Biceps Tendon Rupture

biceps brachiitTendon rupture

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Rupture or tear of the biceps long head is the serious injury the most frequent in sport

This injury usually appears on a muscle weakened by tendinitis caused by a sudden movement of the arm. Sudden arm movements are usually thrown like baseball, tennis, throwing sports and also Olympic weightlifting during the snatch. At this point, all tension transferred to the biceps long head which breaks most often where the tendon passes into the intertubercular sulcus of the humerus.

In bodybuilding, this injury is a little different, especially with the deadlift.

There is a technique in deadlift which consists of having a hand with a pronated grip and the other with a supinated grip to lift heavier weights and to avoid that the barbell rolls in the hands.

This simple technique is at the origin of the rupture or the disinsertion of the lower of the biceps (where the muscle is inserted on the humerus). Fortunately, this injury rarely happens.

During the positive phase of the deadlift, the muscles that work are legs, glutes, back and abs. Arms relaxed but they stretched as cranes cables.

Unfortunately, when a hand is with a supinated grip this shortens the biceps (the biceps is extremely powerful with a supinated grip). The result is that there is tremendous tension due to the heavy weights which cause the tearing or total rupture of the tendon of the radius. The biceps with a supinated grip works more than the biceps with a pronated grip.

In the deadlift, the injury is exclusively on the distal tendon of the muscle. The arms hang along the body, which causes the tension to be distributed at the top of the muscle between the tendons of the short head and the long head. For other exercises when the tension is at the bottom of the muscle, the tension is supported on a single tendon insertion.

biceps brachiitTendon rupture

The rupture of the biceps tendon causes a pain relatively moderate compared to the severity of the injury. If we compare the rupture of the biceps tendon with the major pectoralis or the adductors of the thighs, the pain is different. With a rupture of the major pectoralis tendon or adductors of the thighs, the suffering is so strong that the athlete must stop the effort.

It often happens that during a powerlifting competition, athletes who have a rupture of the biceps tendon during the deadlift, continue until the end of the movement.

When this injury occurs, there is swelling in the forearm because of hemorrhaging. But the most surprising thing is the retraction of the biceps which forms a ball at the top of the arm near to the pectoralis major and deltoid. This biceps retraction causes the brachial muscle in the lower arm to be more exposed.

biceps brachiitTendon rupture

It’s always possible to make a flexion of the arm with the rupture of the muscle, which less powerful than before, thanks to the brachial muscle, brachioradialis, long and short radial extensor of the carpus and the pronator teres muscle. On the other hand to make a movement with a supinated grip is a problem because the end of the movement is only carried out by a single muscle, the supinator muscle.

You have to be careful because this injury should be treated quickly by surgery to restore the brachial biceps tendon to the radius. If this surgical operation is not performed in time, the ball will have a fibrous transformation and retraction will be final. The arm’s mobility will always be possible but the loss of strength in flexion and supination is inevitable.

There is a solution to avoid this type of injury with deadlift with a bicep work to have a tendinous reinforcement. This exercise is to do a flexion only with forearms with a straight barbell. This exercise reinforces the biceps distal tendon but be careful by controlling the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph

Lat Pulldowns

lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting in front of the machine with your legs rigged. Take the bar with a pronated grip and your hands very apart:

  • Inhale and pull the bar down to your upper chest by pulling out your chest and bringing your elbows back.

  • Exhale at the end of the movement

This exercise works the superior and central fibers of the latissimus dorsi, teres major and a little bit the trapezius (middle and inferior portions), rhomboids, biceps, brachialis, and pectoralis major.

This exercise is excellent for developing back in thickness.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Reverse Chin-Ups

reverse chin-ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Hanging at the fixed bar with your hands apart with a supinated grip :

  • Inhale and pulls by pulling out your chest to bring your chin almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

This exercise works latissimus dorsi, teres major, biceps brachii, brachialis and a little bit trapezius (middle and lower portion), rhomboid and pectoralis major.

This exercise can be included in a program specific to the arms.

