Biceps Building 101: Grab Your Tickets to the Gun Show!
Let’s start off by explaining the anatomy of the biceps. It’s not very complicated and not much to it. Once you understand how the muscle works, you will find it easier to visualize your workouts.
The Biceps Muscle
Biceps Brachii:
The biceps brachii is given its name because it has two heads (bi), and brachii comes from the Latin word for arm.
The short head of the muscle attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.
Distally, the muscle attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.
Brachialis:
It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.
Pronator Teres:
It arises from the distal end of the medial humerus and the medial part of the ulna. From there it inserts into the lateral side of the radius.
What Does Everything Do?
The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the muscle is attached to the radial tuberosity, this bone can rotate which allows the biceps to also supinate the forearm.
The brachialis is the main flexor of the forearm.
The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.
When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your biceps, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your biceps.
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