Arnold Schwarzenegger’s biceps are short.Â
Training your biceps is essential for developing a strong upper body. Well-defined biceps enhance your appearance and functionality, allowing you to perform everyday tasks like pulling more easily.Â
For bodybuilders, sculpting noticeable biceps contributes to that eye-catching, sleeve-ripped look that often turns heads and sparks conversations. Many renowned bodybuilders, such as Jay Cutler, Arnold Schwarzenegger, Kai Greene, Sergio Oliva, and Phil Heath, are celebrated for their impressive bicep development.
The long versus short biceps debate has recently resurfaced in fitness circles and social media. It’s important to note that the type of biceps you have is primarily determined by genetics and doesn’t hinder your ability to achieve impressive, sleeve-ripped arms. For instance, Arnold Schwarzenegger is known for his shorter biceps, while Sergio Oliva boasts longer ones.
Let’s satisfy our curiosity by delving deeper into the characteristics of long and short biceps and exploring their differences. This article will also address the ongoing discussions surrounding these two bicep types and offer insights on identifying which one you possess. Additionally, we’ll provide some effective exercises to help you strengthen your biceps. Let’s dive in!
Anatomy — Biceps
Before understanding the long and short biceps, we need to know how the biceps work. Your biceps are large muscles in the upper part of your arms between the elbows and the shoulders. They help improve the definition of your upper body muscles (1). Your biceps consists of three major muscles:
- Biceps Brachii
- Brachialis
- Coracobrachialis
Biceps Brachii
The biceps brachii are the dominant muscle of the biceps. They work using three joints to generate movements of the shoulder and elbows. The biceps brachii is a large and thick muscle on the ventral part of the upper arm and consists of the long and short heads (2).
The short head of the biceps originates from the top of the coracoid process of the scapula, while the long head originates from the supraglenoid tubercle of the scapula. These two heads join the middle-upper arm to form a common muscle belly.Â
The short head determines the biceps’ thickness, size, and width, while the long head gives you that bicep peak. You can see this when you fully flex your biceps while performing a front double biceps pose. When performing a back double biceps pose or looking at the biceps from the back, the long biceps head is the dominant muscle when fully flexed. When you extend these two heads, they rotate at 90 degrees and join to attach at the radius, which is the bone found in the forearm.
Brachialis
The brachialis is a muscle in the upper arm that allows you to flex your elbows. This muscle is under the biceps brachii, giving your biceps more thickness and width. The brachialis is a primary mover of elbow flexion and generates more power than the biceps brachii. Â
Coracobrachialis
The coracobrachialis is located at the front part of the upper arm. The coracobrachialis muscle is responsible for adducting and flexing the shoulder joint. Many consider it a weak flexor and adductor of the arm that is functionally insignificant.
Long Bicep & Short Bicep
When talking about long or short biceps, it boils down to the length and size of your muscle belly. The muscle belly is usually the thickest and largest part of the muscle. Long biceps have a long muscle belly with a short tendon that extends to the forearm when flexed from the front.
However, short biceps have short muscle bellies with a long tendon that extends to the forearm. When you flex the muscle from the front, the biceps form a full and much more pronounced peak height.
Does Genetics Play a Role in Determining Bicep Type?
The short answer is yes. You don’t train your biceps to get it long or short. One is either born with long or short biceps. No matter how much you work out, you can’t modify or tweak your muscle insertion, genetics, or attachment points. However, you can train hard and smart to get the most from your biceps muscles by performing specific arm exercises.
How Do You Determine if You Have Long or Short Biceps?
Now that we understand the difference between the long and short biceps, there are several methods you can employ to know if you have a long or short bicep. Below are two of them, which involve flexing and extending your elbows.Â
Flex Your Elbows
Bend your arm at the elbows like you are performing a bicep curl. Fully flex your elbows as your biceps contract. Locate the insertion point and measure your bicep gap from your bicep to your forearm. You may have short biceps if you can fit more than two fingers in that gap. In addition, the biceps insertion point is almost in the middle of the upper arm.Â
Extend Your Elbows
Fully extend your arms and turn them around with the back of the arm facing the ceiling. Locate the insertion point and measure the bicep gap. If you can fit in more than two or three fingers, you may have short biceps.
Long Bicep Vs. Short Bicep
Long Bicep | Short Bicep |
Has more extended muscle bellies and shorter lengths to the insertions and tendons. | Has a shorter muscle belly and longer tendons and insertions. |
Arms have a fuller and denser appearance when flexed. | The arms being flexed results in a better biceps peak. |
Extending the elbows causes the arm to appear thicker. | When you extend your elbows, your arms become thinner. |
Whether you have long or short biceps, studies haven’t shown whether either might be advantageous with strength and power gains. However, some schools of thought prefer long to short biceps because of their more aesthetically pleasing look. Ultimately, building the strength of your biceps is a good idea whether you have short or long biceps. It’ll help you improve the form of many upper body routines and your physique.Â
Biceps Exercises to Try
If you’re a bodybuilder or fitness enthusiast looking to get bigger, stronger, and more defined sleeve-ripping biceps, here are effective exercises to try:
- Bicep CurlsÂ
- Preacher Curls
- Hammer Curls
- Concentration Curls
- Chin-Ups
- Crucifix Curls
- Zottman Curls
Note that you can use free weights like a barbell, dumbbell, or kettlebell. Depending on your preference, you could also try machines or resistance bands for these exercises above.
Take Away
When training for long or short biceps, it’s essential to understand that you’re born with one type or the other; intense training or dieting won’t change that. However, you can maximize the strength of your biceps to achieve an aesthetically pleasing physique.Â
Ultimately, the preference for long or short biceps is subjective, as neither type inherently surpasses the other in strength or power. While some may have personal opinions about which appearance is more attractive, strong biceps are strong biceps, regardless of their shape.Â
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References
- Javed O, Maldonado KA, Ashmyan R. Anatomy, Shoulder and Upper Limb, Muscles. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482410/
- Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. Journal of shoulder and elbow surgery, 21(7), 942–948. https://doi.org/10.1016/j.jse.2011.04.030