Long Head Bicep Exercises: How to Build Bigger, Peak Biceps

If you’ve been hitting curls for months (or years) but your arms still look flat from the side, here’s the truth: you’re probably not training the long head biceps exercises enough. That’s the section of the muscle that gives your arms the “peak” look. Without it, you get width but not height. This guide breaks down the best long head bicep exercises and how to actually program them so they’re effective, not just filler in your workout (whether you prefer home workouts or gym sessions)

Why Train the Long Head?

Quick anatomy lesson. The biceps brachii has two parts:

• Short head (inner side of the arm).
• Long head (outer side, running along the arm, visible in side poses).

The short head gives your arm width, the long head bicep exercises creates height. If you want arms that pop in a T-shirt, you can’t neglect the long head.

Here’s the catch: most people stick to basic barbell curls, which hit both heads but don’t maximize the long head. To get the peak, you need exercises where your arm is slightly behind your torso or under constant tension.

The Best Long Head Bicep Exercises

There are plenty of curls out there, but these are the professional go-to long head bicep exercises. Work them into your routine gradually instead of performing every variation in one day.

1. Incline Dumbbell Curl

If I had to pick one movement for long head growth, this is it. Sitting on an incline bench forces your arms behind your torso, putting the long head bicep exercises on stretch. That deep stretch = growth stimulus most lifters miss.

How to do it:

• Bench at 45°.
• Arms hanging straight, palms up.
• Curl slowly, squeeze, lower with control.

Coaching note: Don’t rush the bottom position. That’s where the long head is fully loaded.

2. Bayesian Curl

Think of this as the cable cousin of the incline curl. It keeps the long head under constant tension no easy points in the rep.

How to do it:

• Low pulley, single handle.
• Stand facing away, step forward until your arm is just behind your torso.
• Curl without letting your elbow drift.

Tip: Use lighter weight than you think. If your shoulder rolls forward, you’ve gone too heavy.

3. Concentration Curl

Old-school but still one of the best. By locking your elbow against your thigh, you remove momentum. That forces the biceps, especially the long head bicep exercises, to do the lifting.

How to do it:

• Sit on a bench, elbow pressed to inner thigh.
• Curl slowly, palm facing up.
• Lower until nearly straight.

Pro insight: Keep the rep count moderate (10–12). Going too heavy ruins the strict form this exercise demands.

4. Reverse Curl

Usually tagged as a forearm movement, but with an overhand grip, you’ll also hit the long head and brachialis. Strong brachialis pushes the biceps up, which visually boosts the peak.

How to do it:

• Overhand grip on an EZ bar or straight bar.
• Curl while keeping elbows tucked.
• Control both directions.

5. Drag Curl

This one looks odd, but it’s incredibly effective. Instead of curling the bar straight up, you drag it along your torso while pulling your elbows backward.

How to do it:

• Barbell in front of thighs, palms up.
• As you curl, pull your elbows back, keeping the bar close.
• Squeeze hard at the top.

Coach’s note: If you cheat on this one, it turns into a regular curl. Keep it tight.

6. Hammer Curl

Hammer curls don’t just hit the biceps. They train the brachialis and forearms, too. That combo adds both thickness and a stronger peak look.

How to do it:

• Neutral grip (palms facing each other).
• Curl up smoothly, elbows still.
• Lower with control.

7. Seated Dumbbell Curl

Sitting down makes it harder to use momentum, so the biceps long head has to grind through the load.

How to do it:

• Sit on a bench, dumbbells at your sides.
• Curl without swinging or leaning back.
• Full range of motion.

8. Classic Bicep Curl Variations

Barbell, dumbbell, and preacher curls may be basic, but they continue to play an important role in biceps training.

They won’t isolate the long head perfectly, but they build overall mass that supports peak shape.

Programming for the Long Head

It’s not enough to know the long head bicep exercises; you need structure. Here’s how I program for clients:

• Frequency: Twice per week, direct biceps work is plenty.
• Volume: 10–14 total sets targeting the long head.
• Tempo: Slow negatives (2–3 seconds). Don’t just drop the weight.
• Combine 8–10 repetitions for strength training (strength exercises for runners also follow this principle) with 12–15 repetitions for hypertrophy.

Common Mistakes That Kill Biceps Gains

• Swinging weights – momentum takes the tension off the muscle.
• Too much variety at once – pick 3–4 long head bicep exercises per workout, not all eight.
• Skipping stretch-based lifts – incline curls and Bayesian curls are gold. And if stress is killing your recovery, try these somatic exercises for anxiety relief
• Neglecting grip variation – use supinated, neutral, and pronated grips.

Sample Long Head Biceps Workout

Here’s a clean long head bicep exercises template you can run:

• Incline Dumbbell Curl – 3×10–12
• Bayesian Curl – 3×12–15
• Drag Curl – 3×8–10
• Hammer Curl – 3×12–15

Finish with concentration curls (2 sets to failure) if you want a pump.

Final Take

If your biceps look strong but flat, you’re likely undertraining the long head. Building peak biceps isn’t just about curling heavy; it’s about choosing the right angles and applying consistent tension.

Include the top long head bicep exercises in your regimen, such as incline curls, drag curls, Bayesian curls, and hammer curls. Take your time, work on it gradually, and keep your form rigid. The payoff? Arms that finally have that round, eye-catching shape instead of just bulk. For overall body goals, here’s how to increase height in one week.