Are you looking for ways to build strength and definition in your biceps? If so, then long head bicep exercises are the way to go.
The long head of the biceps is located on the outside of the upper arm and helps give it a toned appearance.
It’s also associated with increased peak development, as opposed to short head bicep exercises which help create fullness and girth.
In this article, we’ll cover 10 long head bicep exercises that can be done using body weight or minimal equipment to target this area of your arms and help maximize strength gains.
So read on if you’re ready to start building up those guns!
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What Is A Long Head Bicep Exercise?
The long head of the biceps is a powerful muscle that runs along the outside of the upper arm and gives the biceps an impressive look of length.
By adding long head bicep exercises to your strength training routine, you can help to create a toned arm region with increased peak definition and size.
There are a variety of long head bicep exercises that can be done with body weight or minimal equipment.
In this article, we will discuss different long head bicep exercises and their benefits.
We’ll also touch on short head biceps exercises for those who are looking to give the muscle an overall toned look.
So read on to learn more about long head bicep exercises and how to incorporate them into your fitness routine.
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Barbells Vs. Dumbbells for Long Head Bicep Exercises
Regarding long head bicep exercises, barbells and dumbbells are excellent tools for increasing strength.
While barbells can increase muscle size as well as strength, they tend to be more effective for exercises such as curls and presses where the weight is placed directly on the long head of the biceps.
This makes them great for building long head strength. On the other hand, dumbbells are better for exercises that involve more range of motion, such as lateral raises and hammer curls.
They help increase long head definition and can isolate each arm when performing long head bicep exercises.
It’s important to include both barbells and dumbbells in your long head bicep training program to ensure you’re maximizing strength gains and creating a balanced physique.
Now that we’ve gone over the basics, let’s look at 10 long head bicep exercises you can include in your muscle-building routine that will help you build strength and definition in your arms, as long as you perform them regularly with proper form.
Be sure to give each exercise enough sets and reps to ensure your long head muscles are being stimulated and challenged.
Table of Contents
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1. How To Do A Standing Barbell Curl
The Standing Barbell Curl is an effective exercise for targeting the long head of the biceps.
This exercise can be performed with a barbell, EZ curl bar, or dumbbells.
It is important to maintain good form during this exercise in order to maximize its effectiveness.
Here are the steps for performing a Standing Barbell Curl with a proper form:
To begin, stand tall with your feet shoulder-width apart and hold the barbell at arm’s length with an underhand grip and your palms facing up.
Your arms should be fully extended, but not locked out.
Without using momentum, slowly curl the weight up until your elbows are bent at a 90-degree angle and the bar is at chest level.
Then slowly lower it back down to the starting position.
Do not let your elbows drift forward as you lift – keep them tucked in closely to your body for maximum tension on long head of your biceps throughout the entire range of motion.
Your long head bicep muscles will really benefit from this standing curl if you focus on contracting them and squeezing them as you press upward.
Make sure that you feel a strong contraction on each rep, which should help activate more muscle fibers than just going through the motions alone would do.
It may also be beneficial to use a lighter weight when doing Standing Barbell Curls and perform more reps per set in order to put greater emphasis on time under tension (TUT) rather than lifting heavy weights with low reps.
Doing so adequately fatigues the long head of the biceps while also allowing for better control over proper form and technique throughout each repetition.
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2. How To Do An Incline Dumbbell Hammer Curl
The Incline Dumbbell Hammer Curls are a great exercise for targeting the long head of the biceps.
This strength-training move is an excellent way to add size and definition to your arms, as well as help create a toned appearance in the upper arm region.
In order to perform Incline Dumbbell Hammer Curls, you need two dumbbells of equal weight that you can comfortably hold in each hand.
Here are the steps for performing an Incline Dumbbell Hammer Curl with a proper form:
Start by standing with your feet hip-width apart and your knees slightly bent.
Hold the dumbbells down at your sides, palms facing inwards.
Then curl up one arm at a time until it reaches shoulder level, keeping the elbow tucked into your side and maintaining control throughout the entire movement.
Lower back down slowly and repeat with the other arm before starting another rep.
Make sure to keep your core engaged while performing this exercise as this will help ensure proper form is maintained and reduce any risk of injury or strain on other parts of your body.
