The bicep brachii muscle is one of the most prominently known muscles. Many people associate the size of the muscle with overall strength. Although the bulge of the muscle seems to get a lot of attention when asked to flex the arm, the biceps muscle does more than just flex the arm.

The biceps brachii is a muscle with 2 heads, a long head and a short head (Latin: bi - two, caput - head). The short head of the muscle originates at the scapula (shoulder), tip of the coracoid process (just below the collar bone). The long head of the bicep attaches to the supra-glenoid tubercle (top of the scapula, at the joint). It inserts at the tuberosity of the radius (just below the elbow, the forearm bone that runs toward the thumb). The bicep flexes (bends) the elbow but is also a powerful supinator of the elbow (turns the palm upward).

Most injuries to the bicep brachii occur at the tendon (where the muscle attaches to bone) when lifting or throwing heavy objects. Injury can be minimized by gentle "warm up" and stretching of the muscle before and after an activity.

Illustration of the Biceps Brachii and surrounding area.

To "warm up" and stretch the bicep brachii: Gently flex (bend) and fully extend (straighten) the arm several times, holding the extension for 20-30 seconds. With the arm extended, palm open and fingers spread apart, gently pronate the forearm (turn palm downward) and supinate (turn palm upward), holding the supination for 20-30 seconds.

If you would like more information on the biceps brachii or more stretch exercises for this muscle; please contact me by email at and I will provide you with information and alternative methods of stretching this muscle.