Long Head Bicep Exercises: Unleash Your Arm Growth with These 9 Powerful Exercises
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Table of Contents
Long Head Bicep Exercises for Giant Peaks - The Complete Guide
Picture yourself at the gym, muscles pumped, flexing those biceps like a superhero straight out of a comic book.
But wait, something’s not quite right. Your bicep peaks are lagging behind, and it seems like no matter what you do, you can’t seem to grow them.
The solution? Focusing on the long head of your biceps through targeted long head bicep exercises.
You’ve tried every bicep exercise under the sun, and yet, your bicep peaks remain elusive.
You can’t help but feel envious of those with majestic, mountainous peaks that seem to defy gravity. If only you knew the secret to unlocking your bicep growth potential!
Fear not, bicep fanatics!
We’ve got your back (and your biceps).
In this ultimate guide, we’ll reveal the top 9 long head bicep exercises to help you sculpt your arms and achieve the impressive peaks you’ve always dreamed of.
With our expert guidance, wit, and enthusiasm, you’ll be the envy of the gym in no time.
In this comprehensive guide, we’ll cover:
- The importance of the long head of the biceps in arm development
- The anatomy of the bicep muscle and its two heads
- The top 9 long head bicep exercises, with detailed instructions and tips
- Key strategies for optimizing long head bicep growth, including mind-muscle connection, progressive overload, and proper recovery
So, let’s roll up our sleeves and dive into the world of long head bicep exercises to unleash your full bicep potential and transform your arms once and for all!
Bicep Anatomy 101: Get to Know Your Guns
Before we unleash the power of long head bicep exercises, let’s get acquainted with your biceps’ inner workings.
Think of them as your arm’s dynamic duo, ready to flex and impress:
1. Biceps brachii: This muscle boasts two heads, the long head and short head, which work together to flex and supinate the forearm.
2. Brachialis: Hidden beneath the biceps brachii, this workhorse plays a vital role in elbow flexion.
Long Head vs. Short Head: A Friendly Rivalry
a. While both heads contribute to your biceps’ overall mass, the long head is key to achieving that coveted peak. It originates at the supraglenoid tubercle of the scapula and runs along the outer side of your upper arm.
b. The short head, on the other hand, is responsible for thickness and originates from the coracoid process of the scapula. It sits closer to the inside of your upper arm.
c. To achieve the best bicep development, it’s crucial to target both heads with a well-rounded workout routine that includes long head bicep exercises and short head bicep exercises.
So, now that we’ve got the science part covered, let’s jump into those long head bicep exercises that’ll have your bicep peaks soaring to new heights!
Recommended Read: >>> Your Ultimate Guide To Leg Training <<<
Recommended Read: >>> Your Ultimate Guide To Back Training <<<
My Top 9 Long Head Bicep Exercises You Need To Do
The following exercises target the long head of the bicep and have been proven to place a maximal load on it when training with the listed bicep exercise.
#1 Close Grip Barbell Curls
The Close Grip Barbell Curl is a classic long head bicep exercise that’s perfect for targeting the outer portion of your guns. Get ready for sleeve-busting results!
Muscles Worked:
Primary: Biceps brachii (long head)
Secondary: Biceps brachii (short head), brachialis, brachioradialis, and forearm muscles
How to Do the Exercise:
Stand tall with feet shoulder-width apart, holding a barbell with a close, underhand grip.
Keep your elbows close to your body and your upper arms stationary.
Curl the barbell upward, squeezing your biceps at the top.
Slowly lower the barbell back to the starting position, feeling the stretch in your biceps.
Recommended Sets and Reps:
3-4 sets of 8-12 reps with a challenging weight, allowing for proper form
Tips to Help:
Focus on the mind-muscle connection to ensure maximum activation of the long head.
Keep your back straight and avoid swinging the barbell for momentum.
Things You Must Avoid:
Don’t let your elbows drift away from your body – this can shift the focus away from the long head.
Avoid using an excessive weight that compromises your form.
Now that you’ve got the scoop on Close Grip Barbell Curls, it’s time to put that knowledge to work and pump up those peaks!
Recommended Read: >>> Your Ultimate Guide To Arm Training <<<
#2 Close Grip Preacher Curls
Close Grip Preacher Curls are your ticket to isolating the long head of your biceps like a pro.
This exercise will have your biceps begging for mercy, but the results will be worth it!
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head), brachialis, and forearm muscles
How to Do the Exercise:
- Adjust the preacher bench to a comfortable height and sit down, holding an EZ bar with a close, underhand grip.
- Place your upper arms against the preacher pad, keeping your elbows close together.
