Action:
Elbow flexion brings the forearm up at the elbow joint with the wrist and hand in either supinated, pronated or neutral range or any degree in between.

Forward flexion at the glenohumeral joint brings the arm straight up in front of the body in the sagittal plane.

Supination of the forearm at the proximal radioulnar joint rotates the forearm outward as in turning the palm upward or turning the thumb away from the midline of the body.

Lesser Actions:
In Horizontal adduction the biceps brachii helps bring the arms together, as in a dumbbell chest fly.

In Shoulder abduction, the biceps brachii helps raise the arms to the side, as in a standing dumbbell fly or lateral raise.

Origin:
Short head: coracoid process of the scapula
Long head: supraglenoid tubercle

Insertion:
Radial tuberosity of the radius. The insertion is on the medial side of the forearm.

Bicipital aponeurosis — fascia of the medial side of the forearm.

Both insertions produce a tendency toward supination of the forearm.

Anatomy:
Biceps brachii is a Latin phrase describing a “two-headed (muscle) of the arm” — each head with its own origin at the shoulder, but with a common insertion near the elbow.

The word ‘Bicep’ is an incorrect word that is commonly manufactured on the names of exercise machines and is incorrectly used to describe one arm doing a biceps curl or to describe using the muscle in singular form. The word Biceps is correctly used in both singular and plural form.

Structure (arrangement of fasciculi):
fusiform — fasciculi run parallel in same general longitudinal direction with narrowing at each end.  Parallel designs allow excellent range of motion but are less powerful than multipennate.

Nerve(s):
Musculocutaneous nerve (C5–C7)

Variations:
Developing …

Antagonist muscles:
Triceps brachii

Co-active muscles:
Brachioradialis in flexion of the elbow, especially in pronated or neutral position
Brachialis
Coracobrachialis

Joint(s):
elbow
glenohumeral
proximal radioulnar joint

Lever Class Details:
Elbow flexion is a Third-Class Lever with the Biceps Brachii muscle producing the generated force input between the fulcrum (elbow joint) at one end of the lever and the load (at the forearm, hand & wrist) at the other end of the lever.

Shoulder flexion is also a Third-Class Lever with both the Biceps Brachii muscle producing the generated force input between the fulcrum (glenohumeral joint) at one end of the lever and the load (at the arm, hand & wrist) at the other end of the lever.

Commonly selected exercises:
Biceps Curl
Barbell Curl
Dumbbell Curl
Hammer Curl
Reverse Curl
Concentration Curl
Pull Up
Front Raise (at shoulder)

Injuries & Risk Reduction:
Developing …

Additional Notes:
The biceps reflex test is used to help understand possible pathology at the level of C5/6 or at some point above it in the spinal cord or brain. The biceps reflex test uses a tap with a tendon hammer to quickly depress and causes a shape change of the biceps brachii tendon where it passes through the antecubital fossa. The test quickly activates stretch receptors inside the biceps brachii muscle which communicates mainly with the C5 spinal nerve and partially with the C6 spinal nerve to induce a reflex contraction of the biceps muscle and jerk of the forearm with reflex elbow flexion. A strong contraction indicates a ‘Brisk’ reflex, and a weak or absent reflex is known as a ‘diminished’ reflex. Discovery of brisk reflexes may lead to discovery of lesions of upper motor neurones. Absent or reduced reflexes may lead to discovery of lower motor neurone lesions.

The reflex is helpful in understanding the use of fast stretching and slow stretching of a muscle in strengthening or weakening a specific muscle in healthy individuals exercising for fitness and sports performance. More study is needed to determine if fast stretching activates a reflex contraction and possibly strengthens the muscle force generated. A slow, prolonged stretch may weaken and diminish the reflex reaction of the force produced by a muscle.

Helpful sources:
PubMed.gov = “biceps brachii“
Wikipedia = “biceps brachii“

Action:
The muscle as a single unit causes both hip extension and knee flexion. Both heads of the Biceps Femoris cause knee flexion. Only the long head of the biceps femoris, which originates in the pelvis — and therefore crosses the hip joint — causes hip extension. The long head of the bicep femoris is a weaker knee flexor when the hip is extended, and a weaker hip extender when the knee is flexed because of active insufficiency. Active insufficiency is the inability to produce maximal measurable tension (actively) because joint angles and levers put a muscle in a slackened position. The slackened position causes a less-than-optimal length-tension relationship of the muscle. Muscles generate less force when overstretched, as when origins and insertions are spread too far, or when the muscles are allowed too much slack, as when origins and insertions get too close. The length-tension relationship is measured from a percentage of 100% resting length of a muscle. The biceps femoris in exercise is an excellent example of active insufficiency, which explains one of the reasons leg curl strength can be stronger in a seated leg curl (hips in flexion) when compared to a prone leg curl on a flat bench (hips in extension). Consider also the effects of standing leg curl machines and prone leg curl machines with slightly flexed body boards.

