Biceps
The biceps is the two-headed muscle on the front of the upper arm; it bends the elbow and turns the forearm outwards. Despite its popular fame, its main job is to accompany the back muscles in pulling movements.
| Location | The front of the upper arm; two heads running from the shoulder blade to the rotating bone of the forearm |
|---|---|
| Function | Bending the elbow and turning the forearm so that the palm faces up (supination) |
| Role in daily life | Holding the elbow position while carrying, lifting, and turning jars and keys |
| Movement patterns |
|
| Related exercises |
|
| Common misconception | The biceps is assumed to develop only through isolated curls; in fact compound movements in the pulling pattern train this muscle regularly, and at beginner level that is usually enough. |
More than bending
The two heads of the biceps begin at the shoulder blade and attach to the rotating bone of the forearm. Besides bending the elbow it has a less well-known job: turning the forearm so that the palm faces up (supination). Turning a key, using a screwdriver and opening a jar are everyday examples of this second task.
The partner in pulls
In row and pulldown movements the biceps works as an assisting motor alongside the back muscles. If the arm is the first thing to feel the load during a pull, that is a sign the movement is being started from the wrist and the elbow; the correct order is for the pull to begin from the shoulder blade and back, with the biceps coming along. Even so, every pulling set is indirect training for the biceps.
On duty in everyday carrying
Carrying a shopping bag with the elbow bent, picking up a child and holding a bag under the arm are moments when the biceps works isometrically, at a constant length. The Dumbbell Row, the Lat Pulldown and the Resistance Band Row develop this muscle naturally within the pulling pattern.
Related terms: Triceps, Latissimus Dorsi, Dumbbell Row