Ever wonder why some people seem to have incredible bicep peaks while others have flatter, wider biceps despite similar training? The answer often lies in genetics—specifically, where your bicep tendon inserts on the bone.
What Are Insertion Points?
Every muscle has two attachment points:
Origin: Where the muscle begins (typically the more stationary attachment). For biceps, this is at the shoulder blade.
Insertion: Where the muscle ends (typically on the bone that moves). For biceps, this is on the radius bone just below your elbow.
The distance between the end of your muscle belly and the insertion point is occupied by tendon. This tendon length varies between individuals.
High vs. Low Insertions
Low insertions (short tendons, long muscle bellies):
• Muscle extends further down toward the elbow
• Generally associated with better bicep "peaks"
• Fuller appearance throughout the arm
• Often considered more aesthetically ideal for bodybuilding
High insertions (long tendons, short muscle bellies):
• More visible gap between muscle and elbow crease
• May have a "shorter" looking bicep
• Peak may be less pronounced
• Can still build impressive arms—just different looking
How to Check Your Insertions
Simple test:
1. Flex your bicep hard
2. Look at the gap between the end of the muscle belly and your elbow crease
3. Larger gap = higher insertion; smaller gap = lower insertion
Compare yourself to photos of bodybuilders—some have biceps that extend almost to the elbow; others have a noticeable gap.
Famous Examples
Low insertions (full, peaked biceps):
Arnold Schwarzenegger had famously long muscle bellies, contributing to his iconic bicep peaks.
Higher insertions:
Many successful bodybuilders have higher insertions and still build incredible physiques. It just looks different.
Can You Change Your Insertions?
No. Insertion points are determined by your genetics before birth. No amount of training, supplements, or techniques can move where your tendon attaches to bone.
However, you CAN:
• Maximize the muscle development you're capable of
• Train strategically to enhance your genetic strengths
• Build impressive arms regardless of insertion type
Training With Your Genetics
If you have higher insertions:
• Focus on overall bicep size rather than chasing a peak you may not be built for
• Develop your brachialis (pushes biceps up from underneath)
• Build balanced arms—great triceps and forearms complement any bicep
If you have lower insertions:
• Capitalize on your peak potential with long head exercises
• Incline curls and drag curls will maximize your genetic advantage
• Don't neglect overall development for peak-chasing
The Bottom Line
Bicep insertion points significantly affect how your arms look when developed. This is genetic and unchangeable. Rather than wishing for different genetics, maximize what you have through consistent training and smart exercise selection.
Many legendary physiques were built with "imperfect" insertions. Your insertions don't limit how strong or fit you can become—they just influence the aesthetic outcome.