- Curl the bar upwards, feeling the contraction in your biceps.
- Slowly lower the bar back to the starting position, maintaining tension on your biceps.
Recommended Sets and Reps:
- 3-4 sets of 10-12 reps with a weight that challenges you while maintaining proper form
Tips to Help:
- Focus on the mind-muscle connection and visualize the long head of your biceps working hard.
- Keep your wrists straight to avoid straining your forearm muscles.
Things You Must Avoid:
- Don’t bounce the weight off the pad or use momentum to lift the bar.
- Avoid lifting too heavy, as it may lead to poor form or even injury.
Get ready to flex those biceps with pride after incorporating Close Grip Preacher Curls into your long head bicep exercises routine!
Recommended Read: >>> Your Ultimate Guide To Shoulder Training <<<
#3 Drag Curls
Drag Curls are a fun twist on traditional bicep curls, making you feel like a bodybuilding superstar.
Say hello to improved long head activation and an extra pump in those biceps!
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head), brachialis, and forearm muscles
How to Do the Exercise:
- Stand tall with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows close to your body and slightly behind you.
- Curl the bar up towards your chest by sliding it along your body, keeping the bar close at all times.
- Slowly lower the bar back down to the starting position, maintaining tension on your biceps.
Recommended Sets and Reps:
3-4 sets of 10-12 reps with a weight that challenges you while maintaining proper form
Tips to Help:
- Concentrate on the mind-muscle connection, imagining your biceps pulling the bar up.
- Keep your shoulders back and chest out throughout the movement.
Things You Must Avoid:
- Don’t swing your body or use momentum to lift the bar.
- Avoid letting your elbows flare out, which can reduce the activation of the long head.
Unleash the power of Drag Curls in your long head bicep exercises routine and watch your arms transform before your eyes!
Recommended Read: >>> Your Ultimate Guide To Chest Training <<<
#4 Seated Hammer Curls
Take a seat, because we’re about to hammer those biceps into shape!
Seated Hammer Curls target the long head of the bicep and provide a nice change of pace from your standard curls. Time to get your hammer on!
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head), brachialis, and forearm muscles
How to Do the Exercise:
- Sit on a bench with your back straight, holding a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and bend your arms to lift the dumbbells towards your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control and tension in your biceps.
Recommended Sets and Reps:
3-4 sets of 10-12 reps with a challenging weight that allows you to maintain proper form
Tips to Help:
- Focus on the mind-muscle connection, feeling your biceps work as you lift the dumbbells.
- Ensure your wrists remain straight and strong throughout the movement.
Things You Must Avoid:
- Don’t let your elbows move forward or backward during the exercise.
- Avoid using momentum or swinging the dumbbells – slow and steady wins the race!
With Seated Hammer Curls in your long head bicep exercises repertoire, you’ll be showing off your impressive bicep peaks in no time!
#5 Incline Dumbbell Curl
Incline Dumbbell Curl is like a luxury spa treatment for your biceps. Sit back, relax, and let this exercise work its magic on the long head of your biceps, giving them the stretch and stimulation they deserve.
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head) and brachialis
How to Do the Exercise:
- Set an adjustable bench to a 45-degree incline and sit back with a dumbbell in each hand, palms facing forward.
- Keep your elbows close to your torso and curl the dumbbells up towards your shoulders.
- Slowly lower the dumbbells back to the starting position, taking advantage of that lovely stretch at the bottom.
Recommended Sets and Reps:
- 3-4 sets of 8-12 reps with a weight that challenges you, yet allows you to maintain proper form
Tips to Help:
- Focus on the mind-muscle connection, squeezing your biceps at the top of the movement.
- Keep your back pressed firmly against the bench and maintain a steady pace throughout the exercise.
Things You Must Avoid:
- Avoid swinging your arms or using momentum to lift the dumbbells.
- Don’t allow your shoulders to roll forward, as this takes the focus away from the long head bicep exercises.
Incline Dumbbell Curl is your ticket to an exclusive bicep-building experience that’ll leave you with astonishing arm growth and the satisfaction of a job well done!
Recommended Read: >>> Your Ultimate Guide To Muscle Building <<<
#6 Concentration Curls
When it’s time to give your long head bicep exercises some serious focus, Concentration Curls come to the rescue.
This isolation exercise is the perfect way to make those biceps beg for mercy (in a good way, of course).
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head) and brachialis
How to Do the Exercise:
- Sit on a bench with your legs spread and a dumbbell in your right hand, palm facing up.
- Rest your right elbow against the inside of your right thigh, slightly above the knee.
- Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Lower the dumbbell slowly, extending your arm fully.
- Repeat for the desired reps and switch arms.
Recommended Sets and Reps:
- 3-4 sets of 10-12 reps per arm, with a weight that challenges you while maintaining proper form
Tips to Help:
- Keep your back straight and your core engaged throughout the exercise.
- Focus on the mind-muscle connection, really feeling the contraction in your biceps.
Things You Must Avoid:
- Avoid using momentum or swinging the dumbbell; this is a focused, controlled movement.
- Don’t let your elbow drift away from your thigh; keeping it in place helps isolate the bicep.
Unleash the power of concentration with Concentration Curls and show your biceps who’s boss!
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#7 Close Grip Cable Curls
Close Grip Cable Curls are your secret weapon in the battle for bicep supremacy.
This variation of a classic bicep curl adds extra resistance, forcing your biceps to work harder and grow stronger.
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head) and brachialis
How to Do the Exercise:
- Stand facing a cable machine with a straight bar attachment set at the lowest position.
- Grasp the bar with a close, underhand grip, palms facing up.
- With your elbows tucked at your sides, curl the bar toward your chest.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Recommended Sets and Reps:
- 3-4 sets of 10-12 reps, using a weight that challenges you but allows you to maintain proper form
Tips to Help:
- Keep your chest up, shoulders back, and core engaged throughout the exercise.
- Focus on squeezing your biceps at the top of the movement for maximum muscle activation.
Things You Must Avoid:
- Avoid using momentum or swinging your body; maintain control and isolate the biceps.
- Don’t let your elbows drift away from your body; this will reduce the effectiveness of the exercise.
Get ready to feel the burn with Close Grip Cable Curls – your biceps won’t know what hit them!
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#8 Standing Dumbell Curls
Standing Dumbbell Curls are the bread and butter of long head bicep exercises, and for good reason.
This classic move will have your biceps bulging and begging for mercy!
Muscles Worked:
- Primary: Biceps brachii (long head)
- Secondary: Biceps brachii (short head), brachialis, and brachioradialis
How to Do the Exercise:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- Keeping your elbows close to your body, curl the dumbbells up toward your shoulders.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Recommended Sets and Reps:
3-4 sets of 10-12 reps, using a weight that’s challenging but allows you to maintain proper form
Tips to Help:
- Maintain a straight back and engaged core throughout the exercise.
- Focus on squeezing your biceps at the top of the movement for maximum muscle activation.
Things You Must Avoid:
- Avoid using momentum or swinging your body to lift the dumbbells; control is key.
- Don’t let your elbows drift forward; keep them close to your body for maximum bicep engagement.
With Standing Dumbbell Curls in your arsenal, you’ll be flexing those biceps with pride in no time!
#9 Underhand Chin Ups
Underhand Chin-Ups aren’t just for showing off at the playground!
This bodyweight exercise targets the long head of your biceps and will leave you feeling like a real-life Tarzan.
Muscles Worked:
- Primary: Biceps brachii (long head), latissimus dorsi
- Secondary: Brachialis, brachioradialis, middle and lower trapezius, rhomboids
How to Do the Exercise:
- Find a sturdy pull-up bar and grasp it with an underhand grip, palms facing you, and hands shoulder-width apart.
- Hang with your arms fully extended, feet off the ground, and engage your core.
- Pull your body upward, driving your elbows down toward your ribs, until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of reps.
Recommended Sets and Reps:
3-4 sets of 8-12 reps, or as many as you can perform with proper form
Tips to Help:
- Keep your chest up and shoulders down as you pull yourself up.
- Focus on engaging your biceps and back muscles to do the work, rather than relying solely on your arms.
Things You Must Avoid:
- Avoid kicking or using momentum to complete the movement; maintain control throughout.
- Don’t drop down too quickly; control the descent to maximize muscle engagement and avoid injury.
Underhand Chin-Ups will have you swinging through the jungle of long head bicep exercises like a true king (or queen) of the gym!
3 Workout Plans For Training The Long Head Of The Bicep
I am now going to show you three workout plans that are suitable for all levels of trainees.
So whether you are a beginner, intermediate or advanced, you can follow the plan so that you focus on the long head.
