Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Training
Evidence Based
Evidence Based Research
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Long Bicep vs. Short Bicep: Everything You Need To Know

Decoding biceps anatomy and differences between long and short biceps.

Vidur Saini

Written by Vidur Saini

Last Updated onNovember 14, 2022

Long Bicep Vs Short Bicep

Long Bicep vs. Short Bicep

In This Article
  • Anatomy and Function
  • Genetics
  • Do I Have Long or Short Biceps
  • Long & Short Bicep Heads and Biceps Length Confusion
  • Long vs. Short Biceps Comparison
  • FAQs
  • Wrapping Up

What if we told you you can never have bicep peaks like Kai Greene, no matter how hard you train in the gym? Heartbreaking, isn’t it? But sadly, it is true. Before you shoot the messenger, hear us out. 

Greene has short biceps, which give him mountain-like biceps peaks. On the other hand, his archrival, Phil Heath, has long biceps, making his arms look fuller and denser.

Want another example? Arnold Schwarzenegger had short biceps, while the three-time Mr. Olympia winner Sergio Oliva had long biceps. Many experts believe Arnie had better bicep peaks than the Cuban bodybuilder. 

The long bicep vs. short bicep debate has been around forever. However, this article isn’t about which is better — it all boils down to personal preferences. This article goes over everything you need to know about your biceps length and check if you have long or short biceps. 

Long Bicep vs. Short Bicep: Anatomy and Function

Besides improving your aesthetics and making you look strong, your arms are involved in four major functions, including:

  • Flexion: Brings your forearm and upper arm closer together.
  • Extension: Straightening of your elbow.
  • Abduction: Involves moving a body part away from the center of your body.
  • Adduction: Refers to moving a body part toward the center of your body.

Biceps are one of the most popular muscle groups to train in the gym. Most lifters end up comparing their guns with others in the gym or want to build arms like their favorite bodybuilder or fitness influencer. 

Before we discuss if this is possible, let’s go over the biceps anatomy. Your anterior upper arm consists of three major muscles:

  1. Biceps brachii: It is the most superficial and dominant biceps muscle and is usually referred to as the biceps. It consists of a short head and a long head. 
  2. Brachialis: It lies underneath the brachii and helps add thickness to your upper arms. 
  3. Coracobrachialis: It is located near your shoulder and allows adduction of your upper arm and flexion of your shoulder. Plus, it helps stabilize the humerus within your shoulder joint.

Biceps Anatomy

Biceps Brachii

We talk about the biceps brachii when discussing the long and short biceps. While the short biceps head of the brachii determines the width or thickness of the biceps in the front double biceps pose, the long biceps head makes up the peak. 

On the other hand, the long biceps head is the dominant muscle in the back double biceps pose or when you’re looking at the biceps from behind.  

The short head of the brachii originates from the apex of the coracoid process of the scapula. The long head originates from the supraglenoid tubercle of the scapula.

Both heads course distally and become a confluent muscle belly before tapering across the anterior aspect of the elbow. They insert on the radial tuberosity and the forearm fascia via the bicipital aponeurosis. [1]

To put it in layman’s terms, the biceps brachii is a two-jointed muscle. One end of the brachii connects at the shoulder and the other at the elbow joint. 

Plus, both muscles perform opposing functions. While the long head pulls the arm away from the trunk (abduction) and turns it inwards (inward rotation), the short head pulls the arm back towards the trunk (adduction).

Role of Genetics

Phil Heath Front Double Bicep
Phil Heath

As with everything bodybuilding, genetics plays a huge role in your biceps length. 

Many lifters spend countless hours performing biceps curls in hopes of building better biceps peaks or doing slow and controlled preacher curls to improve the length of their pythons. While both these methods will help build bigger biceps, you cannot modify your genetic and muscle insertion and attachment points through weight training. 

You are born with short or long biceps, and although folks with impressive guns might tell you their secret recipe for building long biceps or biceps peaks like them, the truth is that they have no idea what they are talking about. 

How Do You Know if You Have Long or Short Biceps

Knowing your biceps type can save you a lot of time, wasted effort, and disappointment. Many people try to elongate their biceps length by performing neutral grip exercises. However, neutral grip exercises primarily work the brachialis and do little to nothing to improve your biceps length. 

The length of your biceps muscle is determined by the insertion and attachment point of your biceps brachii. You could determine your biceps length by checking for your biceps insertion point. 

1. With your elbows extended

Here is how to check your biceps insertion point with your arms extended:

  1. Extend your arm straight and turn over your hand so that the back of your hand is facing the ceiling.
  2. Notice your biceps insertion point.
  3. If there is a 2-3 finger space between your bicep and elbow joint, you have short biceps. 
  4. On the other hand, if your brachii muscle extends up to the elbow tendon, you have long biceps. 

