Do certain exercises fill the elbow/bicep gap?

[StevenNevets]

I did search around but I still don't have a clear answer.

Some say yes and others say no. Are there any credible answers?





Jw cause I don't like irregular bicep movements like preacher curls or incline db curls but my gap is horrible and I'll do them if they actually help.

[cole102]

i have heard preacher curls help but alot is genetics id say

[rocky348]

yea ive got the same problem bro but theres not too much we can do about it.. its just a genetic thing. just make the best out of it and feel those bi's up!

[chris.tan]

That only thing that fills that gap is a band of forearm muscle. Working on hammer curls can improve this. Best of luck
-Tan

[tony_mid]

farmers walks keeping ur elbows slightly bent FTW

[413]

Originally Posted by chris.tan

That only thing that fills that gap is a band of forearm muscle. Working on hammer curls can improve this. Best of luck
-Tan

yeah, this is a good plan.

unfortunately some of this is genetic, has to do with the length of the muscles which you can't really help.

[ironwill2008]

There is no muscle tissue in that gap. You can't build muscle where none exists.

Work your arms in balance with the rest of your body, with different bi and tri exercises. Strive to have the best development you can, within your genetics. Do this, and everything else will take care of itself.

[imasavage]

Bigger forearms and biceps make the illusion of it.

[-Lucifer]

Originally Posted by imasavage

Bigger forearms and biceps make the illusion of it.

This.

Hammer curls hit that area well.

[DJAuto]

Insertion points are entirely genetic. 'Lengthening' of the bicep musculature can be slightly achieved by stretching motions (i.e. spider curls, preacher curls etc.).

[StevenNevets]

Originally Posted by imasavage

Bigger forearms and biceps make the illusion of it.

Working on it. I just started reverse curls and bb wrist curls but I've had hammer curls and other bicep curls for awhile.

Originally Posted by tony_mid

farmers walks keeping ur elbows slightly bent FTW

Originally Posted by DJAuto

Insertion points are entirely genetic. 'Lengthening' of the bicep musculature can be slightly achieved by stretching motions (i.e. spider curls, preacher curls etc.).

These are the types of things I'm wondering about.


Are you guys sure that can actually lengthen the muscle or is it just bro-sciece?

[J-RAKICH]

Its mainly all genetics. No way you can relly fill in that bicep gap, adding mass is the only thing possibly that could fix this, but its normal i think everyone has a slight gap.

Arnold included.

[Oroborus]

Originally Posted by tony_mid

farmers walks keeping ur elbows slightly bent FTW

Torn bicep FTW

[flex76]

Just make sure you do your biceps exercises with a full range of motion:-)))

[keys_10]

Originally Posted by ironwill2008

There is no muscle tissue in that gap. You can't build muscle where none exists.

Work your arms in balance with the rest of your body, with different bi and tri exercises. Strive to have the best development you can, within your genetics. Do this, and everything else will take care of itself.

x2, the gap is your tendons attatching to your bi's.
imo it's all genetics

[ThickAsABrick]

Having short biceps is not necessarily bad. You should be able to develop more impressive peaks.

Try to include one or more of these exercises into your routine to develop your peaks:
standing concentration curls
hammer curls
spider curls
prone incline curls

also, preachers usually are a crap exercise for those with high insertion points.

[kylewo0]

Thanks for the input guys. I plan to work on my hammer curls more!

[tony_mid]

Originally Posted by Oroborus

Torn bicep FTW

can anyone else back this??

[HamMach1]

Maybe give reverse curls a try?

[-Lucifer]

Originally Posted by tony_mid

can anyone else back this??

Yeah that'll happen if the weight is too heavy. Even if you bend your elbows a little while deadlifting, you'll tear your bicep.

[tony_mid]

Originally Posted by DaRk LuCiFeR

Yeah that'll happen if the weight is too heavy. Even if you bend your elbows a little while deadlifting, you'll tear your bicep.

So yesterday I did farmers walks with 100's and elbows slightly bent does that mean I'll likely tear my bicep if I do them with my elbows bent or am I safe to keep doing 100's?

[-Lucifer]

Originally Posted by tony_mid

So yesterday I did farmers walks with 100's and elbows slightly bent does that mean I'll likely tear my bicep if I do them with my elbows bent or am I safe to keep doing 100's?

Yeah it is possible. The chance of getting a torn bicep tendon is greater as the weight increases.

[DJAuto]

Originally Posted by StevenNevets

Are you guys sure that can actually lengthen the muscle or is it just bro-sciece?

There is evidence in research which points to muscular lengthening and/or cell conversion.

As I stated before, try using stretching bicep motions (i.e. spider curls, preacher curls etc., incline curls [hammer and regular]).

[imasavage]

Originally Posted by tony_mid

farmers walks keeping ur elbows slightly bent FTW

That will do little.

[chris.tan]

Not to hijack, but how the heck do I get this to develop
-see attachment

[Rsardinia]

Originally Posted by chris.tan

Not to hijack, but how the heck do I get this to develop
-see attachment

Wide grip preacher curls. You want your elbows to be out as much as you can while still holding the wide grip on the bar.

[keys_10]

Originally Posted by chris.tan

Not to hijack, but how the heck do I get this to develop
-see attachment

Its the brachialis

Hammer curls, cross body hammer curls, reverse grip curls.