Short VS Long Biceps
In this video I explain the difference between short and long biceps.
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Biceps Size Genetics Test (GET YOUR RESULTS!)
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People say that your biceps size is all determined by your genetics. That couldn’t be further from the truth. The shape of your biceps may be influenced by your parents and your genetic code but that is because it is dictated by the length of your muscle bellies and your attachments. The size of your biceps however is always going to be determined by your effort, in and out of the gym.
In this video, I show you the major difference between the influence that genetics can play on your biceps size and shape. By debunking the popular finger test for biceps size potential, I aim to give hope to all those who have been discouraged at one time or another by their failure of that test. I show you that despite what you may perceive to be a poor result on that test, there are things you can do in your training to influence your biceps through effort.
If you aren’t familiar with the biceps finger test it goes like this. People say that in order to determine the ultimate size of your biceps you will want to flex your arm to ninety degrees (as if you are making a muscle for somebody). Place as many fingers as you can in the space just past the end of your biceps and the crook of your elbow. You do not want to let your fingers overlap each other. They should be able to sit side by side comfortably and fill the space.
Rumor has it that if you can fit any more than one single finger in this space, you are doomed to have bad biceps. You simply do not have long enough attachments to either have good looking biceps or a bicep that is of any substantial size or development. If you can fit three fingers in there, it is said that you are even worse off than if you have a two finger fill.
What is actually being determined here is simply the length of your tendon as compared to your muscle belly. A larger spacing is due to the fact that you have shorter muscle bellies. That said, a shorter biceps is capable of developing a shape with a much more prominent peak! This is something that most guys who train their biceps actually seek out. On the other hand, a biceps that allows for a smaller amount of fingers that fit in the groove will represent a larger muscle belly. Here you would find a bicep whose shape is fuller.
That said, again while the width may be more substantial the peak is not. Either way, you are not doomed by the results of your test. In fact, it’s quite the opposite. It should look to educate you as to what you may want to focus more on in your biceps workouts and training to help overcome your deficits. Bump up the width of your biceps with more hammer curls and spider curls. Command more of a peak with exercises that hit the long head like the inclined dumbbell curls and curls done with your hands narrow and your elbows close to your sides.
When you are ready to take your arms to the next level, be sure to head to and get either the ATHLEAN-X Training System if you are just starting out or the Ultimate Arms program if you are a seasoned veteran of the gym. You can start building a ripped, athletic body regardless of what you feel is lacking right now.
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Why Do My Arms Always Look Bent | Explaining Bicep Genetics
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How To Get WIDER/THICKER Looking Biceps (Full Biceps Workout)
When it comes to building the biceps, I think it’s fair to say that most of us don’t just want a well-developed biceps peak. More importantly, we want biceps that are full and thick looking such that they not only look good from the side or when flexed, but also look well developed from the front view or in a shirt for example. And if you’re seeking to improve this, then the question you’re really asking is “how to get wider biceps”. But is this even possible to grow wider biceps in order to create thicker arms? Well, although it’s true that genetics will play some role in this and that bigger biceps (more biceps mass) in general often results in wider biceps as well, there are a few key things you can do to further improve the width of your biceps.
Your first priority should be to train the brachialis. This is because the brachialis is responsible for some of the mass on the outer arm, and anatomically pushes up the biceps – which creates the illusion of wider, thicker arms. And one great exercise to target the brachialis is dumbbell hammer curls, since the neutral grip shifts tension away from the biceps and onto the brachialis. And to take this one step further, we can simply use a slower eccentric which emphasizes the brachialis even more due to its structural and fibre type properties.
The next thing you should do is prioritize the biceps head that is currently less developed on you. For example, if your long head is lagging behind, then you want to start performing movements that involve keeping the upper arm behind the body since this enables you to emphasize the long head more since it crosses over the shoulder joint (whereas the short head does not). Two such exercises are incline dumbbell curls and behind the body cable curls, which compliment each other very well due to their varied resistance curve. And if your short head is lagging behind, then you simply apply the opposite concept and incorporate exercises where the upper arm is held in front of the body. Two such exercises are concentration curls and spider curls – but for both, make sure you’re supinating your forearm as you curl, as this will maximize activation of the short head.