When performing Dumbbell Hammer Curls, it’s important to focus on squeezing and flexing the muscle through its full range of motion.
This will help ensure that you engage all parts of the long head of the biceps, ensuring maximum gains in strength and definition.
Additionally, performing high reps (12-15) with lighter weights can help improve muscular endurance for long-term health benefits such as increased stamina and better posture over time!
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3. How To Do A Wide-Grip EZ Bar Curl
The Wide-Grip EZ Bar Curl is a popular exercise for targeting the long head of the biceps.
It requires an EZ bar, which is curved and has two long handles at either end.
Here are the steps for performing a Wide-Grip EZ Bar Curl with a proper form:
To begin this exercise, grab the long handles of the EZ bar with your hands in an overhand grip and spread them out wide – they should be slightly wider than shoulder-width apart.
This wide grip places extra emphasis on the long head of the biceps.
Keeping your elbows close to your sides and maintaining a neutral spine, curl the weight up towards you until it reaches your lower chest region.
Squeeze at the top for maximum contraction.
Slowly lower it back down to starting position in a controlled motion, resisting gravity to keep tension on the long head of your biceps throughout the duration of each rep.
Wide-Grip EZ Bar Curls are important for building strength and size in your biceps long head which can lead to improved arm aesthetics, as well as improved strength when performing pulling exercises such as pull-ups and chin-ups.
Be sure to complete 8-12 repetitions and 2-3 sets for optimal results.
As with any exercise, proper form is essential to get optimal results from this movement so make sure you are conscious of keeping a good posture throughout each rep and taking time when lowering and raising the weight to ensure maximum muscle recruitment.
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4. How To Do A Resistance Band Pull-Aparts
Resistance Band Pull-Aparts is an effective exercise for targeting the long head of the biceps.
They provide a unique challenge to the muscles by forcing them to work against resistance with a range of motion, rather than just static strength.
This exercise is great for developing strength, as well as increasing size and definition in the long head of the biceps.
Here are the steps for performing a Resistance Band Pull-Aparts with a proper form:
To perform Resistance Band Pull-Aparts, loop a resistance band around both hands and stand with your feet shoulder-width apart.
Hold your arms out straight in front of you and pull the band back until your hands reach shoulder height or slightly above.
Make sure to maintain good posture throughout this movement – shoulders down, abs tight, chest up. Slowly return to starting position and repeat for a chosen number of repetitions.
To get the maximum benefit from this exercise, try 3 sets of 12-15 reps at varying levels of intensity, such as light, medium, or heavy bands.
The added tension from the resistance band increases muscular control when performing this exercise.
It helps activate more muscle fibers in order to better target the long head of the biceps while providing an overall full-body workout due to its natural incline/decline movements.
Although it may feel like a small movement, it has huge results in toning and strengthening this muscle group.
Regularly incorporating Resistance Band Pull-Aparts into your routine will help you achieve toned long head bicep muscles that give you that desired peak shape look.
Try varying your level of tension by using different bands if needed, and make sure you are using proper form throughout each repetition for the best results!
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5. How To Do A Single-Arm Cable Curls
The Single-Arm Cable Curl is a great exercise for targeting the long head of the biceps.
This exercise works well for people of all fitness levels, from novice to advanced.
It can be performed with an adjustable cable machine, or by using resistance bands attached to a sturdy object like a post or wall.
Here are the steps for performing a Single-Arm Cable Curl with a proper form:
To start, stand facing away from the cable machine or band attachment point and grab hold of the handle with your left hand.
Make sure your feet are shoulder width apart and keep your back straight throughout the exercise.
Bend your arm at the elbow to flex your bicep and raise the handle up toward your chest in a slow, controlled motion.
Keep tension on the long head of your biceps by holding this position for one or two seconds before returning to starting position and repeating until you reach muscle fatigue.
Single-Arm Cable Curls are effective because they provide constant tension throughout the entire range of motion—unlike free weights that lose tension during each rep due to gravity pulling them down.
This allows you to better target specific muscle fibers in order to build size and strength in those areas.
Additionally, varying angles can also be used when doing Single-Arm Cable Curls, which helps further isolate different parts of the long head biceps muscles for even greater gains in strength and definition.
