![]() ![]() At the base of this hill to provide support and width is the short head. To explain why the long head bicep is often tagged as a bicep peak, let us visualize the bicep as a hill top. Hence, long head exercises are popularly referred to as bicep peak exercises. In terms of aesthetics, the long head adds to the peak of the biceps, while the short head gives the bicep its width. ![]() Understanding these simple functions is important for knowing how to best target the biceps during workouts. These two parts of the muscle function together to flex the elbow (bring your forearm up toward your upper arm) and supinate the forearm (rotate the forearm outward).Īs both muscle heads cross the shoulder joint, they also assist in flexion and abduction/adduction of the shoulder. The short head attaches to the coracoid process which is a bony protrusion on the scapula.Īs you can see from the picture, the short head is located along the inner side of the anterior upper arm and the long head is located along the top/outer side of the anterior upper arm. The long attaches to the supraglenoid tubercle in the hollow of the scapula right near the shoulder joint. To be anatomically specific, the long head and short head both originate at the scapula, but along different points. However, the heads share the same muscle belly, which means they converge along the upper arm and insert into the same area. If a person has a very well-developed bicep and low body fat, you can see the long and short heads of the bicep. In the case of the biceps, it is two, hence the 'bi' in bicep. "Heads" simply means the muscle has different attachment points. The bicep brachii is a single muscle on the anterior side of the upper arm that is divided into a short and a long head. It's time to develop some huge bicep peaks! In this article, we are going to tackle the best exercises for the long head of the bicep, which is often underdeveloped in those who lack a complete understanding of the biceps brachii. By understanding how a muscle works, you will know which are the most effective exercises to do and what the right training variables are. While you don't need extensive knowledge on human muscle anatomy and function to go into the gym and get a good workout in, if you want to achieve the absolute best results in the development of any given muscle, you do. ![]()
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