Everything You Need to Know About Arm Muscles
BICEPS
The biceps brachii (L. biceps, two-headed [bis, two; caput, head]; G. brachion, arm), commonly known as the biceps, is the prominent two-headed muscle of the upper arm.
While it acts as a synergist in elbow flexion, it also affects the elbow, forearm, and shoulder.
Note: The biceps are most active during elbow flexion when the forearm is supinated and the shoulder is neutral or extended. If the forearm is neutral or pronated (e.g., hammer or reverse curls), the brachioradialis is engaged. When the shoulder is flexed (e.g., preacher curls), the brachialis takes over.
Located in the anterior compartment of the arm, the biceps brachii is the outermost muscle at the front of the upper arm and lies superficial to the brachialis.
The biceps are arguably the most popular muscle group in human physiology, especially among beginners in weightlifting. Positioned at the front of the body, they are easily visible in the mirror or when looking down. Despite being a relatively small muscle, they stand out and add an aesthetic emphasis to the physique. When someone asks you to flex your muscles, it’s expected that you’ll showcase your biceps.
Structure of the Biceps Brachii
The biceps brachii consists of two heads:
- Short head (inner head): Originates from the outer upper part of the scapula.
- Long head (outer head): Originates just above the shoulder socket on the scapula.
Both heads run parallel along the humerus, extending downwards and inserting into the proximal radius.
Functions of the Biceps
The biceps perform two primary functions:
- Forearm supination
- Elbow flexion
- Shoulder flexion and abduction (although biceps play a minor role in these movements)
To train the biceps effectively, it’s essential to understand these functions. The most efficient way to target the biceps is to fully flex the elbow and supinate the forearm at the peak of the movement.
Best Biceps Exercises
- Biceps Curl
- Alternating Biceps Curl
- Hammer Curl
- Incline Dumbbell Curl
- Preacher Curl
- Reverse Barbell Curl
- Standing Barbell Curl
- Zottman Curl
- Cable Curl
- Decline Dumbbell Curl
Proper execution of cheating curls can be beneficial, but beginners risk injury if performed incorrectly. Advanced lifters who understand their bodies well can utilize them effectively.
The length of your muscle belly determines whether you can develop a prominent “peak.” (Short vs. long biceps).
Strong biceps support your back workouts by assisting in pulling movements.
TRICEPS (BACK OF THE ARM)
The triceps brachii has three heads:
- Long head: Originates from the scapula.
- Lateral head: Originates from the humerus.
- Medial baş: Humerus kemiğinden köken alır.
All three heads merge into a single tendon that inserts into the ulna.
Structure of the Triceps Brachii
- Medial Head: Composed primarily of Type I muscle fibers, which are slow-twitch and used for endurance activities (activated through high repetitions).
- Lateral Head: Composed primarily of Type IIb fibers, which are fast-twitch and used for generating high force, power, and speed.
- Long Head: A mix of both muscle fiber types.
The triceps cross the elbow joint and attach to the forearm. Therefore, extending the elbow engages the triceps, making elbow extension their primary function.
Triceps’in uzun başı skapuladan kaynaklandığından omuz hareketini de etkiler. Uzun baş şunlara yardımcı olur:
Omuz adduksiyonu
- Shoulder extension
Best Triceps Exercises
To develop well-rounded triceps, include different grip styles and equipment in your training, such as:
- Close-Grip Bench Press
- Cable Rope Triceps Pushdown
- Lying Triceps Extension
- Tricep Dips
- Diamond Push-Ups
- Bench Dips
- One-Arm Overhead Extension
You can split arm workouts into separate biceps/triceps sessions or train them together using supersets for efficiency.
Frequently Asked Questions About Arm Training
Is it effective to train arms every day for faster growth?
No. Muscle growth occurs during rest and recovery, not just training. Overtraining can hinder progress.
Are isolation exercises necessary for arm development?
Biceps and triceps are activated in many compound movements. Isolation exercises help target these muscles more precisely, but they will still develop through exercises like chest and back training.
Should biceps and triceps be trained together or separately?
Both approaches can be effective. It depends on your workout plan and recovery ability.
How should biceps/triceps exercises be incorporated into chest and back workouts?
There are two common approaches:
- Train the assisting muscle after the main muscle:
- After chest workouts, finish with triceps exercises (since triceps assist in pressing movements).
- After back workouts, finish with biceps exercises (since biceps assist in pulling movements).
- Train the fresh muscle first:
- Train biceps after chest day (to avoid pre-fatigue).
- Train triceps after back day (to avoid pre-fatigue).
It depends on which method yields better results for you.
Should arm isolation exercises be included in full-body workouts?
If you train full-body multiple times a week, you might skip isolation exercises due to time constraints. However, if you have extra time, adding arm exercises can be beneficial.
What are the best exercises for maximum biceps growth?
All curl variations contribute to biceps development, but barbell curls are among the most effective.
What are the best exercises for maximum triceps growth?
All pushdown and extension exercises work the triceps. However, compound exercises like close-grip bench press and dips can build serious mass.
What happens if you neglect one head of the triceps?
You may struggle to achieve a defined, well-balanced arm shape.
Do pull-up variations contribute to biceps growth?
Yes. Strong biceps improve pull-ups, and pull-ups, in turn, develop biceps. Additionally, fundamental pushing and pulling exercises (e.g., bench press, barbell row) should not be neglected for overall arm development.