What counts as a long bicep? Understanding bicep genetics

Genetics play a significant, unchangeable role in the size and shape of your muscles. When it comes to the arms, understanding what counts as a long bicep involves examining your muscle's anatomical structure, which is entirely inherited. This guide will explain the factors that determine your bicep shape and how to work with your unique genetic blueprint.

Quick Summary

A long bicep is characterized by a muscle belly that extends lower down the arm, closer to the elbow joint, which is determined by genetics and muscle-tendon attachment points. This provides a fuller, more rounded appearance to the arm, in contrast to the high-peaked look of a shorter bicep, and is not something that can be changed through exercise.

Key Points

• Genetic Determinism: A long bicep is defined by a genetic trait involving muscle and tendon length, not how you train.

• Muscle-Tendon Ratio: A longer bicep features a muscle belly that extends closer to the elbow, resulting in a fuller, less-peaked appearance.

• The 'Finger Test': Flex your bicep and use your fingers to measure the gap at your elbow crease; a smaller gap suggests a longer bicep.

• Focused Training: While you can't change your muscle's shape, you can use exercises like incline curls and hammer curls to build mass in a long bicep.

• Embrace Your Anatomy: Whether you have long or short biceps, consistent training and progressive overload are the real keys to building strong, developed arms.

• Full Arm Development: For the most impressive results, train all parts of your arm, including the long and short heads of the bicep and the triceps.

Bicep Anatomy: The Genetics Behind Your Shape

Your biceps brachii muscle has two heads, a long and a short head, that connect from the shoulder blade to a single tendon near the elbow. The position where this tendon inserts is genetically determined and dictates your bicep's length and shape; you can grow the muscle but not change its attachment points.

The Long Bicep vs. Short Bicep

The key distinction between a long and short bicep is the space between the end of the bicep muscle and the elbow crease when the arm is flexed.

Long Biceps

A long bicep features a muscle belly that inserts closer to the elbow joint, resulting in a smaller gap between the muscle and the elbow crease.

• Appearance: Long biceps tend to look fuller and run further down the arm, often without a dramatic 'peak' when flexed.
• Advantages: The increased length can offer greater potential for overall mass and strength development over time.

Short Biceps

In contrast, short biceps have a higher muscle insertion, creating a larger space between the muscle and the elbow crease.

• Appearance: Short biceps often develop a pronounced peak when flexed, but the muscle belly doesn't extend as far down the arm.
• Advantages: The prominent peak is often visually appealing, and many successful bodybuilders have short biceps, demonstrating it's not a limitation to building an impressive physique.

How to Perform the Finger Test for Bicep Length

A simple "finger test" can provide a rough estimate of your bicep length.

1. Flex your bicep intensely.
2. Use your opposite hand to place fingers horizontally in the gap between the end of your bicep muscle and your elbow crease.
3. One finger or less: Indicates likely long bicep insertions.
4. Two or more fingers: Indicates likely shorter bicep insertions.

Tailoring Your Training for Your Bicep Genetics

While genetics determine muscle length, tailored training can maximize your growth potential for either long or short biceps. Focus on building muscle hypertrophy by targeting both bicep heads and the brachialis muscle underneath.

Exercises for Long Biceps (to build overall thickness)

For long biceps, which are naturally fuller, prioritize exercises that create a deep stretch and maximize time under tension to build thickness and width.

• Incline Dumbbell Curls: Arms behind the body on an incline bench increase the stretch on the long head.
• Hammer Curls: A neutral grip works the long head and brachialis, adding to arm thickness.
• Barbell Curls: A fundamental mass builder; a slightly narrower grip can target the long head.
• Chin-ups: This compound exercise effectively builds overall upper body and bicep mass with a supinated grip.

Exercises for Short Biceps (to maximize peak)

To enhance a short bicep's natural peak, focus on exercises that allow for maximum contraction at the top of the movement. For example, Concentration Curls isolate the bicep for a strong peak contraction, while Preacher Curls prevent momentum for harder work. High Cable Curls provide continuous tension, emphasizing the short head.

Comparison of Bicep Types and Training Focus

Feature	Long Bicep	Short Bicep
Appearance	Fuller, longer muscle belly, less pronounced peak.	Higher, more prominent peak when flexed, with a noticeable gap at the elbow.
Training Goal	Focus on building overall mass and thickness to maximize fullness.	Focus on exercises that emphasize peak contraction to enhance the natural peak.
Targeted Exercises	Incline Dumbbell Curls, Hammer Curls, Close-Grip Barbell Curls.	Concentration Curls, Preacher Curls, High Cable Curls.
Genetic Factor	Lower muscle insertion point near the elbow.	Higher muscle insertion point away from the elbow.

The Bottom Line: Train Smart, Not Harder

Bicep length is a genetic trait you cannot change. However, you can significantly influence your bicep's size and definition through consistent, smart training and proper nutrition. By understanding your bicep's anatomy, you can choose exercises that best suit your genetic makeup to maximize growth. Both long and short biceps can become strong and impressive. Focus on progressive overload and providing your muscles with adequate fuel and rest.

For further reading on bicep anatomy, consider resources like Physiopedia's guide on the biceps brachii muscle.

Frequently Asked Questions

Does having a long bicep mean it will be bigger?

Not necessarily. While a long bicep has a longer muscle belly and potentially more growth fibers, a shorter bicep can also be incredibly strong. Overall size and strength are primarily determined by consistent training, nutrition, and genetics, not just the length of the bicep.

Can I change my bicep length with specific exercises?

No. The length of your bicep is determined by the location of your muscle's insertion points, which are fixed by your genetics and cannot be altered through exercise.

What is the difference between a bicep peak and bicep length?

The bicep peak refers to the mountainous, high curve of the muscle when flexed, which is a characteristic of shorter biceps. Bicep length refers to the overall fullness of the muscle running down the arm, which is characteristic of longer biceps.

What are the best exercises for targeting the long head of the bicep?

To target the long head, focus on exercises where your arms are positioned behind your body, such as incline dumbbell curls, or exercises with a neutral or close grip, like hammer curls and close-grip barbell curls.

Are long biceps better for strength?

Some research suggests that longer muscles with more muscle fibers may have slightly greater potential for growth and strength. However, strength is more dependent on consistent training and overall muscle development rather than just bicep length alone.

What is the brachialis muscle and how does it relate to my bicep?

The brachialis is a muscle that lies beneath the bicep. Developing the brachialis can help push the bicep muscle outward, contributing to the overall thickness and appearance of the arm. Exercises like hammer curls are effective for targeting the brachialis.

Why can't I feel my bicep working during curls?

If you don't feel your bicep working, you might be using too much momentum or improper form. Try using a lighter weight, focusing on a slower, controlled movement, and ensuring your elbows stay tucked in to maximize isolation.