Question

Highlight 2 exercises aimed at training the two heads of the Biceps Brachii with rationale as to why they would be effective for increasing both muscular size and strength. Make reference to the primary movements bought about by the 2 heads of the Briceps Brachii and other flexors of the elbow activated during these exercises.

Answer 1

Let us first discuss the two heads of Biceps Brachi.

Biceps Brachi: The biceps brachii consists of two heads and they both originate from the scapula.

Origin

Short Head: Apex of the coracoid process of the scapula.

Long Head: Supra-glenoid tubercle of the scapula and from the glenoidal labrum.

Insertion:

Radial tuberosity and fascia of forearm via bicipital aponeurosis.

Primary action :

The primary functions of the biceps brachii are flexion of the elbow and supination of the forearm. In fact, it is the prime mover of forearm supination. Since it crosses the glenohumeral joint, it also serves to assist shoulder elevation.

• Extended elbow: Biceps is a pure elbow flexor until it reaches 90-degree flexion.
• At 90 degrees flexion and forearm supinated: Most efficient to produce elbow flexion.
• At 90 degrees flexion and forearm pronated: Biceps becomes the primary forearm supinator.

So, the exercises designed to strengthen the biceps brachii would include the repetitive movement of biceps brachii. The exercises can be progressed by gradually increasing the repetitions, a number of sets or resistance provided they do not cause or increase pain.

Resistance Band Bicep Curls for the short head:

• Begin this bicep strengthening exercise holding a resistance band with your arms slightly behind your body and your elbows straight.
• Keeping your back straight and upper arms still, slowly bend your elbows against the resistance band tightening your biceps and flex your elbow till 90 degrees.
• Note: flexing till 90 degrees would be enough to strengthen the biceps.

Long head: Training the long head is beneficial when aiming to increase the “peak” of the biceps.

Standing curls with Dumbbell:

• To maximize the activation of the long head, start the curl in the standing position with your hands lined up with the body and in the neutral position (thumb pointing forward).
• Now supinate slowly while you move through the range of motion by bringing the weight up and flexing the elbow.
• Now pronate again to bring the hand in neutral while extending.

Other flexor activated during this would be brachialis and brachioradialis.

Repetitive resistance exercises lead to hypertrophy of the muscle and increased strength by stimulating the satellite cells and other growth factors.

• Skeletal muscle is the most adaptable tissue in the human body.
• When muscles undergo intense exercise, as from a resistance training bout, there is trauma to the muscle fibers.
• White blood cells rush to the injured muscles to reduce inflammation.
• Cytokines – special “cell-signaling” proteins – are released, further stimulating white blood cell response and triggering the production of satellite cells.
• The satellite cells have only one nucleus and can replicate by dividing and differentiate into muscle cells.
• Satellite cells can fuse with existing muscle fibers, facilitating repair and growth and thus increasing the muscle fibers which in turn increases the muscle mass.
• Exercises also stimulate growth hormones that are known to increase muscle mass.