By bulksupplementsdirect
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:
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!
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.
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!
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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.
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!
Primary: Biceps brachii (long head)
Secondary: Biceps brachii (short head), brachialis, brachioradialis, and forearm muscles
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.
3-4 sets of 8-12 reps with a challenging weight, allowing for proper form
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.
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!
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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!
Get ready to flex those biceps with pride after incorporating Close Grip Preacher Curls into your long head bicep exercises routine!
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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!
3-4 sets of 10-12 reps with a weight that challenges you while maintaining proper form
Unleash the power of Drag Curls in your long head bicep exercises routine and watch your arms transform before your eyes!
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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!
3-4 sets of 10-12 reps with a challenging weight that allows you to maintain proper form
With Seated Hammer Curls in your long head bicep exercises repertoire, you’ll be showing off your impressive bicep peaks in no time!
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.
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!
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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).
Unleash the power of concentration with Concentration Curls and show your biceps who’s boss!
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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.
Get ready to feel the burn with Close Grip Cable Curls – your biceps won’t know what hit them!
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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!
3-4 sets of 10-12 reps, using a weight that’s challenging but allows you to maintain proper form
With Standing Dumbbell Curls in your arsenal, you’ll be flexing those biceps with pride in no time!
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.
3-4 sets of 8-12 reps, or as many as you can perform with proper form
Underhand Chin-Ups will have you swinging through the jungle of long head bicep exercises like a true king (or queen) of the gym!
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 |
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 |
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 |
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 |
Follow these tips to optimize your long head bicep growth and unleash the full potential of your guns. Happy flexing!
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.
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)
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.
Always work to hitting 10 to 12 reps. Once you hit that comfortably, then increase the weight and start again.
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
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.
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.
The short head of the bicep is what gives the arm the big muscular look.
Hammer curls are one of the best exercises you can do to target 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.
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.
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.
Yes, hammer curls and cross-body hammer curls are excellent bicep exercises that will work the peak of the bicep.
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.
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.
Yes, up to 60% of the bicep muscle has fast twitch muscle fibres.
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.
Yes, although they will also hit the long head and short heads.
Yes. The EZ bar works the long head when a close grip barbell curl style is used.
Vary your rep and weight ranges all the time; so that you can hit both fast twitch and slow twitch muscle fibres.
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.
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
Recap of the 9 powerful long head bicep exercises:
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