What is biceps brachii?

biceps brachii is muscles located at the top of the arm, which bends the elbow joint and turns the forearm to turn the hand of the hand face up, which is an action known as supination. It comes to the top of the shoulder blade, runs along the front of the upper arm and is inserted on the bone of the radius into the forearm just below the elbow. The Latin term, which means a "double -headed arm muscle", biceps brachii refers to the physical characteristics of muscles: two separate cuts or heads that come from separate points on the shoulder blade and converge into a single tendon that intersects the joint. bent; When the arms are straight, the upper muscle turns the palm of the forearm. It plays another role in the bending of the elbow, in which the muscle of brachialis, which lies under the biceps, helps, and also participates in the bend of therame. As such, biceps brachii performs action in three joints: proximal or upper, Radioulnar joint, humeroulnar or elbow joint and glenohumeral or shoulder joint.

There are two types of exercises of solid training recommended for strengthening and adding size to the muscle of biceps-composed exercises and isolated exercises. Exercise composed includes multiple muscles and joints, and those working on biceps brachia include chin, dumbbells and barbel rows and inverted or body series. In all these exercises, biceps act as secondary muscles on the upper back muscles, but since each exercise requires bending the elbow joint, biceps may be more or less involved depending on the type of adhesion used.

The best -known isolated biceps exercise, isolated in the fact that it focuses on one muscle group is bicers. This exercise can be done using dumbbells or dumbbells, but fitness experts usually recommend dumbbells because it allows the forearms to rotate. It is also recommended either for alternative arms or simply to tie one hand at a time as it minimizes the risk of using the lower back to raise HMan an an an an an an an an an an an an a time for an aid.

If you want to make curls dumbbells, one should stand with dumbbells in every hand and grip the neutral or palm inwards. Then the weight should start to turn towards the shoulder and turn off the forearm when the elbow bends so that the palm directs inside and makes sure it holds the upper arm firmly to the body. Once the elbow is fully bent, it should slowly reduce weight back to the starting position without turning the barbell or allowing momentum from gravity. Recommendations for sets, repetitions and rest periods may vary depending on the desired result, so anyone who trains biceps brachii.