FormaGet FormaBiceps
Two biceps brachii heads, elbow flexion and supination, direct curls, compound pulling, and recovery context.
Biceps anatomy and trainingMuscle library
Anatomy connected to actual training.
Learn what each muscle is, what movements it contributes to, which exercises train it, and how to interpret volume and recovery without pretending one exercise isolates it perfectly.
Published and last reviewed September 14, 2026
How to use this library: anatomy explains structure and movement capacity. Training studies test specific exercises, people, doses, and outcomes. The guides connect the two without treating acute EMG, a muscle diagram, or one study as a universal program.
Browse muscle guides
Triceps
Long, lateral, and medial heads, elbow extension, presses, overhead work, and direct-versus-supporting volume.
Triceps anatomy and trainingChest
Pectoralis major regions, pressing and fly patterns, bench-angle evidence, weekly work, and recovery.
Chest anatomy and trainingLats
Latissimus dorsi attachments and actions, vertical and horizontal pulls, grip evidence, and supporting muscles.
Lat anatomy and trainingSide delts
The acromial deltoid, shoulder abduction, raises, presses, current hypertrophy research, and recovery.
Side-delt anatomy and trainingRear delts
The posterior deltoid, horizontal abduction and extension, reverse flies, rows, and EMG limits.
Rear-delt anatomy and trainingQuadriceps
Four quadriceps muscles, knee extension, hip-crossing rectus femoris, squats, leg presses, and knee extensions.
Quadriceps anatomy and trainingThe shared interpretation rules
Structure is not a program
Knowing the heads, attachments, and actions helps explain exercises but cannot select a complete routine by itself.
Compounds create overlap
Presses and pulls train several muscles. Direct and supporting work belong in the weekly history.
Regional results stay regional
A finding at one measured site or for one head is not presented as whole-muscle superiority.
Recovery remains an estimate
A logged muscle category organizes recent work. It does not directly measure tissue repair or medical readiness.
See the muscle behind every set.
Forma connects exercises to primary and supporting muscles, weekly set context, progressive overload, and estimated recovery while keeping its mappings and weights private.
Read the weekly-sets methodologyDownload Forma