And to sum everything up for you, here’s what a biceps width workout could look like for you depending on what’s lagging:
If long head is lagging:
DB Hammer Curls (with ~5s eccentric): 3 sets of 6-8 reps
DB Incline Curls (no supination): 3 sets of 6-10 reps
Behind Body Cable Curl (no supination): 3 sets of 6-10 reps
If short head is lagging:
DB Hammer Curls (with ~5s eccentric): 3 sets of 6-8 reps
Concentration Curl (with supination): 3 sets of 6-10 reps
Spider curl (with supination): 3 sets of 6-10 reps
Feel free to perform this as a workout on its own or simply replace your current biceps isolation exercises with these instead.
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Short vs Long Muscle Bellies - Test your Genetics
This is my first video here on FireT Fitness explaining the difference between short and long muscle bellies!
I hole you enjoyed!
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Short Biceps Vs Long Biceps | Explained in Hindi | Biceps type.
Short bicep aur long bicep, ye ek GENETIC cheej h isme aap change nahi kar sakte. Aapka bicep muscle jaisa h baisa hi rahega, aap uska SHAPE change nahi kar sakte bas uska SIZE kam ya jyada kar samte ho.
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Quick Tip To HELP Eliminate The Biceps Gap At Your Elbow
In this video we give you one tip to help you build the biceps you have always dreamed about!
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Muscle Insertion Points & Long and Short Muscle Bellies - Easy Fitness and Food Tips with Melissa
Muscle Insertion Points & Long and Short Muscle Bellies - Easy Fitness and Food Tips with Melissa
This video provides a high level overview of what the terms
Muscle Insertion Points and Long & Short Muscle Bellies) mean as related to bodybuilding and ones genetic potential to increase
the overall size of their biceps.
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Biceps vs Triceps vs Forearms
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Grow Biceps length Fast- Fill Bicep & Forearm GAP(बाइसेप की लम्बाई बढ़ायें)
How to increase the length of your bicep and fill the gap between your forearm and bicep. Advanced techniques to lengthen your biceps and make it look bigger from every angle.
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The PERFECT Biceps Workout (Sets and Reps Included)
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The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video.
If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow.
This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development.
The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like:
Cheat Curls - To Failure immediately into
Barbell Drag Curl - To Failure
Perform for 3 Sets
Weighted Chins - To Failure immediately into
Pulsed Contraction Chin Curls - To Failure
Perform for 3 Sets
Incline Dumbbell Curls - 3 sets to failure (Utilize the stretch reflex of the triceps technique)
Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise
– Cross supination (Emphasizes the long head of the biceps)
– Cross pronation (Emphasizes the brachialis )
– No Money curls (Emphasizes the short head of the biceps)
When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.
This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.
For more biceps workout videos be sure to subscribe to our channel here on youtube at and don’t forget to turn on notifications so you never miss one.
bicep exercises for long and short head
bicep exercises for long and short head. Here in this video i talk about bicep exercises for long and short head.
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Biceps Tendon Pathology - Everything You Need To Know - Dr. Nabil Ebraheim
Educational video describing conditions of the proximal and distal biceps muscle.
The biceps muscle has two tendon in the shoulder:
Pian at the forn of the shoulder commonly occurs from conditions affecting the long head of the biceps tendon. The biceps tendon arises from the superior labrum at the top of the glenoid. It passes underneath the transverse humerla ligament in the groove between the lesser and the greater tiuberosity of the humerus.
The biceps tendon ends by inserting into the proximal radius at the elbow region.
What is the function of the biceps?
•Humeral head depressor
•Strong flexor of the elbow
•Supinator of the forearm.
Conditions affecting the biceps
It is inflammation or irritation of the upper biceps tendon. Recurrent microtruama to the tendon, overusue and repetive overhead activities, leads to biceps tendonitis. These activities include sports such as baseball, tennis, swimming, or lifting weights. Usually occurs in association with other shoulder problems as shoulder impingement, tears of the glenoid labrum, shoulder instability, shoulder joint arthritis and rotator cuff tears. Shoulder impingement is a main cause of biceps tendonitis.
The soft tissue between the humeral head and the acromion can be pinched or squeezed with arm movements.
•Anterior shoulder pain
•Bicipital groove tenderness
The arm is supinated and the elbow is extended. The patient is asked to actively flex the shoulder while the examiner is applying resistance to the movement. Tenderness over the bicipital groove indicates tendonitis of the long head of the biceps.
•Steroid injections (around the tendon, not through the tendon).
