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Biceps Brachii

The Biceps brachii crosses both the elbow and shoulder joints. Its action on the shoulder joint is very weak flexion. The Biceps brachii works most efficiently in flexing the elbow joint when the forearm is supinated (palm facing up). The bicep curl is the most commonly used exercise to strengthen this muscle.

Origin

• Long head - top of the glenoid fossa
• Short head - coracoid process

Insertion

• Intertubercular groove (between the greater and lesser tubercles) of the humerus

Actions

• Elbow flexion
• Supination of the forearm

Innervation

• Musculocutaneus nerve

Daily uses

• Picking up a shopping bag

How can I stretch it?

• Biceps stretch

How can I strengthen it?

• Bicep curl using a resistance band
• Bicep curl with free weights
• Extended bicep curl
• Concentration curl