Before we get in to the plan, I want to summarise the 9 exercises we referred to earlier in the table below :
Exercise Name | Sets and Reps | Muscles Worked | Benefits |
Close Grip Barbell Curls | 3-4 sets, 8-12 reps | Long head of biceps | Enhanced peak; targeted muscle isolation |
Close Grip Preacher Curls | 3-4 sets, 8-12 reps | Long head of biceps | Improved stability; increased muscle isolation |
Drag Curls | 3-4 sets, 8-12 reps | Long head of biceps | Greater muscle engagement; improved strength |
Seated Hammer Curls | 3-4 sets, 8-12 reps | Long head of biceps | More balanced arm development; added stability |
Incline Dumbbell Curl | 3-4 sets, 8-12 reps | Long head of biceps | Greater range of motion; increased stretch |
Concentration Curls | 3-4 sets, 8-12 reps | Long head of biceps | Enhanced focus on bicep; improved peak |
Close Grip Cable Curls | 3-4 sets, 8-12 reps | Long head of biceps | Consistent resistance; improved muscle growth |
Standing Dumbbell Curls | 3-4 sets, 8-12 reps | Long head of biceps | Functional strength; increased muscle control |
Underhand Chin Ups | 3-4 sets, 8-12 reps | Long head of biceps | Full body engagement; compound exercise |
Beginner Long Head Bicep Workout
Exercise Name | Sets and Reps | Training Tips |
Warm Up | 5 minutes light cardio & stretching | |
Close Grip Barbell Curls | 2 sets, 8-12 reps | Maintain control; avoid momentum. |
Seated Hammer Curls | 2 sets, 8-12 reps | Full extension at the bottom; controlled tempo |
Underhand Chin Ups | 2 sets, 8-12 reps | Avoid rocking, focus on the bicep isolation |
Dynamic Stretching | Stretch biceps for 15-30 seconds, 3 times |
Intermediate Long Head Bicep Workout
Exercise Name | Sets and Reps | Training Tips |
Warm Up | 5 minutes light cardio & stretching | |
Drag Curls | 2 sets, 8-12 reps | Keep the bar close to your body. |
Incline Dumbbell Curl | 2 sets, 8-12 reps | Full range of motion; controlled tempo |
Close Grip Cable Curls | 3 sets, 8-12 reps | Maintain constant tension |
Seated Hammer Curls | 2 sets, 8-12 reps | Maintain control; avoid momentum |
Dynamic Stretching | Stretch biceps for 15-30 seconds, three times |
Advanced Long Head Bicep Workout
Exercise Name | Sets and Reps | Training Tips |
Warm Up | 5 minutes light cardio & stretching | |
Close Grip Preacher Curls | 3 sets, 8-12 reps | Keep elbows stationary; avoid swinging |
Standing Dumbbell Curls | 3 sets, 8-12 reps | Controlled movements; avoid momentum |
Underhand Chin Ups | 2 sets, 8-12 reps | Full extension at the bottom; controlled tempo |
Concentration Curls | 2 sets, 8-12 reps | Elbow on inner thigh; controlled movement |
Close Grip Barbell Curls | 2 sets, 8-12 reps | Keep elbows stationary; avoid swinging |
Dynamic Stretching | Stretch biceps for 15-30 seconds, three times |
Top 4 Tips for Optimizing Long Head Bicep Growth: Unlock Your Full Potential
#1 Mind-muscle connection:
- Channel your inner “bicep whisperer” by focusing on the feeling of your long head biceps contracting during each rep.
- Visualize your biceps doing the work, and try to isolate them as much as possible.
- Practicing this mental technique can lead to improved muscle engagement and better results.
#2 Progressive overload:
- Keep your biceps guessing by gradually increasing weight, reps, or sets.
- Small, consistent progressions are the key to unlocking continuous growth.
- Remember: slow and steady wins the bicep race!
#3 Proper form and technique:
- Treat your long head bicep exercises like a fine art—precision is everything.
- Maintain good posture, avoid using momentum, and control each movement.
- A little extra focus on form now can lead to massive bicep gains later.
#4 Adequate rest and recovery:
- Your biceps need beauty sleep, too! Give them time to repair and grow.
- Balance your workout routine with rest days and other muscle groups to prevent overtraining.
- A well-rested bicep is a happy, growing bicep.
Follow these tips to optimize your long head bicep growth and unleash the full potential of your guns. Happy flexing!
Top 5 Common Mistakes For Long Head Bicep Workouts
#1 Mind Muscle Connection
When performing bicep exercises it’s key that you have a mind-muscle connection. This will ensure that the movement is hitting the right part of the muscle and that you can feel the muscle fatigue.
#2 Over Training
Performing too many bicep exercises in a week \ workout routine can lead to overtraining the muscle and nervous system. When this occurs, the body and muscles will not be able to take advantage of the stimulus and gains will stop. Try and limit the workouts for the long head to 6 to 12 sets of 12 reps twice a week (depending on your experience)
#3 Limited Variation
I have provided you with 9 exercises in this blog so feel free to pick 4 exercises a week and then change them around. This will keep the body and muscles guessing.
