A “long bicep” has a longer muscle belly, which typically leads to a more pronounced peak when flexed, while a “short bicep” has a shorter muscle belly with a more compact appearance.
Knowing the difference between long and short biceps is key to maximizing your workouts and getting the arms you want.
In this detailed guide I’ll break down the differences, their functions and how to train them best.
Anatomy of Long and Short Biceps
To train your biceps effectively you need to know their anatomy. The biceps brachii is a two headed muscle that helps with lifting, pulling and rotating your arm.
It’s a two jointed muscle that goes from the shoulder joint to the elbow joint and controls both joints. It helps to coordinate radio-ulnar action during elbow flexion.
Let’s take a closer look at each portion of the bicep muscle to better understand how it functions.
Long Head of the Biceps
The long head of the biceps originates at the supraglenoid tubercle of the scapula. This part of the muscle helps to rotate your shoulder and elevate your arm.
If you have longer biceps you’ll have a lower insertion point on the radius which means you’ll have a longer muscle belly and shorter tendons.
That’s why long biceps tend to be more muscular.
Incline curls are a great exercise for the long head because your arm position behind you changes the angle of the muscle making it more dominant than the short head.
Short Head of the Biceps
The short head of the biceps originates at the coracoid process of the scapula. This part of the muscle helps with forearm rotation and elbow flexion.
If you want to increase the width and size of your upper arm you need to focus on the short head. Concentration curls and preacher curls are great exercises for this.
Genetics and Bicep Length
Your biceps length is primarily determined by your genetics, particularly where your muscle inserts onto your bone.
This genetic blueprint shapes your muscle-to-tendon ratio, influencing both your biceps’ appearance and performance.
By customizing your workouts to match your genetic makeup, you can achieve optimal results.
Your unique muscle-to-tendon ratio affects how you look and perform. Adjusting your exercise routine to align with your natural muscular structure can significantly boost your muscle mass and sculpt your arms beautifully.
Muscle-to-Tendon Ratio
Your muscle to tendon ratio affects both function and aesthetics of your biceps. Longer muscles have a longer belly and shorter tendons while shorter biceps have a shorter belly and longer tendons.
In the bodybuilding context your muscle fiber insertion into the tendon determines length and aesthetics.
Training with your natural insertion in mind will get you more functional strength and size.
Determining Your Bicep Length
To measure your bicep length just relax your arm and measure the distance between your muscle belly and forearm.
If it’s more than 2 fingers, you have short biceps. Short biceps may not look as prominent when relaxed compared to longer ones but can still form a great peak when flexed.
Tailor your workouts to your bicep length and you’ll get better results.
Short biceps should focus on definition and peak, long biceps should focus on thickness throughout the muscle for a fuller look.
Visual Differences Between Long and Short Biceps
From an aesthetic point of view your biceps are either pleasing or unpleasing depending on their length and shape.
Genetics determine the shape and length of the muscle so some people are prone to long or short biceps.
Your long head runs along the outer aspect of your biceps and your short head is on the inner aspect. This is important to note because it affects peak and overall arm aesthetics.
Below I have compare some key differences between long and short biceps.
| Feature | Long Biceps | Short Biceps |
|---|
| Bicep Shape | Longer and more tapered with a longer peak. | Shorter and fuller with a less pronounced peak. |
| Insertion Point | Insertion point is farther down the arm. | Insertion point is higher on the arm. |
| Muscle Length | Muscle belly is longer. | Muscle belly is shorter. |
| Aesthetic Appearance | Results in a more elongated look. | Results in a bulkier, more compact appearance. |
| Strength Potential | Typically stronger due to longer muscle fibers. | Can still be strong but may lack the same endurance potential. |
| Genetics | Genetic and harder to change. | Also genetic, but more focused on developing mass. |
| Training Focus | Best suited for exercises that focus full range of motion. | Best suited for exercises targeting muscle density and volume. |
| Overall Bicep Development | Provides better overall arm length and definition. | More thickness and mass to the arm. |
Fuller Arms vs. Pronounced Peak
Short biceps can create more width when flexed while long biceps can create more thickness when relaxed.
From an aesthetic point of view short biceps are all about peak and definition while long biceps are about upper arm thickness.
