The biceps is a muscle (one of the best known muscles in the human body) located in the upper arm, extending from the shoulder to the elbow. It is composed of two heads: the short head and the long head. The short head originates from the scapula, while the long head originates from the upper arm.
These muscles are one of the most important muscles in the arm, and are responsible for many of the movements we perform on a daily basis. As physiotherapists, it is important that we have a thorough understanding of the anatomy and function of the biceps, so that we can treat and prevent injuries to this area of the humerus.
What are its functions?
Here are some of the main functions:
The first is elbow flexion, the most well-known function of the biceps. This movement occurs when the arm bends upwards and approaches the shoulder. They are essential for exercises such as dumbbell biceps curls.
Another similar function is shoulder flexion, although this is not a primary function of the biceps, the muscle can also assist in shoulder flexion. This movement occurs when the arm is raised towards the ceiling and the biceps work in conjunction with other muscles to allow this movement.
In addition, they also allow supination of the forearm, which is the movement that occurs when the palm of the hand rotates upwards. The biceps are responsible for this movement and work together with other muscles to allow the hand to rotate upwards.
Finally, they are also important for stabilising the shoulder. The muscle helps keep the head of the humerus in place in the glenoid socket of the shoulder and prevents it from slipping.
As physiotherapists, it is important to understand the anatomy and functions of the muscles in the body. If you have patients who present with biceps pain or injury, it is important to work with them to develop a treatment plan that focuses on restoring normal function to the muscle.
This may include biceps-specific stretching and strengthening exercises, manual therapy, physical therapy, and in some cases, surgery. Be sure to work in collaboration with your patients’ doctors to ensure a safe and effective treatment plan.
Examples of biceps exercises
The biceps are one of the most popular and common muscle groups among fitness enthusiasts and bodybuilders, but they are also important for daily function and arm mobility. As a health professional, it is important that you know the best biceps exercises to help your patients improve their strength and mobility. In this space, we will explain some of the best exercises you can recommend to your patients.
The first is the dumbbell biceps curl. This is a classic exercise that involves lifting and lowering dumbbells while maintaining proper form. You should start with a dumbbell in each hand, palms up and arms at your sides. The dumbbells should then be lifted towards the shoulders and slowly lowered to the starting position. Three sets of 12 repetitions are recommended.
Another exercise is the barbell biceps curl. This exercise is similar to the dumbbell biceps curl, but a barbell is used instead of dumbbells. To perform it, the barbell should be grasped with the palms facing upwards, with the hands shoulder-width apart. The bar should then be lifted towards the shoulders and slowly lowered to the starting position. Three sets of 12 repetitions are recommended.
The hammer curl is also similar to the dumbbell curl, but instead of rotating the palms upwards, the palms are held in a neutral position. To perform it, you need to start with a dumbbell in each hand, with your arms at your sides and palms facing inwards. Then, lift the dumbbells towards your shoulders and slowly lower them to the starting position. It is advisable to perform three sets of 12 repetitions.
Biceps push-ups are an effective exercise for the biceps and forearms. To perform it, you need to stand with your arms at your sides, palms up and fingers pointing in front of you. Then, bend your elbows and raise your hands towards your shoulders, without moving your elbows. To finish, slowly lower back to the starting position and repeat. It is recommended to perform three sets of 12 repetitions.
Finally, there is the cable biceps curl. This exercise is performed with a resistance cable. To perform it, you need to grab the cable with one hand and stand in a stable position. Then lift the cable towards your shoulder and slowly lower yourself back to the starting position. It is advisable to repeat with the other hand and perform three sets of 12 repetitions.
In conclusion, it is an important muscle in the human body that can suffer from injuries and problems. It is important to treat and prevent these problems to maintain good health and function of the arm and shoulder.
In terms of its functions, the main function is elbow flexion. This means that when they contract, they bend the elbow and bring the hand closer to the shoulder. They are also responsible for supination of the forearm, which means that they turn the palm of the hand upwards. In addition, the long head is also responsible for shoulder extension and rotation.
Some of the best exercises you can recommend to your patients are: dumbbell biceps curls, barbell biceps curls, biceps push-ups and cable biceps curls.