It’s important to maintain good form when performing Single-Arm Cable Curls as poor technique can lead to injury over time.
Be sure not to swing your body during reps as this will place unnecessary stress on other parts of your body instead of focusing on building strength and toning in the long head area specifically.
Aim for slow, controlled movements while keeping tension on the long head muscles throughout each rep—this will yield optimal results with minimal risk of injury over time.
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6. How To Do A Chin-Ups with a Wide Grip
Chin-Ups with a Wide Grip are an effective exercise to target the long head of the biceps.
This exercise can be performed using only body weight or minimal equipment, making it suitable for both gym and home workouts.
The Wide Grip Chin-Up exercise places more emphasis on the long head of the biceps, as opposed to traditional chin-up exercises which focus more on the short head.
Here are the steps for performing a Chin-Ups with a Wide Grip with a proper form:
This exercise is performed by gripping a bar with both hands wider than shoulder-width apart, and then pulling your body up towards the bar until your chin reaches the top.
Be sure to keep your body straight, and engage your core for maximum stability. Lower back down and repeat.
This long head-targeting exercise is an effective way to strengthen and tone the long head of the biceps.
When performed regularly as part of a strength training routine, these exercises will help create toned arms with a more defined long head of the biceps.
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7. How To Do A Concentration Curls
Concentration curls are an effective long head bicep exercise, perfect for those looking to improve their arm appearance and muscle tone.
This exercise utilizes a minimal amount of equipment, typically just a dumbbell or weight plate.
It can be used to increase strength and build muscle in the long head of the biceps.
Here are the steps for performing a Concentration Curl with a proper form:
To begin, find a place with plenty of space and set up your equipment, such as a dumbbell or weight plate.
It is important to use proper form when performing this exercise, so make sure you have good posture and balance before you start.
Sit on the edge of a bench or chair with your feet shoulder-width apart on the floor, and place the weight between your legs near your ankle.
Hold onto the weight firmly with one hand while keeping your elbow tucked in close to your body and forearm perpendicular to the ground.
From here, slowly curl the weight up towards your shoulder while maintaining tension in your long head bicep throughout the entire movement.
Exhale as you lift and ensure that only your elbow joint is moving during this time; keep all other parts of the body still.
When you reach the top of the curl, hold for 1-2 seconds then lower down slowly until you get back to starting position; do not drop it quickly as this can strain muscles unnecessarily!
Finally, repeat this movement 10-15 times per set depending on the desired intensity level.
Concentration curls are an excellent long head bicep exercise for increasing strength and muscle size in that area of your arm.
With proper form and technique throughout each repetition, muscles will be challenged at different angles for maximum effectivity over time – making them extremely beneficial to any strength training regime!
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8. How To Do A Plyometric Push-Up
Plyometric Push-Up is an effective long head bicep exercise that targets the long head of the biceps.
This exercise requires minimal equipment and can be conveniently done at home, making it a great option for those who don’t have access to a gym.
The long head of the bicep is located on the outer arm and this exercise helps target the long head while simultaneously strengthening other muscles in the arms, chest, and shoulders.
Here are the steps for performing a Plyometric Push-Up with a proper form:
To do Plyometric Push-Up, start by getting into a push-up position with your hands slightly wider than shoulder-width apart.
Lower your body down until your chest almost touches the ground then explosively press yourself up as high as you can go.
Your hands should leave the floor when you reach full extension.
Remember to keep your core tight throughout this motion to ensure proper form and stability.
Doing Plyometric Push-Ups on a regular basis will help increase strength and power in the long head of the biceps while also helping to improve overall muscle tone and definition in your upper arms.
Additionally, Plyometric Push-Ups will help improve coordination between your arms, chest, and shoulders which can result in improved performance during other activities such as running or swimming.
To maximize results from this long head bicep exercise, it’s important to perform each rep with quality form and proper range of motion rather than focusing on quantity (i.e., number of reps).
Aim for 3 sets of 8 reps with 45 seconds rest between each set.
As you progress, gradually increase weight or intensity depending on what suits you best.
With consistent practice over time, Plyometric Push-Ups will help build strength in your long head biceps while also helping you achieve defined arms that look great!
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9. How To Do A Seated Alternating Dumbbell Curls
The Seated Alternating Dumbbell Curl is an effective strength training exercise used to target the long head of the biceps.
