The biceps are a pair of muscles located in the front of the upper arm. They are responsible for flexing the elbow joint and rotating the forearm. The biceps are made up of two main muscles: the biceps brachii and the brachialis.
The biceps brachii is the most well-known muscle in the bicep group. It is a two-headed muscle that originates from the scapula (shoulder blade) and inserts into the radius bone in the forearm. The biceps brachii is responsible for flexing the elbow joint and rotating the forearm. It is activated when the arm is lifted or when the hand is turned towards the body.
The brachialis is a smaller muscle located underneath the biceps brachii. It originates from the humerus bone (upper arm) and inserts into the ulna bone (forearm). The brachialis is responsible for flexing the elbow joint, and it is activated when the arm is lifted or when the hand is turned away from the body.
Exercises to define and improve your biceps
To work the biceps effectively, it is important to include a variety of exercises in your workout routine. Some of the best exercises for the biceps include:
- Bicep curls: This classic exercise can be performed with a barbell, dumbbells, or resistance bands. To do a bicep curl, stand with your feet shoulder-width apart and hold the weight in your hand with your palms facing up. Keeping your elbows close to your body, curl the weight up towards your shoulder and then lower it back down.
- Hammer curls: This exercise is similar to a bicep curl, but the palms are facing each other throughout the entire movement. This targets the brachialis muscle in addition to the biceps brachii.
- Chin-ups: This exercise involves pulling your body up to a bar using your arms. It is a great compound exercise that works the biceps as well as the back muscles.
- Cable curls: This exercise can be performed using a cable machine or resistance bands. To do a cable curl, stand facing the machine or anchor point and hold the handles with your palms facing up. Keeping your elbows close to your body, curl the handles towards your shoulder and then lower them back down.
- Incline dumbbell curls: This exercise involves lying on an incline bench and performing bicep curls with dumbbells. The incline position targets the upper portion of the biceps.
By including a variety of these exercises in your workout routine, you can effectively target and strengthen your biceps. As with any exercise program, be sure to start at a level that is appropriate for your fitness level and gradually increase the intensity as your strength and endurance improves.