The biceps brachii is a two-headed upper-arm muscle that bends the elbow and helps turn the palm upwards.
Why Biceps matters
It assists pulling movements and can be trained directly when arm strength or size is a goal.
A practical example
A supinated dumbbell curl trains elbow flexion while the palm faces upwards.
Common mistake
Swinging a weight that is too heavy and shortening the useful range of the curl.
Keep the context in mind.
Training and nutrition terms describe general principles. The right exercise, intensity or food target still depends on your experience, health, goals and schedule.
Personalised coaching
Apply the principle to your own training.
A definition is useful, but your programme still needs to match your experience, schedule, recovery and goals.
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