It is a variation of the classic seated dumbbell curl exercise that focuses on developing the long head of the biceps by emphasizing an alternating movement.
Here are the steps for performing a Seated Alternating Dumbbell Curl with a proper form:
To perform this exercise, start by sitting on a chair or bench with your back straight and your feet firmly placed on the ground.
Hold a pair of dumbbells in each hand and let them hang in front of you at arm’s length with your palms facing forward.
Making sure to keep your elbows stationary, curl one weight up towards your shoulder until it just passes it.
Then slowly lower it back down to its starting position and repeat with the other arm.
Make sure to keep control during both phases of this exercise as inertia can cause momentum and reduce activation in your long head biceps muscles when moving quickly.
This exercise is great for building definition in both short and long head bicep muscles as well as increasing strength.
To maximize results, ensure that you are squeezing at the peak contraction during each rep, engaging the arms fully during each repetition, and taking long, steady breaths throughout each set.
Additionally, it’s important to focus on form over speed when performing this exercise so that you can execute it with precision while avoiding injury.
By regularly incorporating Seated Alternating Dumbbell Curls into your strength training regimen in addition to other exercises targeting long head bicep muscles such as Barbell Curls or Concentration Curls, you can expect to see increased muscle size and strength over time as well as improved overall arm definition!
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10. How To Do A Preacher Curl
Preacher curls are an effective exercise to target the long head of the biceps.
The exercise involves positioning oneself on a preacher curl bench and curling a barbell or dumbbell up towards the shoulder, allowing for slow and controlled contraction of the long head of the biceps.
This isolation movement allows for a greater focus on the long head and can be used to help create a peak in the biceps region.
Here are the steps for performing a Preacher Curl with a proper form:
To perform this exercise, begin by sitting on a preacher curl bench with arms fully extended outwards and palms facing upwards, holding either a barbell or two dumbbells.
Keep your back against the support pad and maintain good posture throughout the exercise.
Slowly curl both arms towards each other, contracting your biceps as you do so before returning your arms to their starting position.
Ensure that you avoid any jerky movements during this exercise so as not to strain any joints or muscles in your body.
It is important to note that those looking to define their long head bicep should use lighter weights in order to achieve maximum muscle fatigue without risking an injury.
Aim for about 8-12 repetitions per set with 3-4 sets per session in order to achieve long-term results from this exercise.
Preacher curls are an ideal way to add definition and tone to long head bicep muscles, which can contribute greatly towards improved physical aesthetics in the upper arm area.
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Long Head Bicep Exercise FAQs
1. Which Bicep Head Exercise Is The Most Difficult?
One of the most difficult long head bicep exercises is known as the Hammer curl, in which you must grip a dumbbell or barbell in each hand, with your palms facing each other.
Starting with your arms extended at your sides, pull the dumbbells or barbell up toward your chest while keeping your elbow tucked in against your body.
This exercise requires a great deal of control to keep from swinging the weight too forcefully and resulting in poor form.
Another difficult long head bicep exercise is called Zottman curls, where you start by performing regular alternating curls with a pair of dumbbells or one barbell.
Each arm starts straight down at its side and then rotates outward as it’s curled up towards the shoulder.
As you reach the top of each rep, rotate your hands so that palms face downwards again before lowering back to starting position.
This exercise requires great shoulder stability, as well as strength and control in order to complete each rep without swinging or shifting weight around excessively.
Finally, another long head bicep exercise that is quite difficult is called Spider curls.
This exercise involves using an incline bench set at an angle between 45-60 degrees while holding onto either a pair of dumbbells or one long barbell across both arms (similar to when doing chin-ups).
Keeping your elbows tucked into your body and core engaged throughout the exercise, slowly lower yourself until your arms are nearly straightened out; pause briefly before curling back up until your hands reach chest height again while pushing through heels into the ground for support if needed.
This exercise calls for intense focus on maintaining correct form in order to get the maximum benefit from each rep completed—therefore making it quite challenging!
In conclusion, long head bicep exercises can be difficult but highly beneficial for building strength and toning arm muscles.
The hammer curl, Zottman curl, and spider curl are all excellent choices for targeting this muscle group effectively—although it may take some practice before being able to perform them correctly!
