When you're hitting the gym and aiming to beef up those biceps, focusing on the long head of your bicep is a must.
This part of your bicep, located on the outer side of your arm, is key to getting that impressive peak – the kind that really stands out when you flex.
Working on this area is what gives your bicep that tall, mountain-like curve; it's not just about size; it's about shape and definition, too.
In this blog, we're diving into long head bicep exercises that specifically target the area.
By the end of this read, you'll have a solid grasp of the best moves to make those biceps pop.
Let's get those biceps to peak perfection!
Bicep Anatomy
|
Aspect of Bicep |
Long Head of Bicep |
Short Head of Bicep |
|
Location |
Outer side of arm |
Inner side of arm |
|
Importance |
Responsible for the peak of the bicep (the part that pops when flexed) |
More involved in the overall thickness and shape of the bicep |
|
Appearance |
Gives a peaked, tall look to the bicep |
Makes the bicep look fuller and wider |
|
Attachment |
Runs along the top of the arm, attaching near the shoulder |
Attaches to the inner part of the arm |
|
Exercise Focus |
Targeting this part enhances the bicep's peak |
Contribute to bicep's fullness |
Your biceps are made up of two main parts, or "heads," the long head and the short head. Think of them as two separate muscle bundles that work together to make up your bicep.
Long Head of Bicep
This is the part of your bicep that's on the outer side of your arm.
It's important because it's mainly responsible for the peak of your bicep – that's the part that really pops when you flex your muscles.
The long head of the bicep runs along the top of your arm and attaches up near your shoulder.
Short Head of Bicep
On the other hand, the short head is on the inner side of your arm. It's more involved in the overall thickness and shape of the bicep.
When comparing long bicep vs short bicep, it's not about one being better than the other; they just have different roles.
The long head gives your bicep that peaked, tall look, while the short head makes it look fuller and wider.
In workouts, when you focus on the long head of bicep (or the long bicep), you're working on enhancing that peak.
This is why certain exercises specifically target the long head of the bicep, to give you that defined, mountain-like bicep curve.
15 Long Head Bicep Exercises
Below are the 15 best bicep long head exercises that you can do in multiple ways, including dumbbells, resistance bands, and body weight.
So, try them out and feel the difference in your bicep growth.
1. Incline Dumbbell Curl
Benefit: One of the best bicep dumbbell exercises, targeting the long head of biceps for a prominent peak.
Instructions: Sit on an incline bench with dumbbells, focusing on the bicep long head as you curl.
For Whom: Perfect for anyone seeking long head bicep exercises to enhance their arm workout.
2. Drag Curls
Benefit: Excellent for emphasizing the long bicep, contrasting short vs long biceps development.
Instructions: Perform standing barbell curls, dragging the bar up to emphasize the long head of the bicep.
For Whom: Ideal for those who want to focus on long head bicep workouts beyond basic curls and want bigger biceps.
3. Close Grip Barbell Curls
Benefit: Targets the long head of the biceps, crucial for achieving a balanced bicep workout.
Instructions: Use a close grip to shift focus more towards the long head bicep.
For Whom: Great for anyone interested in both short head bicep exercises and long head bicep exercises.
4. Bayesian Curls
Benefit: A comprehensive approach to bicep heads, targeting both the long and short head.
Instructions: Start like a standard curl, then twist at the top to engage the bicep long head.
For Whom: Best for those looking to understand the dynamics of long bicep vs short bicep.
5. Dumbbell Hammer Curls
Benefit: Among the best bicep workouts for building thickness, targeting the biceps long head.
Instructions: Perform with a neutral grip, focusing on the long head biceps.
For Whom: Suitable for all, especially those seeking bicep workouts for women and men alike.
6. Concentration Curls
Benefit: Isolates the bicep long head, ensuring focused biceps muscle growth.
Instructions: Perform seated, concentrating on the contraction of the long head of biceps.
For Whom: Excellent for a targeted approach in long head bicep exercises.
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7. Preacher Curl
Benefit: A staple in long head bicep workouts, offering intense isolation.
Instructions: Use a preacher bench to isolate and target the long head of bicep.
For Whom: Essential for those focusing on isolating each of the bicep heads.
8. Underhand Chin-Ups
Benefit: Utilizes body weight, effectively targeting the long head of the biceps.
Instructions: An underhand grip focuses the effort on the biceps long head.
For Whom: Great for those incorporating bodyweight exercises into their best bicep workouts.
9. Cable Curls
Benefit: Offers constant tension, a key in effective long head bicep exercises.
