Upper Arm Muscles: Biceps, Triceps, Anatomy, and Effective Training

How do you target the back of your biceps?

While the biceps brachii muscle is located exclusively on the front of your upper arm, the muscle group on the back of your upper arm is the triceps brachii. This article will clarify upper arm anatomy and provide effective, evidence-based strategies for developing both your biceps and triceps for comprehensive arm strength and aesthetics.

Understanding Upper Arm Anatomy

To effectively train your arms, it's crucial to understand the primary muscles involved. Your upper arm houses two major muscle groups:

• Biceps Brachii: Located on the front of your upper arm, this muscle is primarily responsible for elbow flexion (bending the arm) and forearm supination (rotating the palm upwards). It has two "heads": the long head and the short head.
• Triceps Brachii: Located on the back of your upper arm, this muscle is the antagonist to the biceps, meaning it performs the opposite action. Its primary role is elbow extension (straightening the arm). It has three "heads": the long head, the lateral head, and the medial head.

Therefore, the concept of targeting the "back of your biceps" is an anatomical misconception. You target the triceps to work the back of your upper arm.

The Biceps Brachii: Front of the Arm

The biceps brachii, despite being a single muscle, has two distinct heads that can be slightly emphasized through exercise selection and technique. However, it's important to note that both heads are always active during bicep curls.

• Long Head: This head runs on the outer side of your arm and contributes to the "peak" of the biceps. It crosses the shoulder joint, meaning its activation can be influenced by shoulder position.
• Short Head: This head runs on the inner side of your arm and contributes to the overall thickness and width of the biceps.

Beyond the biceps brachii, two other muscles contribute significantly to arm flexion and overall arm size:

• Brachialis: Located beneath the biceps, this muscle is a pure elbow flexor and does not contribute to supination. Developing the brachialis can push the biceps outwards, making the arm appear larger.
• Brachioradialis: Located in the forearm but originating in the upper arm, this muscle is particularly active during hammer curls.

The Triceps Brachii: Back of the Arm

The triceps brachii is a larger muscle group than the biceps, often making up about two-thirds of the upper arm's mass. Developing the triceps is essential for arm size and strength. Its three heads are:

• Long Head: This head originates from the shoulder blade (scapula) and crosses both the elbow and shoulder joints. It is therefore involved in shoulder extension (pulling the arm backward) in addition to elbow extension. Exercises that involve overhead movements or movements where the arm is behind the body tend to emphasize the long head.
• Lateral Head: This head is on the outer side of the arm and contributes to the horseshoe shape of a well-developed triceps.
• Medial Head: This head is located deep within the triceps, closer to the elbow joint. It is generally active in all triceps movements, especially at the end range of extension.

How to Effectively Train Your Biceps (Front of Arm)

To maximize biceps development, incorporate a variety of exercises that challenge both heads and incorporate forearm supination.

• To Emphasize the Long Head (Outer Biceps/Peak):
  • Incline Dumbbell Curls: Lying on an incline bench places your arms behind your body, pre-stretching the long head and increasing its activation.
  • Hammer Curls: While primarily targeting the brachialis and brachioradialis, the neutral grip (palms facing each other) can also place slightly more emphasis on the long head of the biceps compared to supinated curls.
• To Emphasize the Short Head (Inner Biceps/Thickness):
  • Preacher Curls: The fixed arm position on the preacher bench limits the involvement of other muscles and places a strong emphasis on the short head.
  • Concentration Curls: Performing curls while bracing your elbow against your inner thigh helps isolate the biceps and can emphasize the short head due to the supinated and slightly inward rotation.
• For Overall Biceps Mass and Brachialis Development:
  • Barbell Curls: A foundational exercise for overall biceps mass. Varying grip width can provide minor differences in emphasis.
  • Dumbbell Bicep Curls: Allows for individual arm work and supination.
  • Cable Curls: Provide constant tension throughout the range of motion.

How to Effectively Train Your Triceps (Back of Arm)

To maximize triceps development, include exercises that target all three heads, paying attention to arm and shoulder position.

• To Emphasize the Long Head (Upper/Inner Triceps):
  • Overhead Dumbbell Extensions: Performing extensions with the arm overhead places the long head in a stretched position, increasing its activation.
  • Overhead Cable Extensions: Similar to dumbbell extensions but with constant tension.
  • Skullcrushers (Lying Triceps Extensions): While primarily an elbow extension exercise, the arm position can engage the long head effectively.
• To Emphasize the Lateral Head (Outer Triceps/Horseshoe):
  • Rope Pushdowns: The neutral grip and ability to flair the hands outwards at the bottom of the movement can emphasize the lateral head.
  • Close-Grip Bench Press: A compound movement that heavily engages the triceps, particularly the lateral head, due to the hand position.
• To Emphasize the Medial Head (Overall Mass/Lockout Strength):
  • Reverse Grip Pushdowns: Using an underhand grip can increase activation of the medial head.
  • Dips (Triceps Emphasis): Keeping the body upright and elbows tucked in during dips heavily targets the triceps.

Principles for Comprehensive Arm Development

Beyond specific exercises, apply these fundamental training principles for optimal results:

• Progressive Overload: Consistently challenge your muscles by gradually increasing the weight, repetitions, sets, or decreasing rest times.
• Full Range of Motion: Perform each exercise through its complete range of motion to maximize muscle fiber recruitment and flexibility.
• Mind-Muscle Connection: Focus on feeling the target muscle work during each repetition. This enhances activation and effectiveness.
• Proper Form: Prioritize correct technique over lifting heavy weight to prevent injury and ensure the target muscles are effectively stimulated.
• Volume and Frequency: Aim for 10-20 sets per muscle group per week, split across 2-3 training sessions, for most individuals.
• Nutrition and Recovery: Adequate protein intake, sufficient calories, and quality sleep are critical for muscle repair and growth.

Conclusion

While you cannot target the "back of your biceps" due to anatomical realities, understanding the distinct roles of the biceps and triceps is the first step toward building strong, well-proportioned arms. By incorporating a variety of exercises that target the different heads of both the biceps and triceps, and by adhering to sound training principles, you can effectively develop the front and back of your upper arms for optimal strength, function, and aesthetics.