Any Luck Lengthening Biceps Long Head?

[ascendant]

Just curious if anyone out there had any luck trying to lengthen the long head of the biceps, thereby filling that gap between the elbow and bicep? I've done tons of research on the topic online, but the websites all seem to contradict one another as to what exercises are optimal for it.

I'm really not even sure how much difference you can make and how much is just genetics. I've always felt like I've had a pretty big gap there that I wanted to fill in more, but I've never had any luck. If any of you had, please let me know what you felt worked best as far as exercises and any other techniques you used. Thanks.

[Testie]

I have definitely had some success but it’s evolved over several years of training, it’s funny because when I talked to one of the local body builders in the gym about lengthening the bicephis answer was mockingly when I get that surgery let me know how much it cost....it’s really the same story all the way down every set and stretch the biceps out...it does work over time...good luck my Brother

[Twistedfro]

I found a video that might help. This guy seems to know what he's talking about. Just skip the ads lol.

Twistedfro, the link you posted is pretty darn sketchy. Multiple prompts to download content, loaded with ads. Please don't post any more links like this.

[almostgone]

Just curious if anyone out there had any luck trying to lengthen the long head of the biceps, thereby filling that gap between the elbow and bicep? I've done tons of research on the topic online, but the websites all seem to contradict one another as to what exercises are optimal for it.

I'm really not even sure how much difference you can make and how much is just genetics. I've always felt like I've had a pretty big gap there that I wanted to fill in more, but I've never had any luck. If any of you had, please let me know what you felt worked best as far as exercises and any other techniques you used. Thanks.

One other thing you might want to try is really work the brachioradialis. Building it up can help hide/minimize the appearance of short biceps insertion points.

[wango]

This ^^^.

[ascendant]

Thanks for the info guys. I do always try to get a full range of motion for the stretch, and will definitely consider hitting the brachioradialis hard too. I appreciate it!

[Datsunbuff77]

I always did hammers on concentration seat but reversed so arms hung straight down not slightly out. Seemed to help my length. Squeezing the pinky in as hard as I could towards my should helped with my peak.

[jstone]

One other thing you might want to try is really work the brachioradialis. Building it up can help hide/minimize the appearance of short biceps insertion points.

this is what you need to do you will never really lenghten the muscle. as your bicep grows it will fill in some of the void, but you truly will never lenghten the muscle. stretching the muscle to elongate it would create problems with your tendons. if the muscle actually gets longer what happens to the tendon? its not going to just shrink. theres certain aspects of your genetics you cannot defeat.