Long Biceps vs Short Biceps (IT MATTERS!)
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- Опубліковано 14 лют 2024
- Do you have long biceps or short biceps? In this quick video you’ll learn the difference between the two and it can easily be determined by the number of fingers you can fit in the gap between the end of the biceps muscle and the forearm (when the arm is flexed at 90 degrees).
In general, there are two popular anatomical configurations of the biceps brachii.
Those with not much gap showing, able to fit only one finger at most, are noted for having very large arm size overall with a very full biceps muscle. At the same time, the amount of biceps peak that is visible in these types of arms is usually minimized.
On the other hand, when the gap widens and two fingers can be fit in the space when flexing the arm, this is known to be a shorter biceps. Here you may lack some of the fullness and width of the biceps brachii but will likely have more height and peak on the biceps.
In both cases, the visible development of the muscle is going to depend on you training the biceps appropriately.
Now that said, there is nothing that you will be able to do in training and your biceps workouts that is going to fix the gap in your biceps. This is entirely genetic and determined by the length of the tendons in relation to the muscle belly that gives the appearance of the gap. Nothing you do can add muscle to a tendon. That said, you can work to increase the height of your biceps peak.
This is determined once again largely through genetics but does also have the ability to be influenced by the developoment of the long head of the biceps. This outer head of the biceps, when trained, can grow giving the appearance of a taller biceps. Likewise, when training, it is possible to choose the proper exercises to more effectively influence this area of the arms.
These long head of the biceps exercises are ones that place the arm in a position behind the body since this places a great stretch on the long head prior to each rep. Biceps exercises like the drag curl, cable stretch curls and the incline dumbbell curl are all options for effectively hitting the long head. The incredible waiter’s curl is another that hits this area with more bias.
Regardless of what your biceps looks like right now, you can have an amazing looking set of arms when flexed if you put in the hard work and look to grow bigger biceps. Even the guy with the 5 finger gap shown in the video has worked to improve the size of his biceps and his hard work has paid off. Don’t let your genetics dictate whether your biceps hold back your overall physique aesthetics.
For more biceps training tips and bicep workouts you can do with limited time and equipment, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - bit.ly/2b0coMW
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Навчання та стиль
"How many fingers can you fit?" I'm glad that that question came with further context, Jeff 😂
Yeah I said 9 originally until further context
more than 2 is always wrong, no matter the context!
@@elimeier3428can’t fit a 10th? May as well try
@@anthonylupia Dude could also try a few toes if he manages to fit a 10th
😂😂😂😂
I hate the gap so much
Just twist your fist to face the front when you flex
look at the pros: you can still touch your shoulders and reach your back from above.
WHOOA WHAT THE FUCK@@jackandy1736
Acceptance is key. Is what it is, I’m sure your biceps look great dude.
Train your forearms
Team 2 Fingers. 💪🏼😉👍🏻
they are probably, a pair or couple or The dyyyyynnnnamic Duo!!!!
@@futureisyours3016 🫵🏼🤣👍🏻
🤘
two in the ... wait a sec
@@saturationstation1446 you will remember to wash your hands before you eat right? 😳👍🏻
Those 0 fingers Biceps shown here look awesome 💪
I got the zero finger biceps and it has pros and cons. I really had to hammer my biceps for a long time to get any sort of peak they were getting bigger but still basically flat for a really long time
@@samfunfun646 It's a bit of a struggle for sure. But, after seeing them here developed, I'm motivated to continue working on them.
1 finger for my unfortunately. But I wish I had 0
pinky or none
Two and a half here. I don’t really care tho.
If you have a gap like that and building up your biceps won't close it, you can make up for it (to some extent) by building up the forearms. Or, pose with your knuckles turned AWAY from you.
I’m not doing competitions, I’d rather an overall larger arm than a bicep gap 😅.
You can build your brachialis to fill that gap a bit
With reverse bicep curls
@hendrik-janhoogendoorn-xj1lp building up the brachialis muscle (found under the biceps and attached to the elbow) will make your arm look bigger, which might also help, but the brachioRADIALIS is the big muscle on the back of the forearm that connects to the upper arm near the biceps, and is the main one I was referring to. You can hit the brachioradialis with reverse curls and pull-ups (palms away from you). On the other hand if you DO want to target the brachialis muscle, you can do hammer curls or body drag reverse curls.
Make up for what? Nothings wrong with it to begin with. It's personal preference.
Team 4 fingers 💪🏻
Sadly I am on your team, though I'd rather not be! (no offense :-) )
I mean ain't you offending yourself too 😂@@ChuckWortman
Oh absolutely! I just don't take it personally anymore when I offend myself. Guess I'm used to it by now!@@smokingtrip
@@ChuckWortman to be honest shorter biceps are better cause you can make them look bigger with less work since the peak is way sharper.
