Body Parts And Anatomy
Body building - Body fitness

Anatomy of the Biceps Muscles
Muscular Anatomy
The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two places (the Bicep gets it's name from these two heads - called the short head and the long head).
The Biceps runs down the anterior or front side of the humerus and makes up approximated 1/3 of the muscle mass of the upper arm..
The Biceps are among the most famous muscles in the body. When somebody asks you to "make a muscle", they aren't asking you to flex your hamstrings. They want to see your biceps!
he primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion).
The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.
Anatomy and Exercises
Find out what functions your muscles perform and how they work
Recommend this page to a friend by e-mail
Our partner

Top 10 bicep workout and bicep exercise mistakes
By P. Simpson
As a beginner, it's often difficult to get into weight training and working out. Most beginners (including me when I was a beginner) don't want to approach the big guys and ask them questions about workouts and what they're doing. In today's article we're going to look at the top 10 bicep workout and bicep exercise mistakes. The aim of this article is to help people who are new to bicep workout and bicep training techniques. This will ensure that bicep workout and exercise beginners build the most muscle in the time they spend in the gym.
1) Bicep workout mistake - Bad technique
I go on and on about this on, bicep technique is very important to build big biceps. If you cheat during by swinging the weight or not lifting the full range of motion you are only cheating yourself. For details on how to do each bicep exercise correctly, see eBicep's bicep exercises section.
2) Bicep workout mistake - Too many sets!
There have never been a rule that says more sets = bigger biceps. It's all about quality or training. You are better off doing 15 sets of quality bicep workout exercises than doing 30 sets of poor form rubbish. You need to concentrate on every rep of every set, watch your bicep muscle as you pull the weight up - focus on it. Just remember, a small amount of quality training will build bigger mucles than a large amount of poor quality training.
3) Bicep workout mistake - Overtraining
Overtraining so very common, especially in a competitive environment like bodybuilding. As a general rule for all muscle groups (not just biceps): if the muscles you are about to train are still sore from your last workout, don't train them. Simple as that. As you'll see from my next point, resting is more important than training.
4) Bicep workout mistake - Not enough rest
To someone new to working out, this just sounds plain stupid. Buy as experienced muscle builders know, rest is a very important part of building your mucles. When you workout your bicep muscles you're actually breaking and tearing them (that's why they "pump up"). And when you rest and sleep your muscle grow and repair. Not enough rest = not enough muscle growth. rest up!
5) Bicep workout mistake - High reps / light weights
One of the most commonly asked questions in muscle building is, "how many reps should I do to build the most muscle?". There's is no straight answer to this because there's so many variables. There is 1 common rule though, heavier weights/less reps = bigger and stronger muscles. So to get the most out of your bicep workout, drop the reps down to 6-8 on your big bicep exercises and do a few extre sets.
6) Bicep workout mistake - Same ol' routine
After a few months of doing the same workout, your muscles will get accustomed to the workout and stop growing. This is called a plateau, and every muscle builder hit's it at some stage. You need to mix up your bicep workouts every 2-3 months. Change days, change exercises, workout your biceps with a different muscle group. Mix it up, you'll see and feel the difference!
7) Bicep workout mistake - Pre-exhausted biceps
It's important when planning your bicep wourkout that you don't work any other body parts that use the biceps before your bicep workout. For example, a big mistake I see all the time is training the back then the biceps. This is not good for your biceps because all the back exercises use biceps as a secondary muscle group. So don't train your back before your biceps, or vice versa. Train your back and biceps on seperate days.
8) Bicep workout mistake - Wrong exercise order
If you have read our bicep workout page you'll see that we always do our biggest bicep exercises at the beginning of the workout. These are the heaviest weight movers and need the most energy. So stick to your big exercises like bicep curl at the start of your bicep workout and follow with the smaller exercises.
9) Bicep workout mistake - Not enough rest between sets
You need to make sure you have adequate rest between sets, other you wont be able to left heavy weights, and you will not be able to grow as much muscle. For the bigger bicep sets a longer rest is OK, take what you need and don't rush it. If your workout is taking to long, split it over a few days.
10) Bicep workout mistake - Poor eating
You know the saying, "eat big to get big", well it's true. In particular you need to eat as much protein as possible and complex carbohydrates. You need to eat small meals, more often. For more information see our food to eat to build muscle article.

Biceps Tendon Rupture
By J. Cluett
What is the biceps tendon?

The biceps tendon is the structure that connects the biceps muscle to the bone. There is a proximal biceps tendon at the shoulder joint, and a distal biceps tendon at the elbow.

What is a biceps tendon rupture?

A biceps tendon rupture is an injury that occurs to the biceps tendon causing the attachment to separate from the bone. A normal biceps tendon is connected strongly to the bone. When the biceps tendon ruptures, this tendon is detached. Following a biceps tendon rupture, the muscle cannot pull on the bone, and certain movements may be weakened and painful.

There are two types of biceps tendon ruptures (Proximal Biceps Tendon Ruptures):
A proximal biceps tendon rupture is an injury to the biceps tendon at the shoulder joint.
This injury type is the most common type of biceps tendon injury. It is most common in patients over 60 years of age, and often causes minimal symptoms. More about proximal biceps tendon ruptures...

Distal Biceps Tendon Ruptures:
The distal biceps tendon is injured around the elbow joint. This is usually an injury that occurs with heavy lifting or sports in middle-aged men. Most patients with a distal biceps rupture will have surgery to repair the torn tendon. More about distal biceps tendon ruptures...
Muscles Safety
Training tips
  • Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
  • Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.
  • Stand up straight. Good posture protects the joints in your neck, back, hips and knees.
  • Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.
  • Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.
  • Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.
  • Forget the weekend warrior. Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
  • Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.
  • Ask for help. Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.

Bodybuilding-bodyfitness © 2003-2007 All rights reserved.