Popeye Bicep? Learn How to Fill in The Void!! 🏋️‍♀️

So, You’ve ruptured your Long Head Bicep Tendon & chose not to or thinking strongly against having Surgery. 😷
You’re worried about strength coming back to your arm, You’re worried about “looks” of the “ Popeye” Bicep And you’re also worried about long term Affects of not having a long head bicep. 💪🏼

So, let’s talk about the role of the long head bicep and what you might be deficient in going forward.
The role of the tendon of the long head of the biceps brachii is as a stabilizer of the humeral head in the glenoid during abduction of the shoulder in the scapular plane.
So, it looks like there could be a potential for instability in your shoulder moving forward.

The good thing is you ruptured the less functionally important ‘long head’ tendon, rather than the more important short head tendon. The long head tendon passes through the shoulder joint on its way to the top of the glenoid (the socket of the shoulder) where it inserts into bone. It is this long head that frequently contributes to pain in the shoulder and sometimes ruptures. Your biceps muscle has two functions: one is to help bend your elbow, the second is to provide twisting power in your forearm (supination) (e.g. screwdriver use).
Although, some evidence exists that refutes any major role of the biceps at the shoulder, and since I tore my bicep tendon off the bone at the shoulder almost 10 years ago and have had no shoulder instability- but of course I’ve been careful to keep my shoulder joint strong and that’s my next point,
Making sure to keep the rotator cuff muscles of the shoulder strong. These are the supraspinatus, infraspinatus, teres minor and subscapularis muscles. The function of this entire muscular apparatus is to produce movement at the shoulder joint while keeping the head of humerus stable and centralized within the glenoid cavity.

So, next you want to find exercises to increase size in your upper arm since you’ll be lacking the long head.
Consistently training the brachialis will definitely help you build stronger and bigger upper arms.
The brachialis muscle is one of the primary muscles in the upper arm. It is responsible for flexing the arm at the elbow joint.

The Brachialis is most strongly recruited when you use a pronated or overhand grip
Use a neutral grip, aka hammer grip: The neutral grip is probably best for recruiting the brachioradialis muscle
The brachialis is composed primarily of fast-twitch muscle fibers: As a general rule of thumb, train in the 4-8 rep range when training the brachialis for hypertrophy and in the 1-5 rep range when training the brachialis for strength.
Brachialis responds well to slower eccentric muscular contractions: As a rule of thumb, 2-5 seconds on the eccentric phase is a good place to start.
Don’t forget to also work your Triceps hard to give your arms the most girth possible not have a Long Head Bicep.

Thanks for watching and good luck!!

#bicepinjury #biceptendontear
#longheadbicep #proximaltendon