When the knee is semi flexed, the Biceps femoris has a tendency to rotate the leg slightly outward — external rotation. The external rotation can cause the feet to turn outward and seems to be a common sign of fatigue, visible by observing a walking gait.

As part of the hamstring, the biceps femoris muscle provides stability to the back of the knee joint — helping to prevent shift of the femur forward over the tibia and helping to prevent strain of knee ligaments, such as the anterior cruciate ligament and the posterior cruciate ligament.

Lesser Actions:
Hip abduction.

Origin:
Short head: The lateral lip of the linea aspera, between the adductor magnus and vastus lateralis, extending up almost as high as the insertion of the gluteus maximus; from the lateral prolongation of the linea aspera to within 5 cm. of the lateral condyle; and from the lateral intermuscular septum.

Long head: The lower and inner impression on the back part of the ischial tuberosity, by a tendon common with the semitendinosus, and from the lower part of the sacrotuberous ligament.

Insertion:
Head of fibula, lateral side
Lateral condyle of tibia by a small slip

The insertion tendon splits by the fibular collateral ligament. The Fibular Collateral Ligament is a strong, rounded, fibrous cord, attached from the back part of the lateral condyle of the femur, immediately above the groove for the tendon of the Popliteus down to the lateral side of the head of the fibula, in front of the styloid process. From the posterior border of the tendon a thin expansion connects to the fascia of the leg. The insertion tendon of the biceps femoris defines the lateral hamstring.

Posterior view of the left knee showing the head of the fibula and the proximal tibiofibular joint.

Anatomy:
The fibers of the long head form a fusiform belly, which passes obliquely downward and laterally across the sciatic nerve to end in an aponeurosis which covers the posterior surface of the muscle, and receives the fibers of the short head. The aponeurosis becomes gradually formed into a tendon, which is inserted into the lateral side of the head of the fibula. There is also a small slip into the lateral condyle of the tibia.

Structure (arrangement of fasciculi):
Fusiform — fasciculi run parallel in same general longitudinal direction with narrowing at each end.  Parallel designs allow excellent range of motion but are less powerful than multipennate.

Nerve(s):
Long head: tibial nerve
Short head: common peroneal nerve

Variations:
The short head of the biceps femoris can be absent; supernumerary heads may arise from the ischial tuberosity, the linea aspera, the medial supracondylar ridge of the femur, or from various other areas of the femur.

A slip may pass to the gastrocnemius muscle.

Antagonist muscles:
Quadriceps: rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.

Co-active muscles:
Knee flexion:
Semimembranosus
Semitendinosus
Sartorius (knee flexion and external rotation)
Gastrocnemius (knee flexion)

Hip extension
Gluteus maximus

Joint(s):
knee
hip

Lever Class Details (SECTION UNDER REVIEW FOR ACCURACY):
Knee flexion is a Third-Class Lever with the Biceps Femoris muscle producing the generated force input between the fulcrum (knee joint) at one end of the lever and the load (at the lower leg, ankle & foot) at the other end of the lever.

Hip extension is also a Third-Class Lever when the leg is extended in open chain kinetics with the Biceps Femoris muscle producing the generated force input between the fulcrum (glenohumeral joint) at one end of the lever and the load (at the leg, ankle and feet) at the other end of the lever.

Hip extension is also a Third-Class Lever when the hip is rotated posteriorly with the Biceps Femoris muscle producing the generated force input between the fulcrum (glenohumeral joint) at one end of the lever and the load (the upper body) at the other end of the lever.

Commonly selected exercises:
Leg Curl (prone)
Leg Curl (standing)
Squat
Hip Extension (pulley)
Roman Chair (hip extension)
Multi-Hip Machine
Leg Press Machine

Injuries & Risk Reduction:
Developing …
Hamstring tear
Hamstring pull
Ruptured tendon
Instability of proximal tibiofibular joint

Additional Notes:
Developing …
Important muscle in backside training. Glute-ham training in closed-kinetic hip extension is important in preventing hamstring injuries.

