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Best Long-Head Bicep Exercises To Build Strong And Massive Arms

Best Long-Head Bicep Exercises

Are you looking to add size and strength to your arms? Look no further than long-head bicep exercises! The long head of the biceps is a key muscle responsible for upper arm movement and overall bicep development, and targeting it can lead to impressive gains in arm size and strength. 

In this article, we’ll explore the best long-head bicep exercises for targeting this muscle, the benefits of these exercises, and how to incorporate them into your training routine. With these powerful bicep-building moves, get ready to take your arms to the next level.

What Are Long Head Bicep Exercises?


Long-head bicep exercises specifically target the long head of the biceps brachii, a muscle located in the front of the upper arm. The biceps brachii muscle has two heads: the long and short heads. 

The long head comes from the supraglenoid tubercle of the scapula (shoulder blade), while the short head comes from the coracoid process of the scapula. Both heads insert into the radius bone of the forearm.

Anatomy of The Biceps

The biceps muscle, as stated earlier, has two heads: the long and the short head. The long head is the larger and more dominant of the two heads and originates from the top of the shoulder blade. It runs down the front of the arm and inserts into the forearm. The short head originates from the front of the shoulder blade and inserts into the same area as the long head.

Anatomy of The Biceps
Source: ISTOCK

The long head of the biceps is responsible for much of the upper arm movement. When the arm is flexed at the elbow, the long head of the biceps contracts and shortens, pulling the forearm up towards the shoulder. The long head also plays a role in shoulder flexion and rotation, as well as the stability of the shoulder joint.

Targeting the long head of the biceps through exercises such as curls, hammer curls, and chin-ups can help to build overall arm development and strength. It is important to use a variety of exercises to target both the long and short heads of the biceps for balanced muscle development.

Benefits of Long Head Bicep Exercises


Targeting the long head of the biceps in your training can bring several benefits, including:

  • Increased arm size and strength: The long head of the biceps is one of the main muscles responsible for elbow flexion, so targeting this muscle with exercises like standing dumbbell curls and hammer curls can help to improve the strength and size of your biceps.
  • Improved upper body stability: The long head of the biceps helps to stabilize the shoulder joint, particularly during exercises that involve pressing or pulling movements. Strengthening this muscle can help to improve your overall upper body stability and reduce the risk of injury.
  • Better posture: Strong biceps can help to improve your posture by keeping your shoulders back and your chest lifted. This can make you appear more confident and can also help to reduce stress on your lower back.
  • Enhanced grip strength: The biceps play a role in gripping and holding objects, so training this muscle can help to improve your grip strength. This can be particularly beneficial for athletes or anyone who needs a strong grip on their work or hobbies.
  • Improved muscle balance and symmetry: Targeting the long head of the biceps can help to improve the balance and symmetry of your muscles, which can lead to a more aesthetically pleasing appearance and a reduced risk of injury.
  • Improved athletic performance: Strong biceps can help to improve your performance in various athletic activities, such as lifting weights, climbing, or throwing a ball.
  • Enhanced functional strength: The biceps are used in everyday activities like carrying groceries or lifting objects. Training this muscle can help improve your functional strength and make daily tasks easier.
  • Improved overall upper body strength: The biceps is a key muscle in the upper body, and targeting this muscle can help to improve your overall upper body strength and function.
  • Enhanced muscle definition: Targeting the long head of the biceps can help to improve the definition and shape of your muscles, giving your arms a more toned and sculpted appearance.
  • Improved appearance of the arms: Strong biceps can help improve your arms’ overall appearance, giving them a more muscular and defined look.

The Best Long Head Bicep Exercises


Here are some of the top exercises for targeting the long head of the biceps and how to perform them:

πŸ‘‰ Standing dumbbell curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides and curl the dumbbells up towards your shoulders, then lower them back down under control.

πŸ‘‰Hammer curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other. Keep your elbows close to your sides and curl the dumbbells up towards your shoulders, then lower them back down under control.

πŸ‘‰Cable curls: Stand facing a cable machine with your feet shoulder-width apart and hold the cable handle with your palms facing up. Keep your elbows close to your sides, curl the handle up towards your shoulders, and then lower it down under control.

πŸ‘‰Incline dumbbell curls: Sit on an incline bench with your feet flat on the floor and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides and curl the dumbbells up towards your shoulders, then lower them back down under control.

πŸ‘‰Preacher curls: Sit on a preacher curl bench with your feet flat on the floor and hold a dumbbell in each hand with your palms facing up. Keep your elbows close to your sides and curl the dumbbells up towards your shoulders, then lower them back down under control.

πŸ‘‰Concentration curls: Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand with your palm facing up. Lean forward slightly and rest your elbow on the inside of your thigh. Keep your elbow close to your side, curl the dumbbell up towards your shoulder, and then lower it down under control.

πŸ‘‰Resistance band curls: Stand on a resistance band with your feet shoulder-width apart and hold the band with your palms facing up. Keep your elbows close to your sides, curl the band up towards your shoulders, and then lower it down under control.

πŸ‘‰Chin-ups: Grip a chin-up bar with your palms facing towards you and your hands slightly wider than shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down under control.

πŸ‘‰Close grip bench press: Lie on a bench with your feet flat on the floor and grip the barbell with your palms facing away from you and your hands slightly closer than shoulder-width apart. Press the bar up towards the ceiling, then lower it back down under control.

πŸ‘‰Seated row: Sit on a seated row machine with your feet flat on the floor and grip the handles with your palms facing you. Pull the handles towards your chest, then lower them back down under control.

You can modify these exercises to cater to different fitness levels by adjusting the weight or resistance. Depending on what is available, they can also be performed with various equipment, including dumbbells, barbells, cables, and resistance bands. It’s important to use proper form and technique to get the most out of these exercises and reduce the risk of injury.

You might also love to read: Best Gluteus Minimus Exercises For Improved Posture And Stronger Hips

Sample Long Head Bicep Workout

Here is a sample long-head bicep workout that combines a selection of the above-recommended exercises:

πŸ”΅ Standing dumbbell curls: 3 sets of 8-12 reps, with 60 seconds rest in between sets.

πŸ”΅ Hammer curls: 3 sets of 8-12 reps, with 60 seconds rest in between sets.

πŸ”΅ Cable curls: 3 sets of 8-12 reps, with 60 seconds rest in between sets.

πŸ”΅ Incline dumbbell curls: 3 sets of 8-12 reps, with 60 seconds rest in between sets.

πŸ”΅ Preacher curls: 3 sets of 8-12 reps, with 60 seconds rest in between sets.

It’s also important to warm up properly before starting this workout and to cool down and stretch afterward to help prevent injury and improve recovery. You can also include exercises for other muscle groups in your training routine to promote overall muscle balance and development.

Final Thoughts

In conclusion, targeting the long head of the biceps in your training can bring several benefits, including increased arm size and strength, improved upper body stability, and better posture. A variety of exercises, such as standing dumbbell curls, hammer curls, and cable curls, can be used to target the long head of the biceps.

To get the most out of these exercises and achieve your muscle-building goals, it’s important to use proper form and technique and progressively increase the intensity of your workout. Incorporating a variety of bicep exercises into your training routine can also help to improve muscle balance and symmetry and enhance the overall appearance of your arms.

We encourage readers to try out the recommended long-head bicep exercises and see the results for themselves. Remember to warm up properly before starting your workout and to cool down and stretch afterward to help prevent injury and improve recovery.

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