Bicep elongation exercises....

[Mini Viper]

Hi

I was wondering if there are anything I can do to improve my biceps: I have short bicep length so when i flex they roll up into a little ball (so there's a gap between my elbow and upperarm) and I hate the way they look. At the moment I do:

3 sets Barbell curl
2 sets DB curls
2 sets hammer curls

Are there any exercises I can do to elongate my bicep length??

Thanks

 

[cwick0]

preachers, just extend the weight all the way down.

 

[zxe003]

I don't know if there is an exercise that can actually lengthen your biceps...that's more of a genetic issue. You can beef them up to give them a more full look and range. But I guess one exercise that would bring you to full stretch during your rep would be incline DB curls. Making sure to keep your elbows in tight and back (just past your back), come all the way down....your biceps are forced to extend out to max stretch and then contract from a fully elongated position.

 

[jay1]

definitely preacher curls. Do them every time you work out bi's and you'll see a difference.

 

[strongsmartsexy]

definitely preacher curls. Do them every time you work out bi's and you'll see a difference.

Yes, you'll see a difference, but I do not believe it will elongate the muscle. I have a short connection in my bicep and it's NEVER done anything to move closer towards the elbow in the last 12 years. My arms get bigger, but that is about it.

 

[Tom Treutlein]

You won't make your muscle longer. You can make it bigger and give that type of illusion, but it's due to the size, not because it's getting longer.

 

[Backlash]

Mine are the same way. A lot of people are jealous of this (short attachments) because they really peak when they're flexed, but I do hate the way they disappear into my short-sleeved shirts like you're saying.

But, as people said, they will never get longer - it's a factor of where the biceps muscles are attached to the bone, or something like that (insertion points it's called I think)?

 

[view]

You can't change your insertions however preacher and incline curls emphasize the part of the bicep you want to target.

 

[strongsmartsexy]

Mine are the same way. A lot of people are jealous of this (short attachments) because they really peak when they're flexed, but I do hate the way they disappear into my short-sleeved shirts like you're saying.

But, as people said, they will never get longer - it's a factor of where the biceps muscles are attached to the bone, or something like that (insertion points it's called I think)?

Supposedly, people with shorter insertions can obtain higher peaks than those with longer insertions...

 

[wnt2bBeast]

Mine are the same way. A lot of people are jealous of this (short attachments) because they really peak when they're flexed, but I do hate the way they disappear into my short-sleeved shirts like you're saying.

But, as people said, they will never get longer - it's a factor of where the biceps muscles are attached to the bone, or something like that (insertion points it's called I think)?

lol i was just thinking about this the other day..you know screw gear i wanna be able to put other peoples body parts on me and build a monster lol..btw i have absolutely no peak in my bi's theyre thick but no peak wanna trade? lol

 

[zxe003]

lol i was just thinking about this the other day..you know screw gear i wanna be able to put other peoples body parts on me and build a monster lol..btw i have absolutely no peak in my bi's theyre thick but no peak wanna trade? lol

I feel you, my bi's are exactly the same. We should start a club or something. Lol.

 

[wnt2bBeast]

I feel you, my bi's are exactly the same. We should start a club or something. Lol.

lol... nothing to do but make em bigger right??

 

[InTraining]

I also have the short bis and I found that doing hammer curls...yes hammer curls...will thicken the bis and make them appear fuller and thicker...

Try some hammer curls and preachers...I think you will be pleased with the results

 

[FINAlly]

i'm with him; hammer curls shouldn't be overlooked, they can really add some thickness. Work the brachial nicely.

 

[time2getbig]

Great advice!

I don't know if there is an exercise that can actually lengthen your biceps...that's more of a genetic issue. You can beef them up to give them a more full look and range. But I guess one exercise that would bring you to full stretch during your rep would be incline DB curls. Making sure to keep your elbows in tight and back (just past your back), come all the way down....your biceps are forced to extend out to max stretch and then contract from a fully elongated position.

 

[UA_Iron]

Supposedly, people with shorter insertions can obtain higher peaks than those with longer insertions...

I agree, mine are longer insertions and my biceps look full but they dont peak that well. I fill out shirt sleeves nicely. My roommate on the other hand had shorter instertions and he would always talk smack.

Just like any problematic area you cant change the way the muscle attaches, just get it as big as possible and see if it fills out that way.

 

[Debaser]

People overcomplicate biceps training to a ridiculous degree.

