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My 9 Best Long Head Bicep Exercises for Giant Peaks

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long head bicep exercises

Long Head Bicep Exercises for Giant Peaks - The Complete Guide

Long Head Bicep Exercises: Let’s be honest, everyone trains in the gym to look good, feel good and have an envious body!

 

We all may not be a walking encyclopedia when it comes to muscle anatomy, but it does not take a lot to understand the basis to then use that in your workouts to get results faster!

 

By educating yourself on how the muscle works and its interdependencies you will be able to put together your workouts with the correct exercises to force through a newfound level of gains!

 

In this article, we will go through all the key ingredients that you need to know when it comes to Biceps! We want you to know your biceps brachii, the long head of the bicep, the short head of the bicep and everything that’s connected!

 

So sit back, stay focussed and read on! You are about to arm yourself (excuse the pun!) with more knowledge on how you can grow those Biceps and work those muscle heads!

 

What is the Bicep Brachii

The bicep brachii is a two-headed muscle that is located in the upper arm. It is responsible for flexing the elbow joint and supinating the forearm. The bicep brachii is composed of two distinct heads: the long head and the short head.

 

The long head originates on the scapula, while the short head originates on the coracoid process. The two heads come together to insert into the radial tuberosity. The bicep brachii is innervated by the musculocutaneous nerve. It functions to flex the elbow joint and supinate the forearm.

 

The bicep brachii is an essential muscle for activities such as lifting, pulling, and pushing.

 

So in a nutshell, two heads make up the bicep muscle group and they are the reason you can flex your lower up and down.

 

What Is The Long Head Of The Bicep?

The long head of the biceps is a muscle located in the upper arm. It attaches to the shoulder blade and runs down the arm to attach to the elbow. The muscle helps to flex the elbow and rotates the arm and without it, you wouldn’t be able to pick things up

 

The long head is used when you lift something heavy or when you twist your arm as well as when you throw a ball. The long head is one of the three muscles that make up the biceps muscle group; the other two muscles are the short head of the biceps and the brachialis muscle.

 

long head bicep exercises- anatomy of the biceps

What Is The Difference Between the Long Head and Short Head Of The Bicep

It is important that you understand how the bicep muscle group is made up but it is all equally important to understand how both of the heads work together.

 

The long head of the biceps is located on the outside of the upper arm and attaches to the shoulder. The short head of the biceps is located on the inside of the upper arm and also attaches to the shoulder. Both heads work together to lift the arm.

 

The long head is responsible for lifting the arm above the head, while the short head is responsible for lifting the arm to the side. The long head is also responsible for rotational movements of the arm, such as when you turn a doorknob.

 

The two heads of the biceps are different in size and shape, but they work together to provide strength and mobility to the arm.

 

long head bicep exercises bicep brachii

How To Train The Long Head Of The Bicep

The long head of the biceps brachii is best trained using the likes of dumbbell curls and barbell curls in seated and standing positions.

 

The long head does not need many sets and so performing a maximum of 6 sets with 10 reps each will suffice; ensuring the weight is heavy enough to fail near 10.

 

Care must be taken when training the bicep heads as they are a relatively small muscle group and so tend to get overstimulated in all 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

Close Grip Barbell Curls can be performed with heavy weight and low reps which will force the long head of the bicep to fully contract and be stressed to failure (be careful not to take every set to failure!).

 

How To Do The Close-Grip Barbell Curls

 

1. First, select a barbell (or load one up) with a weight that will enable you to perform 10 good reps.

 

2. Take a deep breath in and grab the barbell making sure you hold it with a close grip (inside shoulder width)

 

3. Your feet must be shoulder-width apart and your core tight and back straight

 

4. Now fix your elbows to your sides and begin to curl the weight up to the top

 

5. Once at the top, squeeze the biceps for 2 to 3 seconds and then bring the barbell down slowly to the starting position. Make sure you do NOT hyper-extend the arms.

