Muscles/Upper Arm

Upper Arm

biceps brachii

BY-seps BRAY-kee-eye

The biceps brachii is the iconic front-of-arm muscle with two heads, located on the front of the upper arm from shoulder to elbow. It flexes the elbow and supinates the forearm, powering curls and underhand pulls. Essential for arm strength and aesthetics in any fitness routine.

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Common Pain & Injury

Biceps pain often feels like soreness in the front arm or sharp pain during curls, from strains or tendinopathy. Bruising or weakness signals tear. Seek medical help for sudden pain with pop or persistent weakness.

Anatomy & Function

Origin

Long head: supraglenoid tubercle of scapula (above shoulder socket); Short head: coracoid process of scapula (shoulder coracoid)

Insertion

Radial tuberosity and bicipital aponeurosis (radius bone forearm side)

Actions

Elbow flexion (bending arm)
Forearm supination (palm up rotation)
Shoulder flexion (arm forward)

Innervation

Musculocutaneous nerve (C5-C6)

Muscle Relationships

Antagonists

Triceps brachiiAnconeus

Synergists

BrachialisBrachioradialis

Trigger Points

Front arm between heads or distal tendon; refer pain to shoulder, elbow, or thumb.

Stretches

1Wall biceps stretch

2Prayer stretch behind back

3Arm across chest pull

Common Conditions

Biceps tendinopathyDistal biceps ruptureProximal biceps tendonitis

Anatomical Parts

Short head of left biceps brachiiLong head of right biceps brachiiLong head of left biceps brachiiShort head of right biceps brachii

FAQ

What does biceps brachii do?

Flexes elbow, supinates forearm, and assists shoulder flexion for curls and pulls.

Why does my biceps hurt after curls?

Strain or tendinopathy from overload; rest and ice initially.

Biceps brachii tear symptoms?

Sudden pain, bruising, and weakness in elbow flexion.

Best biceps stretch?

Extend arm back against wall with palm up.

Exercises for biceps brachii

20

Alternate Hammer Curl position 1

Alternate Hammer Curl position 2

Alternate Hammer Curl

beginner·dumbbell

Alternate Incline Dumbbell Curl position 1

Alternate Incline Dumbbell Curl position 2

Alternate Incline Dumbbell Curl

beginner·dumbbell

Barbell Curl position 1

Barbell Curl position 2

Barbell Curl

beginner·barbell

Barbell Curls Lying Against An Incline position 1

Barbell Curls Lying Against An Incline position 2

Barbell Curls Lying Against An Incline

beginner·barbell

Brachialis-SMR position 1

Brachialis-SMR position 2

Brachialis-SMR

intermediate·foam roll

Cable Hammer Curls - Rope Attachment position 1

Cable Hammer Curls - Rope Attachment position 2

Cable Hammer Curls - Rope Attachment

beginner·cable

Cable Preacher Curl position 1

Cable Preacher Curl position 2

Cable Preacher Curl

beginner·cable

Close-Grip EZ-Bar Curl with Band position 1

Close-Grip EZ-Bar Curl with Band position 2

Close-Grip EZ-Bar Curl with Band

beginner·e-z curl bar

Close-Grip EZ Bar Curl position 1

Close-Grip EZ Bar Curl position 2

Close-Grip EZ Bar Curl

beginner·barbell

Close-Grip Standing Barbell Curl position 1

Close-Grip Standing Barbell Curl position 2

Close-Grip Standing Barbell Curl

beginner·barbell

Concentration Curls position 1

Concentration Curls position 2

Concentration Curls

beginner·dumbbell

Cross Body Hammer Curl position 1

Cross Body Hammer Curl position 2

Cross Body Hammer Curl

beginner·dumbbell

Drag Curl position 1

Drag Curl position 2

Drag Curl

intermediate·barbell

Dumbbell Alternate Bicep Curl position 1

Dumbbell Alternate Bicep Curl position 2

Dumbbell Alternate Bicep Curl

beginner·dumbbell

Dumbbell Bicep Curl position 1

Dumbbell Bicep Curl position 2

Dumbbell Bicep Curl

beginner·dumbbell

Dumbbell Prone Incline Curl position 1

Dumbbell Prone Incline Curl position 2

Dumbbell Prone Incline Curl

intermediate·dumbbell

EZ-Bar Curl position 1

EZ-Bar Curl position 2

EZ-Bar Curl

beginner·e-z curl bar

Flexor Incline Dumbbell Curls position 1

Flexor Incline Dumbbell Curls position 2

Flexor Incline Dumbbell Curls

beginner·dumbbell

Hammer Curls position 1

Hammer Curls position 2

Hammer Curls

beginner·dumbbell

High Cable Curls position 1

High Cable Curls position 2

High Cable Curls

intermediate·cable

Also Works biceps brachii

10

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Alternating Kettlebell Row position 1

Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Atlas Stone Trainer position 1

Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Barbell Rear Delt Row position 1

Barbell Rear Delt Row position 2

Barbell Rear Delt Row

beginner·barbell

Bent Over Barbell Row position 1

Bent Over Barbell Row position 2

Bent Over Barbell Row

beginner·barbell

Bent Over One-Arm Long Bar Row position 1

Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell

Bent Over Two-Arm Long Bar Row position 1

Bent Over Two-Arm Long Bar Row position 2

Bent Over Two-Arm Long Bar Row

intermediate·barbell

Bent Over Two-Dumbbell Row position 1

Bent Over Two-Dumbbell Row position 2

Bent Over Two-Dumbbell Row

beginner·dumbbell

Related Upper Arm Muscles

The brachialis lies deep under the biceps in the lower front upper arm, the true powerhouse for elbow flexion. It works silently in every curl, providing thick arm mass without the peak. Crucial for heavy pulling and functional strength.

coracobrachialis

The coracobrachialis is a small shoulder flexor deep in the upper arm, bridging coracoid to humerus. It flexes and adducts the arm, stabilizing shoulder in presses. Adds inner arm density for balanced delts.

triceps brachii

The triceps brachii is the horseshoe-shaped muscle on the back of your upper arm with three heads. It extends the elbow for pushing movements like bench presses and dips. Crucial for arm strength, lockouts in lifts, and overall upper body power.

Upper Arm Pain Guide

Common causes and relief

Activities & Sports

See which activities use biceps brachii