Did you know that the upper arm is composed of the triceps and the biceps? The triceps muscles are the larger of the two. To achieve balance, be sure to train biceps and triceps.
Biceps
Anatomy & Tips
The biceps are located on the front of the upper arm between the shoulder and elbow. It consists of two parts (hence the name Bicep) the brachii long head and brachii short head. The biceps attach to the shoulder joint and the forearm by tendons. The purpose of the biceps is to turn the palm upwards (supinate the forearm), flex the elbow, and flex the shoulder joint.
One common mistake that people make while working the biceps is that they sometimes swing the weight up with their body. This is usually the case because the weight is too heavy. Use weights that are a challenge, but not too heavy where it could cause an injury.
Forearms
Anatomy & Tips
It has been said that some people do not see the significance of training the forearm…so they don’t. But strong forearms support the back and biceps when training with weights…especially when lifting a heavier weight. You would want that strength in your forearm to help prevent improper lifting which could lead to injuries.
The forearm is the area between the elbow and the wrist. The two bones of the forearm would be the radius and the ulna. There are several muscles in the forearm such as flexors and extensors which makes the fingers bend and flex. There are muscles that make the elbow flex (Brachioradialis) and also pronators and supinators which makes the hand turn upwards or downwards.
A good exercise for the forearm is the farmer’s walk. Challenge yourself by using heavy dumbbells. Walk with your head forward and shoulders back and with your arms at your sides. Walk about 40 yards carrying the weights at your sides. Do not swing the arm. Keep the weights close to your body. This is a total body exercise but also targets the forearm. Check out the ‘Exercise’ tab for more exercises for the forearm.
Triceps
Anatomy & Tips
The triceps brachii muscle, more commonly referred to as the Tricep, is located in the upper arm between the shoulder and the elbow. The tricep also is a stabilizing muscle of the shoulder. It is sometimes referred to as a three-headed muscle. It consists of the long head, the medial head and the lateral head. Together, all three heads form a tendon which inserts at the Ulna. The tricep muscle is bigger than the bicep muscle.
The purpose of the triceps is to extend the forearm as it is an extensor muscle of the elbow. Building great triceps can be achieved by either isolation or compound exercises. There are a few good exercises to strengthen the triceps located within the ‘Exercise’ tab. Check them out!