@smokingtrip as someone who has three fingers I would much rather have a full bicep than have this gap.😢
I can fit 3
Team 3 finger here.
L biceps genetics (I got them too)
Who cares, a long or short bicep won't give you any more or less value as a person
@@Fabian-hz4re I never said it did?
@@Bigbroplays oh sorry, it is more of a general statement for anyone hyperfixating on such a superficial thing
Long and full looks so much better
0 fingers. My bíceps looks full
💪😀😘❤️🎉
Same
Or you'r bicep is underdeveloped ?😂
@@Olduser911fuck off you literally replied on like 2 other comments the same thing... insecure ah
I forced 2 fingers in. It's tight, but there.
However, 1 finger is a little loose.
😂
I can fit my entire hand... 😅 long arms and tiny hands... I now have a new insecurity 😢
Same bro 😂.
ayo SAME! i got tiny hands.. -.- and I can also fit my entire hand before my bicep -.- bruhhhhhh
Same 4 fingers
Hahaha, bless you dude. I got a good laugh.
LOL!! You shouldnt!
I literally was wondering about that gap the other day. Well thats that
Team 1 💪💪
We are cool af
Isn’t that your torn bicep ?
I dont think so, I have a gap there and never tore my bicep
It is lol
It 100% is his torn bicep.
@@yotoddy does that mean both my biceps without me ever knowing? Sounds like a painful experience I would remember
@@perenpuree We’re talking about Jeff Cavalier’s torn bicep.
I always wondered why your biceps had that gap thanks for the info jeff
10 fingers
Full biecep 🗿
I'm like a finger and a half...
Jeff. I first today did 21 curls with dumbbells that are a lot heavier on the inside, to put tension on that part of the bicep. My freakin goodness. That is just amazing. Thank you!! Very helpful!!
Both look good
Your all perfect and never doubt your full potential, the grass is always greener on the other side.
Two fingers. I've always been self conscious about it. My arms look small no matter what I do.
Make your forearm thiccer and flex it sideways
I can fit 4. You're lucky 😂
@@mranonymus1563 i mean the muscle is there but it doesn't look like it when you're wearing a shirt.
Grow the triceps then... They make up 2/3rds of your arm and help fill out the sleeves...
Start hit tricep more often
Everything on me is long boi
You felt the need to tell another man that? 😅😅
@@nobody_X24 oooo... wowww...
Yeah on me too. And yup bro. Big bubble cheeks are still big bubble cheeks my boi😅😂😂😂@@nobody_X24
Sames even had the longest piece of turd ever just a few hours ago and before it came out i sucked it all back in. Felt great!
😂😂😂😂
I noticed the gap once I started exercising and I honestly don’t like it but we’ll see how it goes
Rotate your rist as tou flex. Towards tour face bicep gap. Knuckles away from your face no gap.
wait that works omg@@user-rs2ng1rn8o
He placed the fingers slightly diagonally 😂😂
Depends how you turn your wrist: towards your head you will get a wider gap, to the front it will be smaller
So what if you have a long bicep on one arm and a short bicep on the other
Idk bro ur screwed ig? Nah I’m joking… just don’t pose with both arms up
I can fit 2 fingers on my left bicep but I can’t tell for my right one
2 fingers :)
and i thought preacher curls could lengthen that biznatch
Nope, its tendon, not muscle, so you cannot actually grow anything there. You could theoretically tear your bicep and get an orthopedic surgeon to insert your biceps closer to your elbow joint, but then you would never be able to fully extend your arm again.
@@omegasquadlderworth it
@@RacismIsMentalillness 🤣🤣
One on left arm, three on right, Great genetics.
I'm so glad I'm not the only one out there who counts how many finger I can fit there when I'm zoned out. Wait pause
3 fingers atm. Guess I gotta do more forearms, even though proportionally theyre bigger and shoulders. Its alright at least peaks are unique😅
0 blessed with perfect muscle insertions 🙏
I play football and basketball,so I workout often, I always had full biceps so it made it look less defined
I can fit 2 on one hand and 3 on another
Woah woah woah he just said some shit I needed to hear
Checking right now😂😂
Larry Scott had fantastic biceps!
it's always been some gap (and a nice peak) on my right, very little gap (and a flatter peak) on the left, and nothing really fixes the asymmetry
I got some softball action 😂
I can fit 2 comfortably but can squeeze a 3rd in
I got a tight 2 and I love them. They aren’t short but they peak well.
