Long Head of the Biceps Brachii

Comments

The biceps, as they are commonly known, is a shortened term used to describe the biceps brachii, which is located at the front of the upper arm. Biceps in Latin means ‘two heads’, and brachii ‘of the arm’.

The long head of the biceps brachii is the outer head of the biceps brachii, which is located at the front of the upper arm.
The biceps brachii is probably the must flexed muscle on stage, and its flexion often portrays a muscular physique. “Shows us your muscles” - its second nature to automatically flex your arms.

A tall lofty appearance with a peak to the biceps brachii is often genetic. High muscle insertions will much more likely result in this effect more then someone with insertions closer to the elbow. Some people hold the view that using grips that shift more stress onto the long head of the biceps brachii will also result in a better peak.

The biceps brachii is important in some sports, where grabbing and pulling are readily used, along with other elbow flexor muscles, such as the brachialis. The biceps brachii will also create important balance to the elbow joint for people who use the triceps brachii in overhead movements such as throwing and hitting in their disciplines.

Exercises that require flexing at the elbow will recruit the biceps brachii, and these exercises can be viewed in the exercise section to the right.
The biceps brachii also are recruited during the supination of the forearm. This makes the dumbbell curl with a supinated grip an effective exercise for the biceps brachii.
It should also be noted that the biceps brachii is also recruited during some shoulder movements also.

The biceps brachii will be stimulated by rowing and pull-up exercises that require elbow flexion during the movement. Some people opt not to directly isolate the elbow flexor muscles with many isolation exercises, but instead rely on stimulation via compound movements that require the elbow to flex. The Pull day on a three day Push, Pull, Leg split will recruit the biceps brachii effectively, just via the rowing and pull-up compound variations, and maybe one elbow flexor isolation exercise to finish off, such as biceps curls.

For those wishing to isolate the biceps brachii and other elbow flexor muscles effective isolation exercises can be viewed in the exercise section to the right.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension, adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
If however strength and power is the primary goal then the elbow flexors will likely be best stimulated via rowing and pull-up movements, where 1-5 reps can be incorporated more successfully. Lower reps don’t always suit isolation movements, as form may suffer, and increase chances of injury where excess load is often placed on one or two joints.