Logan Steele
Many people are interested in lengthening their bicep muscles, but is it even possible? According to some sources, the length of a muscle belly cannot be altered, and the shape and connection of muscles are genetically determined. However, others suggest that stretching the muscle fascia can help increase muscle roundness and length, and certain exercises can give the illusion of longer biceps.
How to lengthen bicep muscle
| Characteristics | Values |
|---|---|
| Surgery | An option to shorten the tendon that attaches to the radius |
| Stretch the muscle | Be careful not to stretch muscles past their natural length to avoid injury |
| Preacher curls | Start your bicep workout with preacher curls |
| Stretch after every set | Stretching will help in overall growth by stretching the muscle fascia |
| Full repetition of the exercise | Allow your arm to straighten out to its full length |
| Use a weight | Use a weight that you can successfully rep to reach your maximum bicep length |
| Dumbbell curls | Start each rep by letting your arm hang straight down at full extension |
| Concentration curls | Concentration curls isolate the biceps more than any other movement |
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What You'll Learn
Stretch your bicep muscles
Stretching your biceps can help to increase flexibility and function in the upper arm, as well as reduce muscle tightness and tension. This can help to prevent injury and improve performance.
Hand Clasp
- Interlace your fingers together behind your back.
- Press your shoulders down and draw your shoulder blades together.
- Press down through your hands towards the ground and slowly lift your arms back until you feel the stretch.
Doorway Stretch
- Stand in a doorway with your hand grasping the doorframe at waist level.
- Step forward with the same-side foot and bend that knee.
- Keep your elbow straight as you feel the stretch.
- Hold for up to 30 seconds and repeat on the other side.
Overhead Holding (Hanging) Biceps Bar Stretch
- Use a step, chair, or bench to reach a secure bar.
- Grip the bar firmly with both palms facing away from you.
- Keep your hands shoulder-width apart and your arms straight.
- Hang for up to 1 minute.
- Carefully press your feet back onto the step.
- Repeat up to 3 times.
Seated Bent-Knee Biceps Stretch
- Sit with bent knees and your feet flat on the floor in front of your hips.
- Place your hands on the floor behind you with your fingers facing away from your body.
- Evenly distribute your weight between your feet, buttocks, and arms.
- Slowly scoot your buttocks forward, toward your feet, without moving your hands, until you feel a stretch in your biceps.
- Hold this position for up to 30 seconds.
- Return to the starting position and relax for a few moments.
- Repeat 2 to 4 times.
Arm Lift
- Interlace your hands at the base of your spine.
- Straighten your arms and turn your palms to face down.
- Raise your arms up as high as you can.
- Hold this position for up to 1 minute.
- Repeat 1 to 3 times.
Remember to listen to your body and maintain a smooth, steady, relaxed breath throughout these stretches. Avoid locking your elbows or forcing any positions, and do not bounce or push.
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Do preacher curls
Preacher curls are a great way to bulk up your biceps. This exercise has been used by many bodybuilding legends, including Arnold Schwarzenegger, Ronnie Coleman, and Larry Scott. It is a safe exercise for beginners as it does not require any special equipment and can be done virtually anywhere.
To do a preacher curl, you will need to sit on a preacher bench with your armpits slightly above or on the top of the preacher pad. Keep your feet shoulder-width apart and maintain a neutral spine, neck, and shoulders. Once you are in this position, take the weight of your choice in your hands and position your arms so they are bent and you are holding the weight with an underhand grip at the top of the movement. This will be your starting position.
As you begin the exercise, slowly lower the weight while straightening your arm. Continue lowering the weight until your arm is almost straight, but do not lock your elbow. Keep tension on your biceps at all times and avoid using a shorter range of motion. After a brief pause, use your bicep strength to curl the weight back up towards your upper body.
When performing preacher curls, it is important to pay attention to the eccentric or lowering of the weight. Take your time and do not simply let the weight drop. The muscle is actually stronger when it is lengthening while supporting weight, and this will help you generate more power and achieve more muscle growth and strength.
Additionally, consider your body position and grip. Do not drape yourself over the preacher bench; instead, lean your body forward to prevent yourself from leaning back and using your body for leverage. Your upper arm should be angled to avoid torque at the elbow, and your forearm should fall straight on the preacher curl pad.
