Biceps

Anatomy and function

The long and short heads arise from the scapular region, join in the arm and attach distally to the radius and forearm fascia through the tendon and bicipital aponeurosis. Biceps brachii contributes to elbow flexion and is especially important for forearm supination. Brachialis and brachioradialis are separate elbow flexors; grip force is produced mainly by hand and forearm muscles rather than the biceps itself.

StatPearls · biceps brachii anatomy

HYROX^® relevance

HYROX^® Singles includes Sled Pull, Row, SkiErg and Farmers Carry. Elbow flexors may contribute during parts of pulling and help control the elbow, but these are whole-body tasks. The current standards do not identify a biceps requirement, and no direct evidence reviewed here establishes that grip or latissimus always fails first, that biceps limits a particular station, or that isolated curl strength transfers to rope grip, rowing or carry performance.

HYROX^® Singles Rulebook 2026/27 · StatPearls · biceps brachii anatomy

Exercise selection

Chin-ups, pull-ups, rows and curls can all train elbow flexors, with demands changing by grip, joint angles, load and technique. Hammer curls also involve brachioradialis, but this does not prove a direct Sled Pull grip benefit. No evidence reviewed here establishes chin-ups as superior to curls for “functional” pulling, that compound work is sufficient for every athlete, or that one exercise list is best for HYROX^®. Choose movements for the target, available equipment, skill and comfort.

ACSM · resistance-training prescription position stand

Programming and tendon claims

General progressive resistance training can increase muscular capacity. Evidence in people already diagnosed with tendinopathy supports resistance exercise as one possible treatment component, but it does not show that routine moderate biceps curls prevent HYROX^® elbow pain or inflammation. Elbow pain can arise from distal biceps, wrist extensor/flexor tendons, joints, nerves or other tissues. Adjust provoking load and seek assessment for persistent, sudden or function-limiting pain rather than prescribing one universal curl dose.

Pavlova et al. · resistance-exercise dose for tendinopathy · Peters et al. · tendinopathy prevention systematic review · Srinivasan et al. · distal biceps tendinopathy/partial-tear systematic review

Frequently Asked Questions

Do I need biceps curls for HYROX^®?

No exercise is mandatory. Curls can add elbow-flexor volume when that fits the program; multi-joint pulls can also load these muscles. Select and dose them from the athlete’s needs and total pulling workload.

ACSM · resistance-training prescription position stand

Why does my elbow hurt during Sled Pull?

The symptom alone cannot identify weak biceps or a tendon diagnosis. Reduce or modify the provoking load and obtain clinical assessment if pain persists, follows a sudden event, causes weakness or limits normal function.

Srinivasan et al. · distal biceps tendinopathy/partial-tear systematic review · Pavlova et al. · resistance-exercise dose for tendinopathy

Marketing text preserved unchanged

These exercises come from the Repz exercise database of 217 movements, prioritized by transfer to HYROX^® race performance.

Your biceps don't train themselves - and generic gym programs rarely target them for the endurance HYROX^® demands. Repz connects your splits to the muscles behind them and builds training that strengthens the weak links. Find Your Weak Station →