Biceps curl
introduction
Well-developed upper arm muscles are an indicator of physical fitness and are therefore often used by men, especially in the fitness sector. Compared to the triceps press, the biceps curl trains the front part of the upper arm.
The biceps curl is the most classic way to train the upper arm flexor muscle (M. biceps brachii). This exercise is used to build muscle, especially in bodybuilding. Due to the different variations in the execution of movements, the classic biceps curl with a barbell represents the basic form of the biceps curl.
Biceps training is also used in various fitness courses in the field of strength endurance.
Trained muscles
- Two-headed arm muscle (M. biceps brachii)
- Arm flexor (M. brachialis)
Figure arm muscles
Arm muscles
- Two-headed upper arm muscle
(Biceps) short head -
M. biceps brachii, caput breve - Two-headed upper arm muscle
(Biceps) long head -
M. biceps brachii, caput longum - Upper arm muscle (arm flexor) -
Brachialis muscle - Three-headed upper arm muscle
(Triceps) side head -
M. triceps brachii, caput laterale - Three-headed upper arm muscle
(Triceps) long head -
M. triceps brachii, Caput longum - Three-headed upper arm muscle
(Triceps) inner head -
Triceps brachii muscle,
Caput mediale - Knobby Muscle - Muscle anconeus
- Elbow - Olecranon
- Upper arm spoke muscle -
Brachioradialis muscle - Long spoke-side hand straightener -
Muscle extensor carpi radialis longus - Spoke-sided hand flexor -
Muscle flexor carpi radialis - Superficial finger flexor -
Muscle flexor digitorum superficialis - Long palm tendon tensioner -
Palmaris longus muscle - Extensor tendon strap -
Retinaculum musculorum extensorum - Short spoke-side hand straightener -
Muscle extensor carpi radialis brevis - Elbow-sided hand flexor -
Muscle flexor carpi ulnaris - Finger extensor -
Muscle extensor digitorum - Trapezius -
Trapezius muscle - Deltoid -
Deltoid muscle - Pectoralis major -
Pectoralis major muscle
You can find an overview of all Dr-Gumpert images at: medical illustrations
Illustration of the biceps brachii muscle
Read more on the subject at: Upper arm muscles.
Biceps brachii muscle
Biceps (two-headed upper arm muscle)
- Two-headed upper arm muscle
(Biceps), long head -
Biceps brachii muscle,
Caput longum - Two-headed upper arm muscle
(Biceps), short head -
Biceps brachii muscle,
Caput breve - Spoke shaft - Corpus radii
- Ellschaft - Corpus ulnae
- Three-headed upper arm muscle
(Triceps) -
Triceps brachii muscle - Upper arm shaft -
Corpus humeri - Humerus head -
Caput humeri - Shoulder blade - Scapula
- Collarbone - Clavicle
You can find an overview of all Dr-Gumpert images at: medical illustrations
description
To the Spine To enable a larger contact surface and thus prevent back problems, the athlete stands in a step position. In the starting position, the upper arms and forearms form a right angle with the elbows close to the body and the backs of the hands facing the floor. The upper body is bent slightly forward. The barbell is brought to the chest during the concentric phase. Keep your elbows close to your body. To avoid damage to the musculoskeletal system, the upper body should be moved as little as possible during movement.
Modifications
The common biceps curl can be performed in numerous variations. The use of dumbbells ensures arm training on both sides, as the stronger arm can no longer do the work.
Another effective option is to use an expander. A continuous pulling resistance enables optimal training success.
Rotating the wrists stimulates the upper arm muscle differently. If the palms of the hands point towards each other during training, the muscle is in a longer shape, and you can quickly test this yourself on your own muscle. Furthermore, the use of dumbbells promotes coordination and the stable posture of the upper body with a slight forward position. To do this, however, the arms have to be loaded alternately and not simultaneously.
Especially in order to protect the wrists, it is advisable to train with an s-z bar specially developed for strength training. If you want to prevent back pain and stress the biceps in isolation, you should make sure that the upper arms are resting on a support surface. This form is often used in the forced reps and negative reps in bodybuilding, in which the unloaded arm takes over the eccentric or concentric phase.
If you perform the classic biceps curl with the help of a cable pull, you should make sure that the upper body is not shifted backwards during the load, as this can result in overload damage to the spine.