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Do concentration curls
Concentration curls are a great way to strengthen the biceps and forearm muscles. They are a unilateral exercise, helping to work each bicep equally and build the mind-muscle connection. This exercise is also excellent for bodybuilders and anyone looking to tone their arms.
To perform a concentration curl, sit on the edge of a weight bench with your knees far apart. Grasp a dumbbell in your left hand and hinge forward with your spine neutral. Brace your upper arm (triceps) against your left inner thigh. If you need more room, lean further forward to brace your upper arm against your inner left calf or shin. The goal is to get your upper arm as perpendicular to the ground as possible. Elevate your right foot on a step or plate if you need more room.
Avoid wedging your elbow into your knee, as this will allow you to use your leg as leverage, reducing the emphasis on your biceps. Curl the weight up firmly while maintaining a neutral wrist. Focus on the biceps by squeezing at the end of the rep and avoid any backward or shoulder movement.
For strength, do three to four sets of six to eight reps per side. For muscle, perform three to four sets of eight to 12 reps per side, approaching failure with each set. For endurance, use a relatively light weight and do three to four sets of 15 to 20 reps.
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Do barbell bent-over rows
While it is not possible to change the shape and length of your bicep muscles, you can perform exercises that target the lower bicep. One such exercise is the barbell bent-over row.
How to Do Barbell Bent-Over Rows:
The barbell bent-over row is a staple movement in most muscle-building workouts and is considered one of the best exercises for building back muscles. It also targets the biceps and core muscles.
To perform a barbell bent-over row, start by standing behind a barbell with your feet shoulder-width apart. Keep your knees slightly bent and bend forward at the hips, keeping your back straight. Your torso should be roughly parallel to the floor or slightly above it. Grasp the bar with a double overhand grip, a little wider than shoulder width, and tighten your glutes and core.
Begin the movement by driving your elbows behind your body while retracting your shoulder blades. Pull the bar towards your belly button until it touches your body, and slowly lower it back to the starting position under control. Keep your back straight throughout the movement and avoid using momentum. Pull the bar into your body using your abdominal muscles to ensure you don't arch your spine excessively.
Repeat this movement for the desired number of repetitions. You can experiment with head position (looking forward or packing the neck) to see what works best for you.
The bent-over row can be performed with a reverse grip, using dumbbells, or supported on an incline bench. It is also a good exercise to improve posture and reduce lower back pain.
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Do dumbbell curls
Dumbbell curls are an excellent way to build strength in your upper arms and increase muscle size. The bicep curl is a highly recognisable weight-training exercise that works the muscles of the upper arm and, to a lesser extent, those of the lower arm.
To perform a dumbbell curl, start by standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged and your upper arms stable. Hold a dumbbell in each hand with your arms hanging by your sides, palms facing forward. Ensure your elbows are close to your torso and your shoulders are unshrugged. Keeping your upper arms stationary, exhale and curl the weights up to shoulder level, rotating your wrists outward and contracting your biceps.
It is important to focus on proper form and control. Breathe out as you curl to the top, squeeze your biceps, and then inhale as you lower the weights over a count of three. This helps control speed and maintain focus on the bicep. You can also try hammer curls, where your palms face your torso, targeting the outer biceps and the muscles in your forearms.
For optimal results, select dumbbells of a weight that you can lift with good form about 10 times, with the last three lifts being very challenging. From here, either use the same weight to perform eight reps or lower the weight slightly and perform 10 reps. Increase the repetitions and/or weight as you become more comfortable.
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Frequently asked questions
It is not possible to change the length of your muscle bellies, no matter what some magazines may claim. However, you can give the illusion of longer biceps by doing exercises such as preacher curls, which work the bicep more at the insertion point near the elbow.
Preacher curls are done by leaning your body forward over a preacher bench to prevent you from using your body for leverage. Your shoulders, arms and body are fixed in this position, meaning only your biceps can move the bar.
You can do exercises such as concentration curls, which isolate the biceps more than any other movement. You can also do exercises such as incline bench curls, standing curls, and high cable curls.
You can stretch after every set of exercises. Stretching will not only lengthen the muscle but also help in overall growth by stretching the muscle fascia.
