Muscle guide · Arms
Also called biceps, bis
The biceps brachii is the spindle-shaped muscle on the front of the upper arm. Its short head starts on a bony hook at the front of the shoulder blade and its long head on the top rim of the shoulder socket; both meet in a tendon to a bump on the forearm just below the elbow.
It bends the elbow, but its strongest job is turning the palm up (supination), as when you turn a key or a screwdriver; the brachialis underneath does much of the elbow bending.
| Part | Starts at | Attaches to | What it does |
|---|---|---|---|
| Long head | Top rim of the shoulder socket (supraglenoid tubercle) | Bump on the thumb-side forearm bone (radial tuberosity) | Bends the elbow and turns the palm up; its tendon runs through the shoulder joint |
| Short head | Bony hook at the front of the shoulder blade (coracoid) | Radial tuberosity, slightly lower than the long head | Bends the elbow and turns the palm up |
Chin-ups worked the biceps more than pull-ups. In a small EMG study, biceps activity during curls was similar with palms up, neutral or down.
3D demoDumbbell biceps curlBeginner · A dumbbell
3D demoBarbell curlIntermediate · A barbell
3D demoChin-upAdvanced · Pull-up bar
3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box
3D demoCable preacher curlBeginner · A cable machine + A bench or box
3D demoAlternating hammer curlIntermediate · A dumbbellArm straight and behind you with the palm turned down reverses all three of its actions.
Long-head tendinopathy causes pain at the front of the shoulder, worse lifting overhead. It usually comes with other shoulder problems, most often rotator cuff disease; primary cases occur in young throwing and hitting athletes.
A long-head rupture at the shoulder leaves a 'Popeye' bulge and is usually managed without surgery. A rupture at the elbow, typically from catching a load heavier than expected, causes a pop, bruising and weak palm-up turning; it is much more common in men aged 35 to 54 and usually needs surgery, otherwise supination strength falls by about 30 to 40%.
Each grade rates the evidence for the correction.
The muscle-specific StatPearls chapters describe the brachialis as the primary elbow flexor and the biceps as mainly a supinator. It bends the elbow; it is just not doing it alone.
In a small EMG study, biceps activity did not change with grip; what rose with a palm-down grip was the brachioradialis.
Source 6
Biceps, triceps and forearms: curls, hammer curls, skull crushers, pushdowns, concentration curls and dips.
35 minBeginner7 movesA dumbbell, A bench or boxA pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.
55 minIntermediate10 movesPull-up bar, A barbellIt turns the palm up (its strongest action) and bends the elbow, with help from the brachialis underneath.
Curls with any grip work it; chin-ups also work it hard, more than pull-ups.
The long head from the top of the shoulder socket and the short head from the front of the shoulder blade.
Anatomy and movement education, not a diagnosis or treatment plan. If you have pain that follows an injury, is severe or getting worse, or comes with numbness, weakness or swelling, get it assessed. Health disclaimer.