If you have difficulty to lift yourself with your bodyweight, you can do this exercise with the cable machine « lat pulldowns ».

Share this article you think it can help someone you know. Thank you.

-Steph

How To Do Chin-Ups

chin up anatomy back

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In suspension at the fixed bar with your hands apart with a pronated grip:

  • Inhale and pulls to bring your chest almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

chin up anatomy back

This exercise works latissimus dorsi, teres major and when approaching the shoulder blades at the end of the movement, it’s the rhomboids and trapezius (middle and inferior part). This exercise works a little bit biceps brachii, brachialis, brachioradialis.

This exercise works the back in thickness.

Variants

By pulling out your chest, you can pull to the chin.

If lifting your bodyweight is too easy, you can attach weights to a belt.

From a biomechanical point of view, do this exercise with your elbows along your body work the outer fibers of the latissimus dorsi and develop your back in width.

By pulling out your chest with your elbows back to pull to your chin, work the upper and middle fibers of the latissimus dorsi and those of the teres major.

chin up anatomy back

chin up anatomy back

Note

Pectoralis major works a little bit to be in synergy with the latissimus dorsi and teres major to close the angle between your arm and your core.

Evolution

evolution human being nature tree

Latissimus dorsi and teres major have an important role in the four-legged movement of our distant ancestors. They have the function of pushing the front legs backward.

During arboreal life, these muscles were transformed into muscles specialized in vertical displacement.

During life on the ground, our ancestors bought the biped but retained the possibility of climbing.

That’s why we have powerful back’s muscles to tow our bodies and climb trees.

Note

The difference that human beings have with our close relatives, the monkeys, is the development of lower limbs specializing in bipedalism. Our torso and upper limbs have the same structure and proportions. The truth is that monkeys don’t have long arms, it’s us who have long legs.

Subscribe to my newsletter and share this article you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.

Barbell Pullovers

barbell pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Arms stretched with the barbell with a pronated grip. Your arms spread to your shoulders width:

  • Inhale as much as possible and lower the barbell behind your head by slightly bend your elbows.

  • Exhale returning to the starting position

This exercise work pectoralis major, triceps long head, teres major, lats and a little bit serratus anterior, rhomboids and pectoralis minor.

This exercise is to be done with light weights and it’s necessary to pay attention to positioning and breathing. This movement is excellent for thoracic expansion.

Share this article if you think it can help someone you know. Thank you.

-Steph

Dumbbell Pullovers

dumbbell pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with your feet on the ground. You take a dumbbell with both hands and your arms outstretched. The dumbbell is on your palms and your thumbs and forefingers encircling the handle:

  • Inhale and lower the dumbbell behind your head by slightly bending your elbows

  • Exhale returning to the starting position

This exercise work pectoralis major, triceps long head, teres major, lats and a little bit serratus anterior, rhomboids and pectoralis minor. The serratus anterior, rhomboids and pectoralis minor have the function to stabilize the scapulae (shoulder blades) and to allow the humerus to tilt over a stable support.

It’s possible to do this exercise only to open the rib cage. To do this, work with lightweights and be careful to not bend your elbows too much. And it’s necessary to use a bench in a transverse position so that your pelvis is lower than your shoulder girdles. It’s important to inhale as much as possible at the beginning of the movement and to exhale only at the end of the movement.

dumbbell pullovers

Share this article if you think it can help someone you know. Thank you.

-Steph

Cable Crossover Flys

cable crossover flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your legs slightly apart and your torso in little inclined. Your arms spread with your elbows slightly bent on the pads and a handle in each hand :

  • Inhale and tightens your arms to bring the handles in contact

  • Exhale at the end of the movement and returns to the starting position by controlling the movement.

This exercise works the pectoralis major. By changing the torso’s inclinaison and the angle of your arms, you can work the entire pectoralis major.

cable crossover flys

Note

This exercise work the pectoralis minor under the pectoralis major. The pectoralis minor’s function is to stabilize the scapulae (shoulder blades) and projects the shoulder forward.

Share this article if you think it can help someone you know. Thank you.

-Steph