2. With your elbows flexed

Given below are the steps to check your biceps insertion point with your elbows flexed:

  1. Flex one of your arms with your palm facing your body as if performing a front double biceps pose. 
  2. Now check your biceps insertion point.
  3. You have long biceps if there is little to no space between your forearms and the end of the contracted bicep muscle belly. 
  4. Alternatively, you have short biceps if your biceps insertion point is almost in the middle of the upper arm and there is a two to three-finger space between your forearm and the end of the contracted biceps muscle belly. 

Note: People with developed muscles will have a better time taking these tests. 

Confusion Between Long and Short Bicep Heads and Biceps Length

Many people confuse short and long bicep heads with biceps length. As mentioned above, the biceps brachii consists of two heads — short and long. The short head is located on the inside of the arm, whereas the long head is present on the outside.

On the other hand, the biceps length refers to the muscle-to-tendon ratio of your biceps. If your biceps insert at the shoulder joint, you have long biceps. However, you have short biceps if there is a 2-3 finger gap between your flex biceps muscle belly and forearm.

Flexing Arms

Long Bicep vs. Short Bicep Comparison

Long biceps give a fuller and denser appearance when your arms are flexed. Plus, they make your arms look thicker when your elbows are extended. 

On the other hand, short biceps can help you achieve a better biceps peak. However, short biceps can make your arms look thinner when relaxed.

Notably, the impact of short and long biceps is limited to aesthetics, and there is no known link between your biceps length and strength. 

A muscle’s force-generating capacity is dependent on its cross-sectional area and is not affected by its length. You need to build more protein filaments and cross-bridges to build muscle strength, which is present in muscles with a greater cross-sectional area.

Focus on building wider and thicker muscles instead of growing their length if your goal is to build muscle strength. Since long and short biceps are capable of achieving greater muscle width, both can produce the same power and strength output.

Related: Build the strongest, most muscular arms possible with these awesome workout moves!

Frequently Asked Questions

Does height play a role in biceps length?

Many people believe that tall people or people with long limbs usually have long biceps, whereas short people have short guns. However, this is not the case. Your biceps length primarily depends on your genetics. 

Can I increase my biceps length with a protein-rich diet?

No, you cannot modify your biceps length by changing your diet. A protein-rich can help you build muscle mass but cannot alter your muscle insertions. 

Can people with long biceps not build biceps peaks?

Everyone can build biceps peaks. However, because of their structure, shorter biceps have fuller muscle bellies and can overshadow long biceps when fully flexed. 

Wrapping Up

Biceps length is mainly determined by genetics, based on your muscle-to-tendon ratio and muscle insertion and attachments. You cannot alter it through exercise or diet. 

The long biceps vs. short bicep debate finally comes down to personal preferences. While some people like long biceps, others favor short biceps. Although the length of your biceps can affect your aesthetics, it doesn’t have an impact on your strength levels. 

References

  1. Tiwana MS, Charlick M, Varacallo M. Anatomy, Shoulder and Upper Limb, Biceps Muscle. [Updated 2022 Aug 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519538/
Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Body Mechanics Training
Previous Post

2022 Japan Pro Results and Recap

Next Post

Rhianon Lovelace Wins (U64KG) 2022 World’s Strongest Woman Contest

Vidur Saini

Vidur Saini

Vidur is a writer and editor at FitnessVolt.com. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who would lend him an ear. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. Vidur's work has appeared in leading publications such as BarBend and Generation Iron.

Related

Weekly Training

Once-a-Week Training for Muscle Mass

According to most bodybuilding information, you should work your muscles twice a week using a variety of exercises. This means...

Back and Shoulder Workout

The Ultimate Back and Shoulder Workout For Mass & Strength

A thick wide back, set off with capped boulder shoulders, is the trademark of a bodybuilding physique. Experts will tell...

Pre-workout Supplement Alternatives

9 Best Pre-Workout Supplement Alternatives: Get Jacked Without the Powder

Have you ever entered a gym feeling like you own the place, walked past the dumbbell rack and noticed the...

Skipping Legday

The Dangers of Skipping Leg Day: 13 Ways It’s Hurting You

You’ve probably heard your friendly neighborhood gym bro say you should never skip a leg day. Interrogate him a little...

Upper Body Workout For Women

Upper Body Workout For Women: Build a Strong and Sculpted Figure

Hop onto Instagram, and you’ll see a (not so) disturbing trend. Female fitness influencers post lower-body workouts, promote booty-building eBooks,...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2023 Europe’s Strongest Man Results — Pavlo Kordiyaka Takes The Title

‘Nick Walker Might’ve Resentment Against Derek Lunsford’: Chris Cormier & Olympia Judge Break Down Intense Rivalry

Samson Dauda ‘Fired Up’ to Bring Shock Factor at 2023 Mr. Olympia: ‘There’s Only 1 Result Left to Get’

Michal “Krizo” Krizanek Shares Killer Back And Arms Workout For Bulking

How to Get Rid of Armpit Fat: Effective Tips, Exercises, and Workout for Toned Arms

Marc Fitt Diet And Workout And Diet Routine

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.