Biceps Muscles– Functions, Conditions & Injury Treatments

There are various important muscles in your body physique but the biceps are considered to be more important and more popular than the others because they can be shown off and properly built biceps is the symbol of health, power and strength. Visibility of these muscles may not be the main reason for their popularity but they are well-known because of their importance in performing various activities throughout the day.

Two Headed Muscles

The biceps is a two-headed muscle and it is found between shoulder & elbow on upper arm. Both of the heads take place on shoulder blade or scapula which is a connecting bone and connects upper arm bone with collar bone. The joining of both the muscles develop muscle abdomen attached to upper forearm. The biceps muscles cover joints of elbows and both shoulders.


Functions of Biceps Muscles

The major function of bicep muscle is to enable forearm to move to the shoulder. The bicep muscles also do forearm rotation or supination.

  • The common function of biceps is to help in bending arms which is commonly known as the elbow flexion. This movement is not done alone by the biceps but there are other factors involved such as brachioradialis, brachialis, and pronator teres which enable this process. The experts suggest few useful exercises such as barbell and dumbbells curl to train biceps muscles.
  • The other important function of biceps is to work with forearm which is made of 2 bones medically known as radius & ulna. The combination of these bones is called radioulnar joint. The biceps brachii and supinator muscles enable the rotation movement of forearm and enable your palm to turn upward.
  • As these muscles crosses shoulder joints, its involvement is essential whenever your arm is raised and this particular movement is called the shoulder flexion. Thought, the major responsibly for this move goes on deltoids, the biceps play major role and assist the deltoids. Put your one hand on biceps and make your arm move in the forward direction, you can easily feel great tension in biceps muscles which confirms the involvement of biceps in forward move.

Exercises and Stretches to Target Biceps

1) Alternating Hammer Curls

It is a great exercise for biceps and this is commonly used in all major training program which are designed to build muscle mass.

2) Alternate Incline Dumbbell Curl

It can be performed with fashion and it has been proven to be an effective workout for biceps for which you just need to have Dumbbells.

3) Barbell Curls

The expert trainers also suggest barbell curls to target biceps muscles with the effectiveness of barbell. You can easily find lots of workouts with various alternative techniques to perform it.

4) Concentration Curls

It is considered to be most focused among all other bicep exercises for isolation as this one greatly focuses on biceps. This is performed with Dumbbells.

5) One-Arm Cable Preacher Curl

It can be used to place a huge amount of tension to get bigger biceps and this will allow you to promote balance around your arms with biceps isolation. In this exercise, you will need cable as equipment.

Biceps Conditions

Biceps Strain

The overstretching as well as tearing of bicep muscles can develop pulled biceps which may be quite painful in some cases and the swelling may also occur. The strains might develop in shoulder front, the middle, or at below the elbow.

The elbow is considered to be a very stable joint because of its strong bony structure while on the other hand; the shoulder is considered to be an unbalanced and unstable joint and completely depends upon the muscles and bones.

It simply means that you have to have very good posture and strength to keep your shoulders into good position so they can move easily. If you have good posture, you will find sufficient space in your shoulder joint which will enable tendons as well as bones to move in full assortment of action with no problems at all. If this free space is not properly utilized, in the result, it is decreased.

Biceps Proximal Tendon Rupture

This condition occurs when biceps tendons are torn away. The rupture proximal head of biceps tendon normally involve either biceps tendon head. The main sufferers of this condition are aged individuals who are always more prone to have degenerative changes in biceps tendon which leads to collapse of the structure. In most of the cases, the patients feel pain in shoulders. This condition may also develop during a normal or usual activity that you often perform.

Distal Biceps Tendon Rupture

The distal biceps rupture condition develops when tendon which attaches biceps muscle and the elbow gets torn from the bone. In this problem, the main sufferers again are middle-aged men who are not strong enough to lift heave loads.

As mentioned earlier that the biceps muscle run from shoulder to elbow on upper arm’s front area, the tendons play their role to attach muscles and bone together. Moreover, the 2 tendons connect bicep’s upper part and muscles to shoulder and biceps’ lower end is connected with elbow by another tendon. The distal biceps tendon is basically the lower biceps tendon.

Proximal Biceps Tendinitis

There are 2 types of proximal tendons which are known as long head and short head tendons. Both of them are attached to shoulder blade in two different places where they hold upper arm bone but don’t prevent your shoulder moving freely.

If the tendons are overused, they might get irritated or swollen which may eventually lead to biceps tendonitis and once you get this problem, you will surely find difficulty in moving your hands and you will feel pain. However, most of the cases are healed but off course it requires rest and medication.

Some of the very common symptoms of Proximal Biceps Tendonitis are pain, weakness and stiffness. PBT begins very slowly but gradually the condition gets worse and the more pain is felt while using the arm.

Biceps contracture

Sometimes the biceps gets contracted permanently with bent elbow. This condition normally occurs after a harsh stroke.

Big Biceps

Treatment of Biceps Injuries

Whenever, someone gets an injury to the muscles, the first task is to get relieved from the pain by reducing the level of pain, swelling and inflammation. There are a few tips which you can use to improve your condition.


In case of muscles injuries, the rest is an integral part of your treatment without which you cannot get relieved. If you don’t decrease your routine activities, it will not be possible for your muscles to begin healing process. However, if your injury is of mild level, you might not have to take complete rest but in case of severe condition, you must avoid doing anything that can hurt damage or put pressure on your muscles.


The second important tip is to use ice on the affected area in the very beginning of your treatment. This will greatly help you decrease swelling, pain and inflammation. Applying ice for 10-15 minutes 3-4 times a day would be great enough.