Biceps are what kind of muscle

All three heads insert attach on the rear of your elbow on a small protrusion of bone called the olecranon process. The functions of the triceps include 2 , 3 :. The biceps and triceps are each unique in their makeup and function. One consists of two heads and is responsible for arm flexion, and the other consists of three heads and is responsible for arm extension. Like any other muscle, the biceps should be targeted in a variety of rep ranges.

Usually, 6—12 reps per set is a good place to start for most people. Generally, beginners may want to start with 2—3 working sets of biceps training per session, whereas intermediate and advanced trainees may need 4—6 sets to see growth. The triceps are similar to the biceps in that they should be targeted in a variety of rep ranges. Anything between 6—12 reps per set is common. For beginners, 2—3 sets per session may be sufficient — though as you become more advanced, more sets are required to make progress.

Considering that the triceps are also a relatively small muscle, they can recover quickly , which is why at least 2 sessions per week will maximize muscle gains 4. The biceps and triceps are similar in their training capacity, both requiring 2 or more sessions per week for maximum growth. The triceps are best targeted with pushing or extension movements, whereas the biceps are best worked with curling movements.

The triceps, on the other hand, consist of three heads, and hitting them all requires consideration. Generally, the triceps are well-targeted with variations of the pushdown and overhead extension. Specifically, though, the medial and lateral heads are best targeted with pressing and pushdown movements, whereas the long head is worked well by overhead extension exercises. That said, considering that the triceps are a larger muscle group, some may be able to lift more weight with these.

Due to their structure and relatively small size, the biceps and triceps are prone to injury, either from acute trauma or chronic overuse. These are the most common bicep injuries 5 , 6 :. Here are the most common tricep injuries 5 , 7 :.

The biceps and triceps are somewhat injury prone due to their relatively small size and structure. The two heads join in the middle arm to form a combined muscle belly. Although the heads work in tandem to move the forearm, they are anatomically distinct, with no conjoined fibers. As the heads extend downward toward the elbow, they rotate 90 degrees and attach to a rough projection just beneath the neck of the radius called the radial tuberosity.

Of the other three muscles that make up the upper arm, the biceps is the only one to cross two joints: the elbow joint and the glenohumeral shoulder joint. Despite what some think, the biceps is not the most powerful flexor of the forearm. Although the biceps is the most prominent muscle of the upper arm, it serves to support and stabilize the deeper and stronger brachialis muscle whenever lifting or lowering the forearm.

The main functions of the biceps are the flexion and supination outward rotation of the forearm. This is facilitated, in part, by the degree rotation of the muscle as it connects to the radius.

As the biceps muscle contracts, it can do one of two things or both together :. Although the supination of the forearm involves the biceps, pronation in which the palm is turned downward is facilitated by the brachialis and corresponding pronator muscles. The biceps also weakly assists with arm movements at the glenohumeral joint, including forward flexion lifting the entire arm forward , abduction opening the arm to the side , and adduction folding the arm across the body. The small head of the biceps is important in stabilizing the scapula, allowing us to carry heavy weights when the arm is in an extended downward position.

The movements of the biceps are facilitated by the musculocutaneous nerve, which runs from the cervical neck spine and ends just above the elbow. The brachialis and coracobrachialis muscles are also serviced by the nerve. In addition to directing the contraction of muscles, the musculocutaneous nerve also referred to as the fifth, sixth, and seventh cervical nerves provides sensations to the outer side of the forearm from the elbow to the wrist.

A separate nerve, known as the radial nerve , services the brachioradialis muscle. Because the biceps are involved in such vital tasks as lifting and gesturing, the tendons and tissues that make up the muscle are vulnerable to harm. Most occur as a result of physical trauma or repetitive activity. Among some of the more common conditions affecting the biceps:. Most injuries involving the biceps will heal on their own without the need for surgery. Nonsteroidal anti-inflammatory drugs like Advil or Motrin ibuprofen or Aleve or Naprosyn naproxen can help reduce pain and swelling.

Intra-articular cortisone injections may also be used to temper pain and inflammation associated with chronic tendinitis. Corrective surgeries are typically reserved for elite athletes or people with severe ruptures or intractable pain in whom conservative treatments have failed. Biceps tenodesis is used to treat chronic or severe shoulder pain caused by a biceps tendon injury.

Recovery from tenodesis varies but typically requires an arm sling for the first few weeks followed by four to six weeks of physical therapy. Recovery may take longer if more than one procedure is performed. One example is a SLAP repair surgery used to fix the tendon encircling the glenoid where proximal bicep tendon is attached.

Biceps tenotomy, also known as a tendon release, is an arthroscopic procedure in which the proximal tendon is severed and allow to hang down the upper arm. It is a fast and effective way to treat pain without compromising the integrity or stability of the shoulder. Tenotomy is reserved for sedentary people who are less likely to notice any difference in arm strength or function after surgery. Tenotomy is less reasonable for athletes who may experience a marked loss of strength or develop spasms when weightlifting or doing repetitive turning motions like rowing.

A Popeye deformity is also possible. A structured program of physical therapy and rehabilitation is considered essential following tenodesis or tenotomy. Without them, the odds of fully recovering biceps strength, mobility, and range of motion ROM are low. The program is generally broken into three stages:. Athletes and active adults may embark on an additional two weeks of advanced strength training to restore them to peak performance.

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