Building impressive biceps requires focusing on both the short and long heads of the muscle. The long head, in particular, gives your arms that full, rounded look and is responsible for creating the peak many strive for. To help you target this crucial part of the bicep, we’ve compiled eight of the best long head bicep exercises you should be incorporating into your routine.
1. Incline Dumbbell Curl
With good reason, the Incline dumbbell curl is one of the best workouts for building long head biceps. Stretching your arms behind your body while reclining back on an inclined bench creates a deep stretch in the long head. This exercise is perfect for hitting that often neglected area of the bicep. Plus, the angle forces your biceps to work harder with every rep, making this a staple for any serious arm day.
2. Bayesian Curls
Another fantastic choice if you’re searching for something a little different is Bayesian curls. Your torso should be positioned slightly away from the pulley for this exercise, which calls for the usage of a cable machine. You will maximise the benefits of each repetition with this positioning, which maintains continuous stress on the long head of the bicep. I promise you will want to incorporate these into your repertoire of long head bicep exercises after trying them out.
3. Concentration Curls
Want to focus on form? Concentration curls allow you to isolate the bicep and work the long head with laser focus. Seated on a bench, with your elbow resting against your inner thigh, you curl the dumbbell while minimizing momentum. It’s one of those long head bicep exercises that forces you to slow down and concentrate on each movement.
4. Reverse Curl
Reverse curl is commonly known for targeting the brachialis and forearms, it’s also effective for hitting the long head of the bicep. The key difference is the grip. Using an overhand (pronated) grip places more emphasis on the long head, making it an excellent complement to your standard long head bicep exercises.
5. Drag Curl
The Drag curl is unique. Instead of curling the barbell straight up, you drag it along your body, keeping your elbows back the entire time. This forces the long head to do most of the work, making it one of the more effective yet underused long head bicep exercises.
6. Hammer Curl
Everyone loves Hammer curls, and they’re great for overall bicep development. The neutral grip you use with this exercise not only works the biceps but also targets the brachialis. This exercise helps create a balanced look in your arms while ensuring the long head gets worked.
7. Seated Dumbbell Curl
Performing Seated dumbbell curls reduces momentum, forcing your long head to bear the brunt of the load. This makes it a more intense option than the standing version, and it’s great for isolating the bicep without involving your shoulders. Focus on the full range of motion to really work the long head.
8. Bicep Curl Variations
Finally, no list of long head bicep exercises is complete without mentioning standard Bicep curls. Whether you prefer barbell curls, dumbbell curls, or even preacher curls, each variation contributes to bicep development, especially when done with strict form.
Conclusion
To build stronger, more defined biceps, it’s essential to focus on a variety of long head bicep exercises. Whether you’re incorporating Incline dumbbell curls, Bayesian curls, or throwing in Drag curls for good measure, these exercises will help you achieve that impressive peak you’ve been aiming for. Rotate them into your workouts, and you’ll see results in no time!
Pingback: Building Bigger Arms: Best Long Head Tricep Exercises - Let fit it
Pingback: Build Bigger Arms with Short Head Bicep Exercises - Let fit it
Pingback: The Ultimate Forearm Workout: Build Strength and Definition