating the forearm. It also helps with overall movement and stabilizes the arm and shoulder.
A strong biceps muscle helps make daily life easier by letting you lift and move things easily, so In this article, we’ll get a close look at the biceps brachii muscle and a workout plan to strengthen it.
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Anatomy of the biceps brachii muscle:
The biceps brachii or the two-headed muscle is a big, thick muscle on the inner part of the upper arm. It has a short head and a long head.
The short head starts from the top of the coracoid process of the shoulder. The long head starts from the supraglenoid tubercle of the shoulder. Both heads run down and become a thick muscle belly before pinching off at the front side of the elbow.
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Function of the biceps brachii muscle:
The main functions of the biceps are bending and externally rotating the forearm. The long head pulls the arm away from the body (abduction), the short head pulls the arm toward the body (adduction), and when both heads contract together, they bend the arm (flexion).
The biceps brachii works with other muscles in different roles, such as:
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The biceps brachii is one of three muscles that bend the arm, working alongside the Brachialis and Brachioradialis muscles.
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The biceps brachii is one of three muscles that flex the shoulder, working together with the Coracobrachialis and Anterior deltoid muscles.
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The biceps brachii is one of two muscles that extend the forearm, working with the Supinator muscle.
The biceps brachii helps with tasks like lifting things and with sports that involve throwing and using a bat like baseball and tennis.
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Here's a workout plan to build and strengthen the biceps brachii:
You can get strong biceps that make daily activities easier by doing some home exercises. You don't have to spend a lot of time in the gym. Here's a workout plan to build and strengthen your biceps brachii.
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Chin Up Exercise :-
- How to do the exercise :-
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Using a well-secured horizontal bar, you can do this exercise.
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Stand behind the bar, then grab it with a reverse grip so your palms face your body.
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Place your hands about shoulder-width apart.
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Allow yourself to hang from the bar, crossing your feet.
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Squeeze your shoulder blades and bend your elbows as you pull yourself up until your chin is just above the bar.
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Hold this position for a second, then lower yourself down.
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Do this exercise 15 to 20 times, in three sets.
2. Wide lifted biceps exercise:
- How to do the exercise:
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For this exercise you need weights, but if you don't have any, you can use water bottles or some books.
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Stand straight, with your feet shoulder-width apart.
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Hold a suitable weight in each hand. Raise your arms out to the sides up to shoulder height. Bend your elbows at 90 degrees, with your palms facing inward.
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Slowly straighten your arms out to the sides, then bend them back to the starting position.
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Repeat this exercise 15 to 20 times, in three sets.
3. Biceps curl exercise :-
- How to do the exercise :-
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Stand straight with your feet shoulder-width apart, holding a weight in each hand.
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Curl your arms forward, keeping them in front of your body.
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Bend your elbows to raise the weights up toward your shoulders.
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Lift the weights slowly for about 2 - 3 seconds, keep your arms forward to target your biceps.
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Lower the weights slowly for about 2 - 3 seconds back to the start position.
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Repeat this exercise 15 - 20 times in three sets.
4. Cross body curl exercise:-
- How to do the exercise :-
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Stand straight with your feet shoulder-width apart and hold a suitable weight in each hand.
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Bend your right elbow and lift the weight toward your left shoulder, then lower it back to the start.
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Bend your left elbow and lift the weight toward your right shoulder, then lower it back down.
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Repeat this exercise 15 - 20 times on each side, for 3 sets.
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Plank shoulder taps exercise:-
- How to do the exercise :-
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Start in the plank position, lying on your face, then lift your body onto your toes and hands.
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Keep your feet hip-width apart and make sure your body is straight from your feet to your head.
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Lift your right hand off the ground and touch your left shoulder, then put your hand back down.
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Then lift your left hand off the ground and touch your right shoulder, then put your hand back down.
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You can hold this for 30 to 60 seconds or as long as you can.
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You can repeat this exercise 2 to 3 times.