#4 Too Much Weight
Always work to hitting 10 to 12 reps. Once you hit that comfortably, then increase the weight and start again.
#5 Limit Muscle Failure
Training to muscle failure every time will actually lead to overtraining. Use muscle failure training sparingly as it places significant stress on the muscles. As long as you are progressing with weights and reps, your biceps will grow
How Long Before The Long Bicep Head Grows In Size
The length of time before the long bicep head grows depends on your current fitness level and arm training.
Once you target the long head and short head of the bicep and adopt the progressive overload principle (by always adding weight or reps) then you can expect to see muscle growth and strength increase within 4 weeks.
Adding 1 inch to your upper arm size within 12 weeks is likely as long as the training and diet are on point.
Frequently Asked Questions About Long Head Bicep Exercises for Giant Peaks
What exercise works the long head of the bicep?
Exercises that target the long head of the biceps include close grip barbell curls, standing dumbbell curls, close grip preacher curls and barbell drag curls.
Which head makes biceps look bigger?
The short head of the bicep is what gives the arm the big muscular look.
Do hammer curls hit the long head?
Hammer curls are one of the best exercises you can do to target the long head of the bicep.
How do you activate the long head of the bicep?
By placing maximum stress on the muscle using close grip standing position barbell curl and standing or seated hammer curl. Ensure to keep your biceps flexed at the top of the movements.
Will traditional bicep curls work for the long head?
Yes. As long as it’s done with strict form, constant tension and elbows pinned to the side you can expect the long head to be worked.
Is the incline dumbbell curl better than standing barbell curl for building biceps peak?
Both movements are awesome long-head biceps exercises that will aid in the biceps brachii being trained. The incline dumbbell curls can place additional muscle fibre stress at the top and bottom of the movement as gravity will force the muscle to work more. This in turn can lead to increased muscle growth.
Are dumbbell hammer curls good for the biceps peak?
Yes, hammer curls and cross-body hammer curls are excellent bicep exercises that will work the peak of the bicep.
Why is the close grip barbell curl a good bicep exercise?
The close grip barbell curl forces the long head to work more as the placement of the hands directs the stress more to the long head.
Should I use a preacher bench for preacher curls?
Yes, a preacher bench will enable you to place your arms on the attachment that can be set at different angles and therefore stressing the bicep more.
Does the bicep muscle have fast twitch muscle fibres?
Yes, up to 60% of the bicep muscle has fast twitch muscle fibres.
Should I train with long head biceps exercises to muscle failure?
Depends on your training experience. But taking a set to failure in your workout routine must be used sparingly as it can lead to overtraining.
Can I use the traditional bicep curls or incline dumbbell curl to train the biceps brachii?
Yes, although they will also hit the long head and short heads.
Can use the ez bar on some of these long head exercises?
Yes. The EZ bar works the long head when a close grip barbell curl style is used.
How can I train the slow twitch muscle fibres in the biceps?
Vary your rep and weight ranges all the time; so that you can hit both fast twitch and slow twitch muscle fibres.
Do heavy bicep curls affect the shoulder joint?
Using weight that you can’t control can cause you to heave the weight up and so can affect the shoulder joint. So, always use a weight you can do 10 strict and controlled reps.
Are there any body weight exercises I can do for biceps?
Yes, you can do close stance push ups or close grip pullups to target the bicep muscles and they both rely on your own bodyweight
Closing Thoughts : Long Head Bicep Exercises for Huge Biceps
Recap of the 9 powerful long head bicep exercises:
- Close Grip Barbell Curls: A classic with a twist for added long head focus.
- Close Grip Preacher Curls: Preach your way to peak performance.
- Drag Curls: Drag your biceps to the top of the mountain.
- Seated Hammer Curls: Swing the hammer of bicep gains.
- Incline Dumbbell Curl: Defy gravity and sculpt those peaks.
- Concentration Curls: Give your biceps the attention they deserve.
- Close Grip Cable Curls: Get wired for maximum muscle growth.
- Standing Dumbbell Curls: Stand tall and curl your way to greatness.
- Underhand Chin Ups: Rise above the rest with this killer compound move.
Encouragement to incorporate these techniques into your fitness routine:
- Now that you’re armed with the ultimate long head bicep exercise arsenal, it’s time to put those muscles to work.
- Remember, consistency is key, and with dedication, you’ll be flexing those impressive bicep peaks in no time.
- So, what are you waiting for? Let’s get curling, and make those biceps the envy of the gym!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
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