Biceps Brachii Workout Exercises

All Exercises -> Biceps Brachii

(17) - Isolation (12) - Compound (11) - Dumbbell (5) - Barbell (7) - Cable (2) - Ball (3) - Machine


Biceps Brachii Muscle

biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, upper body Muscle AnatomyBiceps are made up of two (bi) muscles. These muscles are the long head and the short head.
Function
The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.
Origin
The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)
Insertion
The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).
Training
Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.
Also see the Brachialis Muscle.

Exercises

PictureName of Exercise
Reverse Preacher CurlsReverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...
Back Dumbbell RowBack Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...
Bent-over Barbell RowsBent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...
Close Grip PulldownsClose Grip Pulldowns
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...
Standing Row (Elastic Band)Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...

One Arm RowOne Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...
T-Bar RowsT-Bar Rows
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...
Chin-UpsChin-Ups
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...
Reverse Grip ChinupsReverse Grip Chinups
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...
Lat PulldownLat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...
Seated RowSeated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t...
Lying Cable CurlsLying Cable Curls Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e...
One Arm Cable CurlsOne Arm Cable Curls Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ...
Reverse CurlsReverse Curls
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...
Standing E-Z Curl Bar | Standing Barbell CurlStanding E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...
Preacher CurlsPreacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...
Barbell CurlsBarbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...
Concentration CurlsConcentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...
Dumbbell CurlsDumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...
Hammer CurlsHammer Curls
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...
Elastic Band Bicep CurlsElastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...
Lying Bicep Isolation CurlsLying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo...
Dumbbell Ball Preacher Bicep Isolation CurlDumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...
Cable CurlsCable Curls
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...
21s21s
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...
Incline Dumbbell CurlsIncline Dumbbell Curls
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...
Reverse Dumbbell Incline CurlsReverse Dumbbell Incline Curls
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...
Lying Down Cable CurlsLying Down Cable Curls Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ...
Clean and JerkClean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...
Dumbbell Power CleansDumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...



Cardiovascular

PictureName of Cardiovascular Exercise
HockeyHockey:Hockey is a great sport that can be played by just about anyone at any age. Performance recommendat...
SkiingSkiing:Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of instense squat...
Rowing ErgometerRowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ...

Plyometric

ImageName of Plyometric
High to Low Medicine Ball Twists - Plyometric ExerciseHigh to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ...

Stretches and Flexibility

ImageName of Flexibility Exercise
Chest and Bicep Flexibility Stretch - StretchChest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/...
Chest and Anterior Deltoid Stretch - StretchChest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel.
- Gently lean your body a...

Forum Discussions


Biceps stretchesWhat are some stretches for your biceps brachii? ...
 
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