Me: WHY my whole palm fits in that space 😂😂😂😂for
Thanx Jeff 🫵😎
Your bicep is always going to be your bicep no matter what you do..its genetics..Arnold was always going to have that peak..Lou was always going to have that full look and never going to have that peak that Arnold has no matter what he did..and if you think about it back then they all lifted very similar..only since the social media era and new technology and equipment..exercises have become more complex with experts coming up with new movements..if you followed before social media and read Flex and Muscle Magazines Bodybuilders showed all basic movements which goes to show the ones that has bicep peaks were bound to have a peak no matter what they did..
So you can’t do anything to extend the distance. But what about making it shorter? What if you focus on nice dynamic stretches during certain bicep exercises? I always thought you could make the distance shorter.
11... probably 13 if i relax a bit, next question
1 finger on my right bicep, 2 fingers on my left.
Arnold have it too check his pictures you will find it there
Bro did Larry wheels dirty with this torn bicep picture…
my whole hand
"the shape and development of your biceps is ultimately determined by how many fingers you can fit"
Thats a backwards ass sentence brother 💀
6 fingers
What I will never understand about body builders is that shit looks painful when you’re flexing
It’s not tho… there’s nothing to understand… it’s just not painful… feels the same as when you flex ur arms
I have a hard time fitting less than one any where near a hole. 😂
I can fit 4, but honestly I think that's pretty good considering I just workout at home with a couple 20 lbs dumbbells.
Same.
How many fingers you can fit has nothing to do with how much you work out. Your bicep doesn’t stretch out over time, unless your biceps are currently essentially non existent. If your biceps are pretty visible right now and you can fit 4, you will always be able to fit 4, because length of biceps only depends on genetics.
Or your biceps are underdeveloped
@@Olduser911 I’ve worked out for like 2 years with two dumbbells, so probably.
stay flexy
❤❤❤🎉🎉🎉thksm sir ❤❤
AthleanX can u do an oblique home workout?
My wife listening in the background:
"Four!!"
Yes its the fiber insertion. The longer the insertion, the harder to have a prominent bicep peak.
One hand 😭
I have a torn long head on my left side so like 3
I can fit two but I’m also 6’4 so my brachial muscles are still longer than someone who’d be shorter so they still look more full than others most the time
This makes absolutely no sense
@@edep3970 how? Obviously your brain doesn’t work right
@@edep3970 it entirely does, if you’d use your brain in the capacity it’s meant to be ran at you’d understand that with me being 6’4 my arms are vastly longer than an average height male meaning my brachial muscle will be longer so even if I have space which I do it typically looks more full than someone who doesn’t have space. Use more brain power and you might succeed in life😘
I have space for only 1 finger
0 finger looks so good!
1 and 3/4th
Okay Ross.
0 on the right arm, 1 on the left
lmao
I thought it was the way you have your wrist positioned when you flex. When you have your knuckles more towards your face, the bicep is more peaked. When you have your thumbs aligned with your face and knuckles facing away from your face, you have a longer bicep.
i can fit almost 5.. either my hands r just small. or my biceps r just .. alien the more pump i get
Cartoon ahh muscles 😅
Its just underdeveloped biceps don't worry
Glad I have good looking biceps that don't have a gap..
1 finger club baybeeeh
I can fit three boxes that i might be moving
Lolol but is your bicep fully semi automatic?
@@lukehubbard8306 Yes. And they take clips.. of sam sulek.
I fit my whole arm through
i have 0 on one and 1 on the other and my arms for some reason don’t look disproportionate
While more short biceps more small?
2 fingers here❤
I have two different bicep heads lol, left is like 2 fingers and the right is 4 fingers
If i flex reverse grip 1. Normal grip 2,3 makes me think if i reverse curl it will develop them?
It determines your ultimate strength potential too... leverage is power...
Hate my 2 finger gap 😭
" Aesthetic Appeal "
My Sadness is that i can fit 2 on one side and 3 on the other🥲
Depends how big your forearms are
My biceps still under construction lol
Cells also create the bodis but inside thae atoms 😮
The 0 finger bicep picture one is not true. You cam see that his thumb is pointing outwards his side, that'll result to less peak. Thumb inwards point towards you is how you know your peak
Five fingers
How many fingers he saying it like it’s a good thing
bro can fit three fingers on that bad boy
I definitely seen room for a third finger on your own bicep.
His right arm had a muscle tear.
Team 1 finger
👇
you're a girl, and girls have fat. So it doesn't get counted either
im in this part of youtube again
Is it odd I cannot place anything at all? Like it completely touches my forearm ?
Im a pretty big dude but I when I curl i cant go over 6 kg doing 12 reps. Got a short bicep and when I go full range I feel more the forearm when passing the 90 degrees angle. Any tips or exercises?
0 fingers baby
Aesthetic appeal? I thought that was the bad look. The ones that go all the way look better and make more sense
What if I have two fingers on My right arm abd obe on my left? Is this possible?
Most would rather have no gap!