HomeExercises & Gym10 long head bicep Exercises | Exercises For Building Huge Peaks

10 long head bicep Exercises | Exercises For Building Huge Peaks

The biceps are an important muscle group in the arm that gives you a lot of power. The long head bicep is one of the many muscles in this group, but it’s also one of the most powerful. It has two heads – the short and long heads- which provide different functions to your arms. Long Head Bicep Exercises can be helpful to build muscles in the upper arm.

The function of the long head bicep is to flex your arm at the elbow joint, as well as extend your arm from a flexed position. It also assists with rotation at this joint when you’re doing pull-ups or chin-ups! This particular muscle is responsible for over 60% of all shoulder extension strength. Without it, we wouldn’t be able to do things like push-ups, bench pressing, or even trying to lift ourselves out of a pool.

The Long Head Bicep originates on the scapula – more specifically on the top edge of your shoulder blade. It attaches to connective tissue called the bicipital aponeurosis at two points which are found in your upper arm. It then becomes the Long Head Bicep proper (and continues to do both the flexion and extension of your arm).

When you think about working out your biceps, the first exercise that comes to mind is probably the standard bicep curl. But there are many other exercises that can help you achieve a strong and toned pair of biceps. Long head bicep exercises are one alternative that can help you achieve your goal.

The Long Head is the larger of the two main heads of the biceps muscle. It is most effectively targeted with arm exercises that extend to or beyond a 90-degree angle, such as hammer curls and reverse grip curls. Long Head bicep exercises are extremely important for gaining mass in your upper arms, which can affect the proportions of your arm.

Long head bicep exercises are also an effective way to help eliminate muscle imbalances that can lead to injuries when you exercise or perform daily activities.
By properly performing Long Head bicep exercises, you can help achieve a balanced and toned look. Long Head bicep exercises should be paired with standard bicep curl exercises to maximize your results.

  • Alternating dumbbell curls.
  • Hammer Curls
  • Chin-Ups
  • Cable Curls
  • Preacher Curls
  • Close-grip Barbell Curls
  • Concentration Curls
  • Bayesian Cable Curls
  • Incline Dumbbell Curls
  • Zottman Curl

Alternating Dumbbell Curls

Alternating Dumbbell Curls

If you’re looking to add some size and definition to your biceps, alternating dumbbell curls are a great exercise to add to your routine. With this exercise, you’ll alternate between lifting each arm with a weight, which helps ensure that each side of your biceps gets an equal workout. Be sure to keep your back pressed firmly against the bench or wall so that you don’t put too much strain on your neck and shoulders. And remember to keep the movement slow and controlled – speeding through the motion can lead to unwanted injuries.

Hammer Curls

Hammer Curls

Hammer curls are another great exercise for targeting the long head of your biceps. For this exercise, you’ll hold a weight in each hand with your palms facing your thighs. Curl the weights up towards your shoulder, making sure to keep your elbows close to your sides. Be careful not to use too much weight – going too heavy can put a lot of stress on your wrists and elbows. Start with a lightweight to focus on your form and slowly increase the weight as you get more accustomed to the exercise.

Chin-Ups

Chin-Ups

Chin-ups are a great way to work the entire back muscles as well as the biceps. To do a chin-up, you’ll need to find a sturdy bar that you can hang from. With your hands shoulder-width apart, grip the bar and pull yourself up until your chin is above the bar. Keep your body straight and avoid using your momentum to help you get through the rep – use your biceps and back muscles to do all the work. If you can’t do a traditional chin-up, you can also try using an assisted chin-up machine at the gym.

Cable Curls

Cable Curls

Cable curls are another great exercise for targeting the long head of your biceps. For this exercise, you’ll need to find a cable machine at the gym. With the pulley set to the highest position, attach a stirrup strap to it and hold it with your arm fully extended. Curl the weight up towards your shoulder, making sure to keep your elbow close to your side throughout the movement. As with other types of bicep exercises, form is key – make sure to avoid using too much weight and pay attention to your body position.

Preacher Curls

Preacher Curls

Preacher curls are a great exercise for isolating the biceps. For this exercise, you’ll need to find a preacher bench at the gym. Sit down on the bench with your legs spread slightly wider than shoulder-width apart. With a weight in each hand, curl the weights up towards your shoulders, making sure to keep your elbow close to your side.

Close-grip Barbell Curls

Close-grip Barbell Curls

Close-grip barbell curls are a great way to target the inner part of your biceps. For this exercise, you’ll need to find a barbell with weights that you can curl with a close grip. With your palms facing each other, curl the weight up towards your shoulders, making sure to keep your elbow close to your side throughout the movement. As with other types of bicep exercises, form is key – make sure to avoid using too much weight and pay attention to your body position.

Concentration Curls

Concentration Curls

If you’re looking to really focus on the long head of your biceps, concentration curls are a great option. For this exercise, you’ll need a weight that’s light enough to comfortably curl with one arm. Sit down with them in your lap and rest your other arm on your thigh for support. With your palm facing up, curl the weight up towards your shoulder, making sure to keep your elbow close to your side throughout the movement. Again, make sure to avoid using too much weight and be mindful of your positioning.

Bayesian Cable Curls

Bayesian Cable Curls

Bayesian cable curls are a great way to add variation to your bicep workouts. For this exercise, you’ll need to find a cable machine at the gym. With the pulley set to the lowest position, attach a stirrup strap to it and hold it with your arm fully extended. Curl the weight up towards your shoulder, making sure to keep your elbow close to your side throughout the movement. At the top of the movement, pause for a moment before slowly letting your wrist bend down to complete one repetition.

Incline Dumbbell Curls

Incline Dumbbell Curls

Incline dumbbell curls are a great exercise for isolating the long head of your biceps. For this exercise, you’ll need to find an incline bench at the gym and set it to a 60-degree angle. Sit on the bench and hold a dumbbell in each hand. With your palms facing each other, curl the weight up towards your shoulders, making sure to keep your elbow close to your side throughout the movement. As with other types of bicep exercises, form is key – make sure to avoid using too much weight and pay attention to your body position.

Zottman Curl

Zottman Curl

Zottman curls are a great exercise for strengthening the biceps. For this exercise, you’ll need to find an E-Z bar at the gym. Stand with your feet shoulder-width apart and grasp the bar with one hand using an overhand grip while resting your other hand on your leg for support. Curl the weight up towards your shoulder, making sure to keep your elbow close to your side. As you reach the top of the curl, rotate your hand so that your palm is facing the floor. Reverse the motion, slowly lowering the weight back down to the starting position. Repeat for the desired number of repetitions before switching hands and repeating the exercise.

Conclusion Long Head Bicep

There are many bicep exercises that can be used to strengthen the long head of your biceps. Long head exercises are great, but remember that overall strength is important for building muscle mass. Try using a combination of different exercises to ensure you’re hitting all areas of the muscle group.

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