Biceps Brachii Workout Exercises Anatomy

This is a complete list/menu of Biceps Brachii exercises for men or women. If you need to discuss how to perform these Biceps Brachii exercises please post them in our Exercise Forum under the heading of the exercise.

Biceps Brachii Workout Exercise Links Muscle Menu

Biceps Brachii Isolation Exercises
Biceps Brachii Compound Exercises
Dumbbell Biceps Brachii Exercises
Barbell Biceps Brachii Exercises
Cable Biceps Brachii Exercises
Ball Biceps Brachii Exercises
Calisthenics Biceps Brachii Exercises
Machine Biceps Brachii Exercises
Biceps Brachii Exercises / Muscle Forum Discussions
Biceps Brachii Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Reverse Preacher Curls- Biceps Brachii Exercise: 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...

Arms, Biceps Brachii, Forearms, Brachialis, Compound, Upper Body,

Back Dumbbell Row- Biceps Brachii Exercise: 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...

Back, Biceps Brachii, Dumbbells, Exercise Ball, Swiss Ball, Rhomboids, Latissimus Dorsi, Freeweight, Compound, Upper Body,

Bent-over Barbell Rows- Biceps Brachii Exercise: 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...

Back, Latissimus Dorsi, Biceps Brachii, Erector Spinae, Arms, Lower Back, Compound, Barbell, Upper Body,

Close Grip Pulldowns- Biceps Brachii Exercise:
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...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii ,Arms, V-Grip, Cable, Compound, Upper Body,

Standing Row (Elastic Band)- Biceps Brachii Exercise: 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...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Compound, Upper Body,

One Arm Row- Biceps Brachii Exercise: 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...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Dumbbell, Compound, Upper Body,

T-Bar Rows- Biceps Brachii Exercise:
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...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Barbell, Compound, Upper Body,

Chin-Ups- Biceps Brachii Exercise:
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 ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Reverse Grip Chinups- Biceps Brachii Exercise:
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 ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Lat Pulldown- Biceps Brachii Exercise: 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...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body,

Seated Row- Biceps Brachii Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body,

Lying Cable Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachalis, Isolation, Arms, Cable, Upper Body,

One Arm Cable Curls- Biceps Brachii Exercise: 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 ...

Biceps Brachii, Brachialis, Arms, Isolation, Cable, Upper Body,

Reverse Curls- Biceps Brachii Exercise:
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 ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, Dumbbell, Upper Body,

Standing E-Z Curl Bar | Standing Barbell Curl- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, E-Z Curl Bar, Upper Body,

Preacher Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, E-Z Curl Bar, Upper Body,

Barbell Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, Upper Body,

Concentration Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Dumbbell Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Hammer Curls- Biceps Brachii Exercise:
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 ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Elastic Band Bicep Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Forearm, Isolation, Arms, Elastic Band, Upper Body, Exercise Band ,

Lying Bicep Isolation Curls- Biceps Brachii Exercise: 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...

Biceps Brachii, Brachialis, Isolation, Arms, Upper Body, Freeweight, Dummbells, Home,

Dumbbell Ball Preacher Bicep Isolation Curl- Biceps Brachii Exercise: 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...

Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight,

Cable Curls- Biceps Brachii Exercise:
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...

Biceps Brachii, Forearm, Arms, Isolation, Cable, Straight Bar, Upper Body,

21's- Biceps Brachii Exercise:
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...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Incline Dumbbell Curls- Biceps Brachii Exercise:
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...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Reverse Dumbbell Incline Curls- Biceps Brachii Exercise:
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...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Lying Down Cable Curls- Biceps Brachii Exercise: 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 ...

Brachialis, Biceps Brachii, Arms, Isolation, Cable, Upper Body,

Clean and Jerk- Biceps Brachii Exercise: 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...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Dumbbell Power Cleans- Biceps Brachii Exercise: 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 ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

Biceps Brachii Muscle Anatomy and Overview

Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body anatomy picture

Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.

Biceps Brachii 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.

Biceps Brachii Origin

The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)

Biceps Brachii Insertion

The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).

Biceps Brachii 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.

Biceps Brachii Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Biceps Brachii' are: Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body

What if I have fatty Biceps Brachii? What exercises can I do to reduce fat on my Biceps Brachii muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Biceps Brachii. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Biceps Brachii. In other words, specifically exercising your Biceps Brachii will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Biceps Brachii Pain?

Biceps Brachii pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Biceps Brachii muscle.

Note: If pain in your Biceps Brachii muscle persists please consult a doctor immediately.

Biceps Brachii Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Hockey	gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Rowing Ergometer	Rectus Femoris , Gluteus Maximus , Rhomboids , Brachialis , Latissimus Dorsi ,Biceps Brachii ,Biceps Femoris, Gastrocnemius (Back, Arms, Legs)

Biceps Brachii
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey Start with a partner and stand back to back with one of the ...	Serratus Anterior, Abdominals, Anterior Deltoid, Shoulders, Biceps Brachii, Obliques, Core Strength

Biceps Brachii Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra...	Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball
	Chest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel. - Gently lean your body against the wall to feel the stretch....	Pectoralis Major (Chest), Anterior Deltoid, Biceps Brachii (Arms), Shoulders

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