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Biceps

Fully named biceps brachil, the biceps are upper arm muscles involved in the movement of arms and shoulders and are mainly for bending the arm at the elbow. The two headed muscle on the upper arm is used for bicep curls, for example, when weight lifting, and also in under-arm throws, when playing hockey and rowing. Effective ways to build and tone the bicep muscles are chin-ups and forearm curls completed in reps.