Helpful sources:
PubMed.gov = “biceps femoris“
Wikipedia = “biceps femoris“

Additional helpful searches:
PubMed.gov = “hamstring tear“
PubMed.gov = “rupture biceps femoris“

Originally Published on: Sep 7, 2008

The Triceps Brachii muscle shapes the lateral part of the upper arm and causes elbow extension, which which straightens the arm at the elbow …

Press up cable handle over your head.

Slightly flex your elbow joint.

Retract scapula and direct reaction force tension into your core and the scapulothoracic joint, not the glenohumeral joint.

Place your free hand on the hip at the same side of the pulley or put the free hand on your sacrum or low back region with you elbow flexed.

Descend by squatting with knee flexion, hip flexion and anterior pelvic tilt.

While descending, laterally flex trunk toward the low pulley side.

Descend as far as you can maintain an anterior pelvic tilt and as long as there is no strain on the knees.

Rise from the squat position by extending knees and hips, moving into a neutral and almost posterior pelvic tilt while bringing the laterally-flexed trunk back to a neutral trunk position in the sagittal plane. A lot of driving motor force comes from the oblique abdominal muscles and the gluteal muscles. The arm with hand grip on the pulley handle remains overhead.

Repeat repetitions.

There are similar exercises recommended with the use of a kettlebell. A progression of this exercise could be using a kettlebell for advanced joint stability, especially at the glenohumeral joint. However, the pulley version offers a better vector for activation of oblique abdominal muscles and less downward compression (and associated risk of injury) on the shoulder joint or spinal column if proper technique is not performed.

For more advanced progressions, see Art of Strength by Anthony Diluglio at artofstrength.com
– some exercises are more advanced and involve technique that is difficult to learn without one-to-one instruction. Some exercises involve deep knee flexion and extreme range of motion action at the glenohumeral joint and may have higher risk of musculoskeletal injuries associated with their performance. In other words, Anthony DiLuglio is an excellent instructor, but some exercises are more advanced and therefore involve greater risk of injury —especially if not performed properly.

Search Anthony Diluglio on Amazon …

Features seven time Ironman Triathlete Jonathan Roche guides you through two 12-minute workouts (beginner and advanced). Roche demonstrates the 3-Layered Crunch and Russian Twist to effectively chisel your torso. Available with a weight medicine ball with handles that comes in two weight size selections: 6lbs. and 8lbs.

The program on DVD emphasizes the focus on multiple abdominal exercises with a focused workout.

Coming soon to CoolFitnessGifts.com …

Advanced users can easily perform reps with weight resistance in the
150-190 LB maximum range. However, at higher resistance it often feels
like the opposite side (from direction toward concentric action of torso
rotation) is doing most of the work — ‘pushing’ the rotation as
opposite external oblique abdominal muscles are the primary movers.

But what if you say “I want to really focus on my internal oblique
abdominal muscles?” Advanced users with conditioned muscles, ligaments
and tendons might be ready to try a progressive modification of the
Cybex Torso Rotation machine.

The position described below may put more stress on the lower back, hip
joints, and sacroiliac joints; so proceed with caution and closely
monitor the stress you feel on these musculoskeletal regions. You might
start with a lighter resistance than the normal exercise. Also, the seat mount on the Cybex Torso Rotation machine occasionally fails either by broken parts or by slippage of the sawteeth that mount the seat to the machine. The modified position described below makes the user more vulnerable to a fall if the seat fails because it is more difficult to react with your feet and put your body in a stable position to prevent or attenuate a fall. Take extra care to make sure the seat is secure and stay ready to bail safely if the seat fails.

Now for the exercise action description:
Place both feet on the outermost foot platform of the Cybex Torso
Rotation machine. Feet can be placed parallel, but if your feet are
wide, you may want to place your feet in a tandem position.

Rotate toward the center the same way you would rotate the foot platorms
in the normal exercise. You will feel much more concentric action coming
from the same-side internal oblique muscles. You will also feel more
same-side action due to forces transmitted in force grounding action
along the gluteus medius, tensor fascia latae and possibly the vastus
lateralis.

Remember that it is always best to rotate the exercise only roughly to
the center position during each repetition for a set, and then readjust
the machine to rotate in the opposite direction for another set.

Reebok New York Giants Navy Blue Commemorative Super Bowl Champions Fitted Hat

Giants Reebok Men’s NFL ‘07 NFC Conference LR Tee

Triceps Pressdown Bar with Swivel

Triceps Straight Bar