Time to flex those biceps and show some power

The biceps muscle is made up of a long head (red) and a short head (green). — Wikimedia Commons.

Ever since the flexed biceps emoji was launched in 2010, it has been widely used in social media postings and personal messages.

It represents all sorts of strength and power, both mentally and physically and is sent to encourage someone who is dealing with life’s challenges or when he or she does well in something.

The emoji can replace expressions as "you rock or "keep working hard" or “don’t give up”.

Emoji aside, people with ripped or toned biceps usually attract attention as they are seen as strong and (maybe) fit.

The prefix “bi” in the word biceps means two i.e. it has two “heads”, a long head and a short head. The long head is located on the lateral (outer) side of the biceps while the short head is located on the medial (inner) side.

Also known by the Latin name biceps brachii (meaning "two-headed muscle of the arm"), the muscle's primary function is to bend the forearm toward the upper arm (flex the elbow).

It also supinates the forearm (turns the palm of the hand to face up).

You might be unaware but we use these muscles daily in lifting, pushing and pulling movements i.e. from lifting glass of water to turning a doorknob and pushing a cart.

As we age, the loss of these functions can be profound.

Hence, aesthetics aside the biceps play an important role to build a strong and functional upper body.

Compared to the rest of the body, the biceps are relatively small muscles so for the normal person, it’s not necessary to use heavy weights as you want to flex and straighten your elbow with isolation (i.e. without recruiting the help of other muscles).

Both the long head and short head are activated during bicep exercises but respond differently to various movements.

The pictures shown below are three simple exercises you can try to build endurance and lean muscles. It targets the muscles from different angles.

You can do them sitting or standing, whilst keeping your back straight.

Move slowly, stick to one to three sets of 10 to 12 repetitions, and do it two or three times a week, with a rest day in between workouts.

You can also do these exercises as part of a circuit, performing one biceps exercise after the other with no rest. You will definitely feel the burn!

If you don’t have dumbbells, substitute with canned items, filled water bottles, resistance bands (you have to hook them over your feet) or something that you can grip well so that your wrists stay in neutral position.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Standard bicep curls: Start with palms facing out, keep your elbows close to the body and start lifting.If standing, your knees should stay slightly bent and your belly button should be drawn into the spine.You can lift both arms together, one at a time or alternate arms as shown in this picture. — REVATHI MURUGAPPAN/The Star

Hammer curls: Stand with palms facing in, keeping elbows close to the body and start lifting.Hammer curls are more effective for building forearm, wrist, and grip strength. — 123rf.com

Cross hammer curls: Rather than lifting the weights directly in front of the body, you lift them across the torso, alternating hands.Throughout each repetition, the wrists remain neutral, like a carpenter hammering a nail. — 123rf.com