Thread: Biceps Insertion, Miscers GTFIH || Non lifters need not reply

What exercises best work for your bicep insertion? What type are you? Are you high or low?

Since I seem to have a high bicep insertion, I focus mostly on concentration, preacher and hammer curls but you can't really see the true size of the biceps unless really flexed

so what's yours

also pics of biceps no homers

Getting there crew, no worthy pics yet. Lower insertion. Chin ups and 45-60+ sec & 10+ reps slow incline curls seem to work best for me.

Edit: here's poverty arms pics. Don't jack off to them you homer

Originally Posted by IronFeta

Getting there crew, no worthy pics yet. Lower insertion. Chin ups and 45-60+ sec & 10+ reps slow incline curls seem to work best for me.

Who gives a fuk if it aint a worthy pic, you lift and that's what matters brah

Did weighted chin-ups but then changed that out after hitting BW+25kg plate on belt to add in exercises for alternative training methods

Originally Posted by ChangeOfStyle

Who gives a fuk if it aint a worthy pic, you lift and that's what matters brah

Did weighted chin-ups but then changed that out after hitting BW+25kg plate on belt to add in exercises for alternative training methods

See edit brah. Mirin chin up strength, I'm working on em. There was one guy at my gym who had great arms and was doing arm work every other day. Maybe higher volume is what you need.


Edit: thanks man. Always on spread.

I have low insertion biceps. Low insertions are good for overall length and volume of muscle automatically, and training needs to be done to get the flexed peak higher. Then on the opposite end, high insertions make your peak way easier to train, but you lose the length and volume when unflexed.

If you want to focus on length, introduce incline dumbbell curls.

If you want to focus on peak, introduce waiter curls, although concentration curls could work too. But if you've never done waiter curls, they are by far, the best exercise for your biceps if you can do them correctly.

Everyone knows that spot reducing fat is a fool's errand so I don't understand why there's a discussion on spot increasing muscle, especially on a small area like the arms. You're going to barely gain anything as a natural anyway so the best thing you can do is try to gain as much mass overall as possible. Y'all are being penny wise and pound foolish.

You can't train the peak of your bicep. "Bi"-ceps, so there are two muscles there, if that's what you mean. I wouldn't worry about doing certain exercises based on your insertions.

Have a variety of...

supinated/palms up exercises (regular grip BB curl, DB curl, cable curl, preacher curl, concentration curl)

pronated/overhand grip or palms down exercises (BB curl, cable, preacher)

neutral grip exercises (db hammer curl, cable hammer curl with rope - single arm and both arms)

Your arms will fill out and take shape as they get bigger. But you can't change it's shape by performing specific exercises - example - preacher curl or concentration curl for the peak.

All you can do is make both parts of the bicep bigger. Whatever shape your bicep takes on as it grows, that's what you're stuck with.