Targeting Biceps Height, Width & Length – Which Head Does Which?

The biceps brachii muscle is separated both anatomically and functionally into two different heads – the long head (see image 1 below), and the short head (see image 2 below). And while most people treat them exactly the same and just work “the biceps” as a whole… the truth is that if you really want to maximize your biceps development, it’s essential to understand the differences between the two heads and target them accordingly!

I could write an entire 100-page book on the topic, but the primary tip I’ll emphasize today is that – in a general sense – the long head adds the most to the HEIGHT and LENGTH of your biceps, while the short head contributes the most to the WIDTH of your biceps (particularly the “ball” part of your biceps that “hangs out” over the side of your arm and makes you look ripped – that’s 100% the short head)!

There are many ways to differentiate between the two heads in your exercises… but I’ll leave you with just three today (all verified in scientific studies). And note that this is a matter of relative activation. With every moment both heads WILL be engaged… but not to the same degree. Sometimes not even close:

1. The short head is engaged the most with supination from a pronated and supinated position, while the long head is engaged the most with  supination  past a supinated position.

2. The short head is engaged the most with elbow flexion from 90° (halfway bent), while the long head is engaged the most with elbow flexion from 0° (straight)

3. The short head is engaged the most with horizontal adduction, while the long head is engaged the most with shoulder flexion

APPLICATION: If you want to increase the height and length of your biceps, make sure you’re incorporating exercises that specifically target the long head… and if you want to increase the width of your biceps, use exercises that specifically target the short head!

NOTE: All of the above and much, much more is fully optimized and integrated into the workout routines in both of my Hypertrophy Series Biceps Programs! (Biceps & Triceps  and Biceps & Forearms)

Relevant Research Article(s):
      1) Anatomy, Shoulder and Upper Limb, Biceps Muscle
      2) Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon

Related Dr. Gains YouTube Video(s):   
      1) “Biceps Curls” AREN’T Effective! DO THIS INSTEAD & Boost Bicep Growth By 200% (Proven in EMG Study)
      2) Use This LITTLE-KNOWN KEY to Work the LONG HEAD of the BICEPS