Long Biceps vs Short Biceps (IT MATTERS!)

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.

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).

[piquedcommenter]

"How many fingers can you fit?" I'm glad that that question came with further context, Jeff 😂

[AJ-on-youtube]

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.

[jonathanvelazquezph.d.]

Those 0 fingers Biceps shown here look awesome 💪

[Mike_Bludowski]

Depends how you turn your wrist: towards your head you will get a wider gap, to the front it will be smaller

[hadensnodgrass]

I can fit my entire hand... 😅 long arms and tiny hands... I now have a new insecurity 😢

[ryanbizahaloni]

I forced 2 fingers in. It's tight, but there.
However, 1 finger is a little loose.

[ISYMFSDave]

I literally was wondering about that gap the other day. Well thats that

[D-dydc]

Stretching plays a major impact on the gap. I have a reoccurring injury to my pec which requires me to do a lot of stretching to my pec and arm on one side. The side I constantly stretch has almost no gap while the other is 2 fingers. I train my biceps the same.

[michelwouterse]

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!!

[mauriciobori]

I always wondered why your biceps had that gap thanks for the info jeff

[greAX]

There is one thing that’ll increase that gap - fully rupturing your distal bicep tendon. I can’t say I recommend it though, pretty fucking painful

[joeyfilgo]

I noticed the gap once I started exercising and I honestly don’t like it but we’ll see how it goes

[junkdogsan]

Your all perfect and never doubt your full potential, the grass is always greener on the other side.

[TheKingOfInappropriateComments]

Two fingers. I've always been self conscious about it. My arms look small no matter what I do.

[isxpuxr]

From what I have been told by so-called experts at genetics has everything to do with how your biceps look if you get a peek or if it's more full

[jakub]

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..

[jonathanvasquez]

Yes its the fiber insertion. The longer the insertion, the harder to have a prominent bicep peak.

[thespeedlife]

One on left arm, three on right, Great genetics.

[kiumars.]

A clear example of this is Devon Larratt's short bicep and Denis Siplenkov's long bicep

[ezequielcanale]

Twisting my wrist gets from zero to almost two fingers