Do some kind of curl. Done. You can't make them longer, or peak the bicep, or anything like that. You can make them bigger, though.

Standard barbell or dumbell curls are fine. You don't need to do 8 different curls, and most back pulling movements already use the biceps to a large degree (I don't even do bicep training).

 

[Dave949]

People overcomplicate biceps training to a ridiculous degree.

Do some kind of curl. Done. You can't make them longer, or peak the bicep, or anything like that. You can make them bigger, though.

Standard barbell or dumbell curls are fine. You don't need to do 8 different curls, and most back pulling movements already use the biceps to a large degree (I don't even do bicep training).

I`m with Debasser on this one. Its genetics bro. A curl is a curl is a curl.
My piddly 2 cents: Do one barbell movement (standard , preacher etc.) and one dumbell movement (incline, hammer, alternates, etc.) work em hard and let it go and and worry about something that you can change like your inner pecs !!!

Pump on .....

 

[strongsmartsexy]

I do straight bar curls for as heavy as I can for 4 sets including a warmup
Then I do standing DB curls for 3 sets as heavy as I can and still keep my arm correct.
THen I do 3 sets of preacher curls STRICT
Then I finish off with 3 sets of incline hammers. BURN BURN BURN

 

[casualbb]

People overcomplicate biceps training to a ridiculous degree.

Do some kind of curl. Done. You can't make them longer, or peak the bicep, or anything like that. You can make them bigger, though.

Standard barbell or dumbell curls are fine. You don't need to do 8 different curls, and most back pulling movements already use the biceps to a large degree (I don't even do bicep training).

it needed to be said, K when I recharge

 

[Mini Viper]

Hey, I just wanna say thanks to all ya bro here on this thread who contributed. So K to all of ya (when I'm recharged, so be patient) lol!

I will change my exercises as from next week for my biceps, so will include preacher curls and hammer curls, strict form and heavy!

peace

 

[wnt2bBeast]

it needed to be said, K when I recharge

Even though we may disgree on training methods we all know that most guys are interested in building their bi's because its the first thing chicks notice..I hate to agree with debaser lol but he is right... i see lots of people just curling and curling with horrible form for what???? makes me laugh though

 

[Backlash]

.I hate to agree with debaser lol but he is right...

How many times has this been said over the past year?

Seriously, though, biceps is a small muscle group and doesn't need a lot of work.

 

[Tom Treutlein]

Girls notice biceps first? Ech, not around here haha. My ass gets attention. And my chest.

 

[wnt2bBeast]

How many times has this been said over the past year?

Seriously, though, biceps is a small muscle group and doesn't need a lot of work.

I think youre missing the point of the thread..Im not going to argue about volume how many times per week blah blah to hit bi's or whatever bodypart..The question was how to make your bi's longer which is physically impossible..a better question may have been how can i get my bi's to "appear" as if they are longer..BB'ing is a game of illusion..20 inch will not look the same on everyone!!!

 

[strongsmartsexy]

Even though we may disgree on training methods we all know that most guys are interested in building their bi's because its the first thing chicks notice..I hate to agree with debaser lol but he is right... i see lots of people just curling and curling with horrible form for what???? makes me laugh though

I agree. Most of the guys in the yuppie gym I go to work only on the "Beach muscles". The excersizes you will almost NEVER see in this gym, unless my brother and I are doing 'em, is Squats, Deadlifts, Cleans. The legs and backs on most of these folks would make the women ashamed...

 

[wnt2bBeast]

I agree. Most of the guys in the yuppie gym I go to work only on the "Beach muscles". The excersizes you will almost NEVER see in this gym, unless my brother and I are doing 'em, is Squats, Deadlifts, Cleans. The legs and backs on most of these folks would make the women ashamed...

Yep..the power moves are the foundation of my routine..

 

[Backlash]

I was trying to agree with you wnt2bbeast. Like most threads, this one got off on a bit of a tangent, but still has good info. The info being

1) can't change the shape but making them bigger will help in general
2) while we're talking about exercises, btw you don't need much volume

 

[wnt2bBeast]

I was trying to agree with you wnt2bbeast. Like most threads, this one got off on a bit of a tangent, but still has good info. The info being

1) can't change the shape but making them bigger will help in general
2) while we're talking about exercises, btw you don't need much volume

trying to bait me into a debate about volume huh? lol

 

[Backlash]

trying to bait me into a debate about volume huh? lol

Never!