The bilateral muscles of the arms are two muscles that, due to their disposition and function, work together. Here, we will specifically refer to the triceps and biceps and how to train them , and although we have heard a lot about this topic, the truth is that we rarely notice the real function and relationship that both hide.
The anatomy of the arm has arranged that these muscles complement each other. When the biceps is contracted, the triceps is extended, and vice versa. Our knowledge is usually limited to this, but the movements that they are capable of executing are more complex. We must know them better to try to train our arms efficiently.
To help you get the most out of your upper body workout, we’ll take a complete and straightforward breakdown of the arm anatomy, and from there we’ll provide ideas on how to train your biceps and triceps correctly.
Anatomy of the Bilateral Muscles of the Arms
1. Anatomy and kinesiology of the biceps
When it comes to doing a bicep routine, most stick to the traditional standing curl. It is an effective exercise to stimulate our fibers, of course, but it is not enough.
The biceps is a triarticular muscle . It is considered this way because it works on three joints, with movements supported on three muscles:
- Biceps brachii: the biceps itself. It is superimposed on the brachialis muscle and is composed of a long head and a short head, which attach to the scapula.
- Brachioradialis: located in the outer region of the forearm, it goes below the biceps.
- Coracobrachialis: It is found in the anterior region of the arm, within the short portion of the biceps brachii.
The kinesiology of the biceps tells us that it is responsible for three movements: the well-known flexion of the arm (curl), supination and pronation of the forearm (when we place the palm of the hand face up or face down, respectively) and the flexion of the upper part arm (when we raise our arms over the head, for example). All of these movements should be considered when training the biceps .
2. Anatomy and kinesiology of the triceps
The triceps brachii is made up of three heads that work together:
- Long head: originates from the scapula, from the infraglenoid tubercle of the scapula.
- Lateral head: originates from the upper arm, specifically the upper half of the posterior lateral surface of the humerus.
- Medial head: originates from the lower two thirds of the posterior surface of the humerus.
- These three heads or portions insert into the ulna of the forearm, specifically the suprasuperior process of the olecranon.
Triceps kinesiology is straightforward, consisting of two basic movements: forearm extension and elbow lift.
How to train the bilateral arm muscles
Whether we are talking about the biceps or the triceps, it is important to note that we are not referring to isolated areas of the body, but to muscles that work in conjunction with others around them. Following this logic, we understand that it is not enough to work them with isolated and repetitive exercises; the best thing is to work with compound exercises, that contemplate all its possibilities of movement.
1. The best bicep exercises
1.1. Incline bicep curl with forearm supination
- Begin by sitting on a bench with your back tilted about 45 °. Your back should be fully supported on the bench and your feet firmly on the floor while holding a dumbbell in each hand, arms fully extended. The palms of the hands face forward (supination).
- Keeping your arms close to your body, bend only your forearms to do the bicep curl. The movement should be done at least until the forearms are parallel to the ground.
- Return to the starting position and repeat, until you complete 3 sets of 8-10 reps.
To add more difficulty, start the movement with your forearms prone, and supinate them midway through the exercise.
1.2. Pronated forearm bicep curl
- Begin standing with your back straight and your feet hip-width apart. The arms should be extended downwards, with the hands in front of the thighs, holding a bar. The palms of the hands should face you (pronation).
- Keeping your body straight and unbalanced, bend your forearms as much as possible to do the bicep curl.
- Maintaining control, reverse the movement until you return to the starting position. Complete 3 sets of 6-8 reps.
2. The best triceps exercises
2.1. Triceps extensions lying down, with arms supinated
- Begin by lying on your back on a flat bench. You should hold a dumbbell in each hand, with your arms extended in the air in front of you, forming a straight line perpendicular to the ground. The palms of the hands should face inward.
- Keeping your arms in position, bend your forearms bringing the dumbbells towards you. As you do this, turn your palms so they are facing you (supination).
- Reverse the movement to return to the starting position. Repeat for 3 sets of 6-8 reps.
2.2. Seated Tricep Extension Machine
- Rest both elbows and part of the arms on the top platform of the triceps extension machine, while holding the handles of the machine firmly with both hands.
- Extend your arms as much as you can, bearing the weight in a controlled manner.
- Go back slowly, so that you really feel the work on your triceps. Do 3 sets of 6-8 reps.
2.3. Overhead Dumbbell Tricep Extension
- Begin by sitting on a bench with your back, with your back and feet firmly supported. Hands should hold a dumbbell overhead, palms turned upward, supporting the top disc of the dumbbell. It is not necessary to lock the elbows completely.
- Keeping your eyes straight ahead, flex your forearms to bring the dumbbell down as low as possible behind your head. The elbows always point upward.
- Reverse the movement to return to the starting position. Repeat until you complete 3 sets of 6-8 reps.
Reference
- Kelso, T. Two-Joined Muscles of the Arms: How to Train Them. For Breaking Muscle. [Revised December 2017].
