The biceps brachii are divided into two parts, the long head and the short head. The long head is on the outside and the short head is on this inside ~ closer to your body. The purpose of the biceps is to flex the forearm, flex the arm, and to supinate it.
The biceps are a favorite muscle to train by everyone. They are a small muscle, therefore are easy to pump up and stimulate. Since the biceps are a relatively small muscle, they do not require too many sets or movements to be properly trained. The key is to use extremely strict form. Due to the use of curling the arms to train the biceps, there is an opportunity and luring temptation to swing the weight up with your body. A solid biceps routine should consist of both compound and isolation movements. Proper and full contraction-extension is the way to stimulate growth in the biceps.