January 2010 - Muscle of the Month - Biceps Brachii Muscle

 
The biceps brachii muscle is located in the upper arm.  It originates in the shoulder area and inserts just below the elbow.  It functions to rotate the forearm and flex (bend) the elbow.

Most Common exercises to work the Biceps brachii muscle include:

Barbell bicep curl
         Primary Muscles Used:  
              Wide Grip – Short head of the biceps brachii
              Narrow Grip – Long head of bicep brachii
         Secondary Muscles Used:
              Brachioradradialis, pronator teres, wrist flexor
         Variations of Exercise:
              Standing Cable Curl
              Hammer Curls
              Reverse Bicep curls
              E-Z bar standing curls

Hammer curl
         Primary Muscles Used:
              Brachioradalis, biceps brachii
         Secondary Muscles Used:
              Brachialis, Extensor carpi radialis and longus
         Variations of Exercise:
              Standing bicep curl
              Standing cable curls
              Standing barbell curls
              EZ bar standing curls

Standing Bicep Curl
        Primary Muscles Used:
              Biceps brachii, long head and short head
         Secondary Muscles Used:
              Brachialis
         Variations of Exercise:
              Reverse bicep curl
              EZ bar standing curl
              Hammer curls

Chin-Up
        Primary Muscles Used:
              Rhomboid minor and major, teres major, lower trapezius, latissimus dorsi
        Secondary Muscles Used:
             Brachioradialis, biceps brachii, infraspinatis
         Variations of Exercise:
              Use a pull-up assist machine
              Cable front pull-down
              Adjust width of grip

Next month we will feature the Semitendinosus muscle (Hamstring)

Remember - Get to the Gym!!!

Bill