If the condition does not improve with conservative treatment. Biceps tenotomy: damaged biceps tendon is released form its attachment. Cut the biceps tendon and let it fly. Done in elderly and low demand patients. Patients may have subjective cramping. May result in a popeye bulge. Damaged section of the biceps is removed. Remaing tendon is reattached to the upper bone (humerus). Usuallyu done for high demand patients.
Biceps tendon rupture
The biceps tendon may rupture at the top of the bicipital groove or it may rupture at the radial tuberosity in the elbow.
At the bicipital groove. Muscle moves towards the elbow (popeye). There is minimal loss of function with a long head rupture because the short head of biceps remains attached to the coracoid process.
At the radial tuberosity of the elbow. “pop” felt at the elbow when the tendon ruptures. Rupture must be repaired otherwise there will be loss of flexion and supination.
The patient actively supinates and flexes the elbow at 90 degrees. If the distal biceps tendon can be hooked form the lateral side of the elbow, then the biceps tendons is intact.
•Proximal ruptures can be treated either conservatively or surgically. Non-operatively for elderly and most patients will become asymptomatic after 4-6 weeks. Includes rest, ice and physical therapy.
•Surgical treatments is reattaching the torn section of the tendon to the bone (tenodesis). It is usually done in association with other reconstructive surgery. Rarely done for cosmesis.
•Avulsion of the distal biceps tendon is treated with tenodesis using sutures to anchor the tendon into the radius.
Biceps tendon subluxation or dislocation
The transverse humeral ligament and pulley system which holds the biceps tendon within the bicipital groove can become injured.
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How to Grow Your Biceps Peak (4 Science-Based Tips)
Building a well-shaped, and prominent bicep peak seems to be a priority for many lifters. And although you’ll here a lot of people say that it all comes down to “bicep peak genetics”, this is only partially true. Those with shorter muscle bellies generally are able to to develop a more prominent biceps peak. And those with longer muscle bellies will have arms that appear fuller but will have a less pronounced peak as a consequence. Regardless, you can still dramatically increase and grow your peak. But to understand how to best grow it, we have to understand what actually creates it. The biceps peak is actually created by the long head, which is physically “pushed up” by the brachialis. Thus, an optimal bicep peak workout is one that targets the long head and the brachialis. In this video I’ll show you guys 4 science-backed tips, including various bicep peak exercises, that will help you grow your peak and fuller looking arms.
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Biceps Brachii Muscle - Origins & Actions - Human Anatomy | Kenhub
This video teaches the origins, insertion, innervation and actions of the biceps brachii muscle - the strongest forearm supinator. Quiz yourself on the muscles of the arm:
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The biceps brachii muscle (commonly called biceps, or bi's for all you weight lifters out there) is a large, thick muscle of the upper arm and it is the most powerful forearm supinator. It consists of two heads: The short head and long head of biceps.
The surface anatomy of the anterior side of the upper arm is essentially formed by the biceps. While both its origin tendons are covered by the deltoid, its insertion tendon can be easily seen and palpated in the crook of the arm. The biceps innervation is provided by the musculocutaneous nerve.
In this tutorial we will explore the origin, insertion, innervation and function of this important muscle.
- 0:16 biceps brachii location
- 0:43 long head of biceps origin
- 1:31 short head of biceps origin
- 1:42 insertion at radial tuberosity
- 2:06 innervation: musculocutaneous nerve
- 2:16 functions of the biceps brachii
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How To Change The LENGTH of Your Bicep | Brendan Meyers
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Today we are discussing the subject of lengthening your biceps. Most people think that you can lengthen this muscle to make it appear bigger, but the short answer is no because where your bicep inserts is in a fixed position. It comes down to genetics.
First off you must understand that there are two heads to your bicep. That is why is it called your Bicep. Your bicep muscle is made up of a short head and a long head. The short head is located on the inside of your arm and the long head is on the outside of your arm. It inserts at the radial tuberosity and bicipital aponeurosis, which means it does not matter how you train or how you eat, you cannot lengthen the insertion point of your bicep any further since it is in a fixed position.
Let's talk about the specific actions of the bicep because if you do not know how to train them properly then you will not see the results you want. The two actions of the bicep are flexion and supination. This is important to know because if the muscle is already too tight, we can stretch the bicep to make it appear longer.
The first stretch we will be working supination. Go up against a wall, arms out to your side, and supinate as much as possible until you feel a stretch. You can even lower or raise your arms to make it more intense.