 

6. Congratulations; that is one rep! Now perform 9 more!

 

#2 Close Grip Preacher Curls

Close Grip Preacher Curls can also be performed with heavy weight and low reps which will force the long head of the bicep to fully contract and be stressed. Once again, don’t take every set to failure else you will burn out and overtrain.

 

By using a close grip on the preacher curl bench you will force the long head to be activated and recruited more as you perform the exercise.

 

How To Do Close Grip Preacher Curls

 

1. First, select a barbell (or load one up) with a weight that will enable you to perform 10 good reps.

 

2. Sit yourself down on the preacher bench and tuck your upper arms over the angled pad. The back of your upper arms will now be resting on the angled pad and you are now ready to pick up the barbell.

 

3. Take a deep breath in and grab the barbell making sure you hold it with a close grip. (if you have a training partner you can ask them to help hand you the barbell)

 

4. Begin curling the barbell slowly till it’s in eye line and then flex your biceps hard for 2 to 3 seconds

 

5. Slowly lower the bar to the starting position, ensuring you don’t hyper-extend the elbows.

 

6. Congratulations; that is one rep! Now perform 9 more!

 

#3 Drag Curls

Drag Curls can also be performed with heavy weight and up to 10 reps which will force the long head of the bicep to fully contract and be stressed.

 

By pinning your elbows back and down with your chest out, you can force the long head of the bicep to perform the entire movement. Once again, don’t take every set to failure else you will burn out and overtrain.

 

How To Do Drag Curls

 

1. First, select a barbell (or load one up) with a weight that will enable you to perform 10 good reps.

 

2. Take a deep breath in and grab the barbell making sure you hold it so it rests against your upper legs. Push your shoulders down and back and pin your elbows to the side

 

3. Using just your upper arms, curl the weight up till the bar nears chest height and then flex hard for up to 3 seconds and then lower the weight

 

4. Congratulations; that is one rep! Now perform 9 more!

 

#4 Seated Hammer Curls

Hammer curls are probably one of the best exercises for the long head bicep muscle.

 

They rely exclusively on the long head to move the weight for the entire movement and so should be a mainstay of any bicep muscle growth workout routine.

 

How To Do Seated Hammer Curls

 

1. First, select a set of dumbbells with a weight that will enable you to perform 10 good reps.

 

2. Pick the Dumbbells up and place them near where you will be seated (preferably on a bench)

 

3. Take a deep breath and then pick both of the dumbbells up and with palms facing each other, tuck your elbows into the side and bring them up holding them as if they were hammers.

 

4. At the top of the moment hold and flex hard for up to 3 seconds and then lower slowly

 

5. Congratulations; that is one rep! Now perform 9 more!

 

#5 Incline Dumbbell Curls

Incline Dumbbell Curls

 

How to do Incline Dumbbell Curls

 

1. Select a set of dumbbells with a weight that will enable you to perform 10 good reps.

 

2. Take a deep breath in and pick the dumbbells up and have them hang by your side whilst your sit down on a bench (angle should be 60 degrees)

 

3. Make sure you sit down against the bench and keep your core tight and your back straight.

 

4. Using the underhand group, start curling the dumbbells together until they are at the top of the movement and then squeeze for 3 seconds

 

5. Lower the dumbbells to the starting position. Do control them on the way down

 

6. Congratulations; that is one rep! Now perform 9 more!

 

#6 Concentration Curls

How to do Concentration Curls

 

1. Select a set of dumbbells with a weight that will enable you to perform 10 good reps.

 

2. Take the dumbbells and place them beside the bench that you will be using to sit on

 

3. Once seated, open your legs and then place your elbow halfway on the inside of your thigh

 

4. Pick the dumbbell up and then perform the rep by bringing the dumbbell up and then flexing for up to 3 seconds

 

5. Return the dumbbell down to the starting position

 

6. Congratulations; that is one rep! Now perform 9 more!

 

#7 Close Grip Cable Curls

How to do Close Grip Cable Curls

 

1. Set the cable curl machine with the straight bar and attach it to the low pulley cable.

 