Regardless of which long head bicep exercises you choose to include in your workout routine though, always remember to maintain proper form throughout this exercise to ensure safety and maximum results achieved over time!
2. How Do You Train All 3 Bicep Heads?
Training all three heads of the biceps requires exercises that involve both long and short head movements.
To adequately train all three, one must include exercises targeting each of the long and short heads separately, as well as a combination of long and short head exercises.
To target the long head, focus on isolated exercises such as a dumbbell or barbell hammer curls, and long-range exercises such as wide chin-ups.
Long head bicep exercises should be done in low to medium rep ranges (6-12 reps), with a focus on proper form, slow and controlled movements, and progressive overload with heavier weights over time.
To target the short head of the biceps, focus on isolated exercises such as barbell or EZ curl bar curls and preacher curls.
Short head bicep exercises should also be done in low to medium rep ranges (6-12 reps) with a focus on proper form and slow, controlled movements.
For long and short combination bicep exercises, focus on compound exercises like barbell curls, incline dumbbell curls, and cable rope hammer curls.
These exercises should also be done in a 6-12 rep range with proper form and controlled movements.
By incorporating long head bicep exercises, short head bicep exercises, and long and short combination bicep exercises into your strength training routine, you can effectively target all three heads of the biceps and create balanced muscle development.
Make sure to also focus on proper form and progressive overload with heavier weights over time to ensure long-term strength gains.
To sum up, training all three heads of the biceps requires exercises that involve both long head and short head movements.
Incorporate long head bicep exercises, short head bicep exercises, and long and short combination bicep exercises into your strength training routine to effectively target all three heads of the biceps.
Focus on proper form, slow and controlled movements, and progressive overload with heavier weights over time for long-term strength gains.
3. Is the Long Head of the Bicep Important?
The long head of the biceps muscle is undoubtedly an important part of the arm’s anatomy.
It is responsible for some key functions that aid strength and performance, as well as providing an aesthetically pleasing appearance.
The long head of the biceps originates from the scapula and attaches to the radius bone at the elbow.
Its primary function is to flex the elbow, which is essential for everyday activities such as pushing and pulling movements.
When we perform strength training exercises, this part of the biceps also plays a vital role in generating power and force.
In addition to its role in strength and performance, having strong long head muscles also gives arms a toned, defined appearance.
Specifically, it is responsible for creating the “peak” of the biceps – which can make all the difference when trying to create an aesthetically pleasing arm.
4. Do Hammer Curls Train Long and Short Head Biceps?
Hammer curls are a type of strength training exercise that work both the long and short heads of the biceps.
When specifically targeting the long head of this muscle group, it involves gripping a dumbbell with both hands, palms facing each other, and then curling the weight up toward your shoulder.
As you curl, keep your elbows tucked close to your sides and focus on the long head of your biceps for maximum activation.
For an extra challenge, use a heavier weight and perform fewer reps per set. This will help you build strength and size in the long head of your biceps.
If you find that hammer curls are too difficult or if you’re looking to target the short head of your biceps, then alternate dumbbell curls are a great alternative.
These involve curling one weight at a time, and alternating arms with every repetition.
This type of curl also focuses on both heads of the biceps but emphasizes the short head more than hammer curls do.
Whichever exercise you choose, remember to keep proper form and good breathing technique throughout your sets.
This will ensure that you get the most out of long head bicep exercises and short head biceps exercises.
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The biceps are a key muscle group in the upper body, and they can be strengthened through bicep curls exercises such as incline dumbbell curls, close grip barbell curls, and other long head bicep exercises.
It’s important to target both parts of the biceps brachii when working out your arms for optimal development.
With consistency and dedication, you can build your strength over time while improving shoulder joint stability.
By incorporating these various moves into your routine you will not only increase the size of your biceps peak but also gain overall power in other areas of the upper body.
So don’t forget to include incline dumbbell curl, bicep curl variations, long head biceps exercises, biceps brachii work, shoulder joint stabilization with close grip barbell curls, or any other exercise that works best for you!
With regular practice of these various types in your bicep workout, you’ll be able to achieve maximum gains from each exercise while also reaching that ultimate goal: a sculpted set of guns!
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