Strength Considerations
Strength isn’t related to length, it’s related to cross-sectional area. You can have long or short biceps but if your muscles are dense and thick you’ll be just as strong.
You can compensate for weaknesses by training the long or short head specifically and you can correct imbalances by developing equal strength between the two heads.
Effective Exercises for Long and Short Biceps
Training your biceps equally is good for functional strength and aesthetics.
Both heads of the biceps work together to coordinate arm movement so it’s important to train them both effectively. Most bicep exercises hit both heads but some will hit one more so than the other.
Training your weak point will get you more symmetrical biceps.
Here are the best exercises for your long and short heads.
Hammer Curls
Hammer curls are a great exercise for hitting both long and short heads of the biceps. They elevate your elbow and rotate your forearm making them a great supplement to bicep day.
It’s hard to isolate one head completely but hammer curls have a neutral grip that can help balance out your bicep development.
Incline Dumbbell Curls
Incline dumbbell curls hit both heads of the biceps so they’re great for symmetry and growth.
Curling your dumbbells behind your body changes the angle of your biceps making the long head more dominant. If you want to focus on your long head incline curls are a great exercise to add to your routine.
Preacher Curls
Preacher curls are a great isolation exercise for the short head of the biceps. By resting your arm on the curl bar and restricting your range of motion you can focus on contracting your short head.
They’re great for building short head development and peak. You can also use them to create a more defined, separated bicep.
While preacher curls do hit the long head they’re primarily a short head exercise so they’re great for peak and definition.
Concentration Curls
Concentration curls are one of the best exercises for isolating the biceps. They hit your muscle fibers directly so they’re great for peak development.
Do 3 sets of 8-12 reps to maximize activation and growth. Concentration curls are great for mind-muscle connection.
Spider Curls
Also Spider curls are a great supplement to bicep day. They target the lower part of your biceps for overall growth and development.
Do 4 sets of 8-12 reps to maximize growth. It can bring out your lower bicep peaks.
Spider curls can balance out your biceps so if you’re not training with a spider curl bar you may be missing out on growth.
Bicep Training Mistakes
There are a few common mistakes people make when training their biceps. One of the biggest is focusing too much on weight and not enough on form and technique.
Lifting heavy is important but it’s not the only factor that determines strength.
You can be lifting a heavy weight and still not be strong if your form is poor.
Another mistake people make is training their biceps every day. You may think you need to train your biceps daily to target them enough but you’d be surprised at how much overtraining can do.
Your muscles need time to recover and rebuild so training them daily can prevent this and lead to injury.
Can You Change Bicep Shape?
The shape of your biceps is mostly determined by genetics so it’s hard to change dramatically. You can add size and definition but the natural attachment sites and overall shape of your biceps are mostly permanent.
Setting realistic goals and focusing on muscle growth and definition is important. Trying to change the natural shape of your biceps is unrealistic.
Do certain bicep exercises only work one head?
Ignore the myth that certain exercises only work one head of the biceps.
Hammer curls and incline dumbbell curls are two examples of exercises that are often touted as “single-headed” but they actually hit both heads to different degrees.
Some exercises may hit one head more than the other but complete isolation isn’t possible. You need to understand this so you can create a well rounded bicep workout.
Training your biceps based on body type
Training your biceps equally is important for functional strength and aesthetics.
You want to do exercises that stimulate both heads of the muscle to promote growth and development.
Whether you have short or long biceps training to your body type will help you build more muscle and get the ideal look.
Balancing Training Volume
Hitting your long and short heads with different exercises is important for balanced bicep development.
A well rounded workout routine will help promote symmetry and growth.
By changing your grip width you can target either your short or long head. This is a great way to make sure you’re developing both areas equally and not neglecting one.
Prioritizing Weak Points
Training your weak points will help you develop more symmetrical biceps. Focus on your entire bicep muscle to promote balanced growth.
Hitting both heads of the bicep and training your weak points will help you build more strength and get a better looking arm.
This along with functional strength and arm development will help you reach your fitness goals.
Wrap Up
To develop strong, attractive arms with well balanced biceps, you need to work both heads of the muscle with different exercises.
Genetics plays a big role in the shape of your biceps but your training can optimize growth and aesthetics.
Experiment with different exercises and techniques to find a routine that gives you the results you want.