2. Select the correct weight that will allow you to perform 10 reps

 

3. Make sure you are standing shoulder width apart and facing the machine

 

4. Using an underhand grip, bend down and take the straight bar

 

5. Pin your elbows to the sides and then being to curl the bar to the top of the movement and then squeeze hard for 3 seconds

 

6. Lower the weight to the starting position

 

7. Congratulations; that is one rep! Now perform 9 more!

 

#8 Standing Dumbell Curls

How to do Standing Dumbbell Curls

 

1. Select a set of dumbbells with a weight that will enable you to perform 10 good reps.

 

2. Take a deep breath and then take the dumbbells and place them by your side as you are standing

 

3. Pin your elbows to the side and now begin curling the dumbbells one at a time

.

4. At the top of the movement squeeze for 3 seconds and then lower, and switch to the other arm

 

5. Congratulations; that is one rep! Now perform 9 more on each side!

 

#9 Underhand Chin Ups

How to do Underhand Chin Ups

 

1. Take a deep breath and then grab the chin-up bar with an underhand grip, ensuring its close grip

 

2. Hang from the bar so that your arms straighten as much as they can

 

3. Squeeze your shoulders blades down and back and then pull yourself up so that your chest aims to touch the bar. If you can, hold it there for a count of two and then lower yourself completely

 

4. Congratulations; that is one rep! Now perform 9 more on each side!

 

Top 5 Long Head Bicep Exercises Workout Tips

 

1) Make sure to keep your upper arms stationary and only move your forearms.

 

2) Don’t swing the weights or use momentum to curl the weight up.

 

3) Use a slow and controlled motion when lifting and lowering the weights.

 

4) To make this exercise more challenging, use heavier weights or resistance bands.

 

5) If you’re new to working out, start with lighter weights and increase the weight as you get stronger.

 

Top 5 Common Mistakes For Long Head Bicep Workouts

Mind Muscle Connection

When performing long head 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.

Over Training

Performing too many long head 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 8 sets of 10 reps twice a week.

Limited Variation

We 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.

Too Much Weight

Always work to hitting 10 reps with a weight that just about enables you to get to 10 reps. Once you hit that comfortably, then increase the weight and start again.

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 in size depends on your training experience to date.

 

However, it is likely that the head will grow in size over time as the muscle continues to develop. It is important to ensure that the muscle is properly conditioned and taken care of in order to achieve maximum results.

 

By following a proper routine and diet, the long bicep head should grow in size over time.

 

Use Dumbbells and Barbells as Long Head Bicep Exercises

Training the long head bicep with the intention of muscle growth is relatively simple. Performing variations of dumbbell curls and barbell curls with a shoulder-width grip; aiming for 10 reps before you add weight will ensure the long head gets trained and allows for growth.

It Is About Quality Not Quantity With Long Head Bicep Exercises

When it comes to long head bicep exercises, it is not about quantity, but quality.

 

You want to make sure that you are performing the exercises correctly and getting the most out of them. This means focusing on the correct form and using the right amount of weight. too much weight can lead to injuries, while too little weight will not give you the results you are looking for.

 

By focusing on quality rather than quantity, you can ensure that you are getting the most from your workouts and seeing the best results.

 

Frequently Asked Questions About Long Head Bicep Exercises for Giant Peaks

What bicep workouts work the long head?

Any long head bicep exercise that involves curls will work long head.

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 the traditional bicep curl 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.

Are incline dumbbell curls better than standing barbell curls 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.

9 long head bicep exercises

Closing Thoughts : Long Head Bicep Exercises for Giant Peaks

There are a number of bicep exercises that you can use to target the long head of the bicep and we hope that this blog post has given you ample examples of which to use.

 

Keeping things fresh, hitting growth targets, pushing for more weight and reps, keeping the muscle guessing and always ensuring you are progressing in the exercise are key things you should ensure you work against.

 

If you do that – you can expect your biceps to grow consistently!

 

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