Next is a similar stretch, but instead of having your arms out to the side they will be behind you with your palm on the wall. Your arm will still be in a supinated position. After this simply lean down, you should feel a good stretch in the bicep.
Stretches will help relieve excess tension in the muscle which will help it to look and appear longer. Remember we can lengthen the muscle but we cannot lengthen the insertion point.
Foam rolling is a type of myofascial release which will help take out adhesions, knots, and overall lengthen the muscle so it can contract a lot more effectively.
Let's cover some specific exercises that him help you add size to your biceps and give them a longer appearance. Force must be applied throughout the entire range of motion, not just half. If you're only working the bottom half of a bicep curl, you will only be working that part of the bicep. Full range of motion is required so that we can produce the maximum amount of force and get more effective results.
Bicep headbangers on dip bars is amazing as it covers all of the key points we talked about. You should perform 4 sets of 8-12 reps with 45 seconds rest.
Remember that in order to see the best results possible you must be getting proper nutrition and eating the correct amount of certain foods.
If you want to start training like I do and see more of these exercises, go here - /body-design-tool?utm_source=youtube&utm_medium=social&utm_campaign=Lengthening%20Your%20Bicep%20%E2%80%93%20BIG%20PEAK%20-%20description&utm_term=description&utm_content=Lengthening%20Your%20Bicep%20%E2%80%93%20BIG%20PEAK%20-%20description%20
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About Brendan Meyers:
Hey there! My name is Brendan Meyers, B.S. Exercise Physiology... owner of CalAesthetics, Body Transformation Blueprint, Creative Fitness Academy, and The CreateU Agency. My YouTube career started in early 2012 and I have been transforming lives ever since! From Collegiate football to the owner of multiple online businesses... welcome to my hustle!
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How To Change The LENGTH of Your Bicep | Brendan Meyers
2 Biceps Isolation Exercises for LONG Head & SHORT Head - Guru Mann
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Absolute Best Self-Treatment for Bicep Tendonitis and/or Strain/Tear .
Famous Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment for bicep tendonitis and/or bicep strain/tear.
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The Best Science-Based DUMBBELL Biceps Exercises For Size And Shape
If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mass you need, so you no longer have to Google for the search term “How to get bigger biceps? endlessly. And I don't know if I mentioned, these three exercises are biceps dumbbell exercises. Yes – I've read your comments and see that you guys have been requesting for a dumbbell only workout. So, here you go: find out everything you need to know on how to get big arms, with only dumbbells!
The first exercise you need to incorporate into your arms day is the concentration curl (with assistance reps). This exercise tops the list when it comes to short head bicep exercises; this is because of the forward placement of the arms during the curling action. And it tends to outperform other common biceps exercises as well – studies have found that it comes up superior in terms of eliciting the highest biceps activation.
The second exercise I cover is the incline dumbbell curls. Incline dumbbell curls are fantastic when it comes to targeting the growth of the long head bicep. In addition to enhanced long head activation, the incline dumbbell curl also wins out other biceps exercises with its unique strength curve. You’ll find sustained neuromuscular activation of the biceps throughout the movement.
And the last biceps exercise with dumbbells you should know about is the hammer curls (with slow eccentric). The pronated grip of hammer curls enables you to target the brachialis – a muscle in the upper arm that pushes up the biceps. If you want to create the illusion of a thicker-looking arm, you can't go wrong with targeting the brachialis. But: notice how I included slow eccentric movements? Well, that's because you can further enhance the brachialis' involvement through the performance of a controlled eccentric movement.
I hope you enjoyed the video, guys. And just remember like I’ve said in the past, if you want to build muscle and stop wasting your time in the gym, you not only need to choose the right exercises but you also have to perform them in the way that’s been proven to be most effective.
That’s exactly why within my Built With Science programs, we’ve not only carefully selected each and every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise showing you how to optimally perform them to build muscle.
To join today, head on over to and take the starting point analysis quiz to discover the best program for you.
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ACE EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION
SUPPVERSITY EMG ANALYSIS – CONCENTRATION CURLS BICEP ACTIVATION
MAXIMUM BICEP SHORT HEAD ACTIVATION
SUSTAINED BICEP ACTIVATION IN THE INCLINE DUMBBELL CURL
SLOWED ECCENTRIC PORTION AND BRACHIALIS INVOLVEMENT
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