Biceps Brachii
Biceps Brachii
Stretches
Stretches
Biceps Brachii, ARM Stretch for Beginners standing or kneeling
Biceps Brachii, ARM Stretch for Beginners standing or kneeling
How to perform the stretch:
1. Start in a standing or kneeling position
2. This movement stretches both sides at the same time
3. Extend shoulders and arms ‘behind you’
4. Intertwine your fingers and press your thumb pads together
5. Extend your shoulders ‘rearward’ 5 – 10 degrees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Brachii, ARM Stretch for Intermediates standing or kneeling
Biceps Brachii, ARM Stretch for Intermediates standing or kneeling
How to perform the stretch:
1. Start in a standing or kneeling position
2. This movement stretches both sides at the same time
3. Extend shoulders and arms ‘behind you’
4. Intertwine your fingers and press your thumb pads together
5. Extend your shoulders ‘rearward’ 15 – 30 degrees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Brachii, ARM Stretch for Advanced standing or kneeling
Biceps Brachii, ARM Stretch for Advanced standing or kneeling
How to perform the stretch:
1. Start in a standing or kneeling position
2. This movement stretches both sides at the same time
3. Extend shoulders and arms ‘behind you’
4. Intertwine your fingers and press your thumb pads together
5. Extend your shoulders ‘rearward’ 35+ degrees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Brachii, Single ARM Stretch for Beginners standing
Biceps Brachii, Single ARM Stretch for Beginners standing
How to perform the stretch:
1. In a standing position, choose the target muscle or side of the body you intend to stretch
2. Stand ‘side-on’ to the stretch anchor point
3. Extend the target shoulder and arm 45 degrees ‘outwards’ grasping the anchor point with the thumb facing down
4. Pivot the whole body 90 degrees ‘away’ from the anchor point
5. Bend at the knees and ‘squat’ to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Brachii, Single ARM Stretch for Intermediates standing
Stretch NameBiceps Brachii, Single ARM Stretch for Intermediates standing
How to perform the stretch:
1. In a standing position, choose the target muscle or side of the body you intend to stretch
2. Stand ‘side-on’ to the stretch anchor point
3. Extend the target shoulder and arm 60 degrees ‘outwards’ grasping the anchor point with the thumb facing down
4. Pivot the whole body 90 degrees ‘away’ from the anchor point
5. Bend at the knees and ‘squat’ to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Brachii, Single ARM Stretch for Advanced standing
Biceps Brachii, Single ARM Stretch for Advanced standing
How to perform the stretch:
1. In a standing position, choose the target muscle or side of the body you intend to stretch
2. Stand ‘side-on’ to the stretch anchor point
3. Extend the target shoulder and arm 90+ degrees ‘outwards’ grasping the anchor point with the thumb facing down
4. Pivot the whole body 90 degrees ‘away’ from the anchor point
5. Bend at the knees and ‘squat’ to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The Biceps Brachii muscle is most often trained with arm curls using a dumbbell, however if it is trained functionally and through all of its actions, it will be more toned, defined and far stronger.
Origin:
- Long Head – Supraglenoid tubercle & glenohumeral labrum.
Short Head – Corocoid process of the scapula.
Insertion:
- Bicipital aponeurosis and radial tuberosity.
Action:
- Flexion and supination of the elbow. Flexion of the shoulder. Long head abducts the shoulder. Short head adducts the shoulder. Stabilization of the glenohumeral joint.
Dislocation of Biceps long head tendon out of bicipital groove. Tendoniopathy, muscle strain or ruptures due to excessive lifting or overhead activities.