Biceps refers to two muscle heads that run down the front of the upper arm that are called the biceps brachii. The biceps muscle group is composed of two muscles: the short and long heads of the biceps and the brachialis.
The short head of the biceps arises from the tip of the coracoids process of the scapula and inserts into the radial tuberosity.
The long head of the biceps arises from the supraglenoid tubercle of the scapula and inserts into the radial tuberosity.
The long biceps assists the anterior deltoid and the petotralis muscles (the uppermost fibers) in raising the arm up in front of the body. The short biceps muscle is mostly involved with one of the most important functions of the biceps muscle: supinating the forearm.
Although the primary function of the biceps muscle is to supinate the forearm and flex the elbow, the long head plays an additional role in shoulder stability.
Use a variety of barbell, dumbbell and cable exercise to work various parts of the biceps. The barbell keeps the arm in neutral position throughout the arm flexion movement, while the dumbbells and cables allow arms flexion and supination.