Instructions: Use a cable machine to maintain tension on the long head of biceps.
For Whom: Ideal for those seeking variety in their bicep long head workouts.
10. Reverse Curl
Benefit: Strengthens both bicep heads, with a slight emphasis on the long head.
Instructions: An overhand grip engages more of the long bicep.
For Whom: Good for those looking to balance their focus on both bicep heads.
11. Plate Curl
Benefit: A unique approach to long head bicep workout, using a plate for resistance.
Instructions: Focus on the upward movement to engage the long head of the bicep.
For Whom: Suitable for anyone wanting to add variety to their bicep exercises.
12. Alternating Dumbbell Curls
Benefit: Allows for focused intensity on each bicep head, especially the long head.
Instructions: Sit on a bench edge and do dumbbell curls. Alternate arms to ensure balanced development in both the long and short bicep heads.
For Whom: Great for a balanced approach in bicep workouts for women and men.
13. Zottman Curl
Benefit: Combines standard and reverse curls, targeting both bicep heads effectively.
Instructions: Rotate your grip at the top to transition between targeting the long and short bicep heads.
For Whom: Best for those seeking comprehensive development in their bicep long head exercises.
14. Narrow Grip Preacher Curls
Benefit: Intensely targets the long head of the bicep for peak development.
Instructions: A narrow grip on a preacher's bench focuses on the long head bicep.
For Whom: Ideal for those focusing specifically on the long head in their bicep workouts.
15. Neutral Grip Pull-Ups
Benefit: Engages the long head of the biceps along with overall arm and back strength.
Instructions: A neutral grip pull-up emphasizes the long head of the bicep.
For Whom: Excellent for a compound approach in long head bicep workouts.
Related Article: How to Do Preacher Curls to Build Strong and Inspiring Biceps
How to Work Long Head of Biceps?
Working the long head of your bicep is key to building those towering peaks in your arms.
Here's how you can effectively target this specific part of your bicep:
Focus on the Hand, Arm, and Elbow Position
The way you position these parts of your body during exercises can really target the long head.
-
Hand Position: When you rotate your hand or wrist (a movement called supination or pronation), it changes which part of the muscle works more.
For the long head, a more pronated hand position (palm facing down) is effective.
-
Forearm Position: The angle of your lower arm affects which part of the bicep you're working.
Angling your forearm across your body puts more emphasis on the long head.
-
Elbow Position: Keeping your elbows behind your body helps work the long head.
This is because the long head attaches higher up near the shoulder, and it gets activated more when your bicep is stretched.
To effectively target your long head bicep during workouts, incorporating tools like the Arm Blaster can be a game-changer.
- It's designed to enhance muscle engagement, especially in curls, focusing on the long head.
- The curved design, comfortable neck padding, and supportive rubber elbow pad ensure perfect form, making your workouts more efficient and effective.
Arm Blaster for Bicep & Triceps Workout
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FAQs
1. What Makes Long Head Bicep Exercises Different from Regular Bicep Workouts?
Long head bicep exercises specifically target the outer part of your biceps, which is key for that high, peaked look.
Unlike regular bicep workouts that might work both parts of your biceps equally, these focus more on the long head to help develop that impressive bicep curve.
2. Can I Do Long Head Bicep Exercises at Home Without Weights?
Absolutely! While weights add resistance, you can still target your long head bicep with bodyweight exercises.
Moves like chin-ups or any variations where your hands are in a pronated position (palms facing down) can effectively work this area.
You can also use resistance bands for exercises like band hammer curls.
3. How Often Should I Include Long Head Bicep Exercises in My Routine?
It depends on your overall workout schedule, but a good rule of thumb is to include long head exercises in your arm workouts 1-2 times a week.
This allows you to balance training the long head with other parts of your biceps and arms for overall development.
4. Are Long Head Bicep Exercises Suitable for Beginners?
Yes, beginners can definitely do long head bicep exercises. It's important to start with lighter weights or fewer repetitions to get the form right.
Hammer curls and incline dumbbell curls are great starting points. As you get more comfortable, you can gradually increase the weight and intensity.
The Bottom Line
Focusing on the long head of your biceps is essential for achieving that standout arm definition.
Remember, the right exercises paired with effective tools like arm blasters, heavy jump ropes, and pull-up bars can significantly enhance your results.
Tools help target the long head of your biceps specifically and in a more accurate way, ensuring your efforts are maximized with each curl.
Buy tools only from top brands and trusted sources. For more, you can check out DMoose.com and take a big step towards an impressive you.
