The biceps brachii muscle consists of two heads -- the long head and the short head. The long head is also referred to as the outer head of the biceps muscle on the outside of your upper arm.

Upper arm exercises can help women tone the area and feel more comfortable wearing sleeveless tops and dresses. Women may notice their upper arms becoming flabby or saggy as they age, particularly in the region adjacent to the elbow.

Gaining muscle mass and definition throughout the entire biceps muscle can help increase size in the lower biceps area. Perform three sets of each biceps exercise for eight repetitions to promote muscle hypertrophy and gain strength in the upper arm.

The triceps or triceps brachii consist of three heads, the long head, the medial head and the lateral head. The long head is the largest of the three and runs along the bottom part of the humerus or upper arm bone. The medial head is near the mid line and is mostly covered by the long head and lateral head.

Falling and placing your hand down to stop yourself, twisting the wrist or getting hit unexpectedly in the hand when your wrist is bent awkwardly can lead to torn or strained ligaments in the wrist. Resting, icing and using a compression bandage to the wrist following an injury can provide initial treatment.

The biceps femoris muscle is one of the three hamstring muscles and is composed of two heads. The long head originates from the pelvis and the short head originates from the back of the femur. This muscle flexes the knees and promotes internal and external rotation of the thigh.

Push-ups are a great exercise for building muscle, strength and endurance in your chest, shoulders, triceps and core muscles. However, regular push-ups can cause a certain amount of discomfort. If this is the case, then you may find push-up bars to be an excellent investment for helping you to do pain free push-ups.

TV analyst and retired NBA center Bill Walton recalls arriving at UCLA in 1970, eager to learn about basketball greatness from legendary coach John Wooden. He remembers the first day of practice, when Wooden motioned for the rookies to gather around, notes author Charles Francis in “Wisdom Well Said.

An ectomorph is somebody with a naturally thin frame and a metabolism that helps keep the weight off easily. If you're only worried about weight loss, this body type is an absolute blessing. For those who want to build muscle mass, it's exactly the opposite.

Biceps workouts often involve holding heavy dumbbells or barbells or lifting heavy weights on a cable exercise machine. Although these exercises can be very effective for toning and building the upper arm muscles, they can be somewhat dangerous for the wrists.

Spending day after day typing on a computer or doing other activities that require your arms to remain in front of your body could lead to an inability to put your arms behind your back. Your chest muscles tighten when your arms are continuously in front of your body, and in response, your upper back muscles loosen.

Your biceps do a lot of work outside of the gym every day, helping you to bend your arm and lift things. They're the focal point of a nicely developed arm.