Introduction:
Biceps are one of the most iconic muscle groups in the human body and for good reason. They are visible from all angles and often take center stage when it comes to showcasing strength and power. There are many different exercises you can perform to target your biceps, but in this article, we will focus specifically on the long head of the biceps.
The long head of the biceps is located on the outer part of the biceps muscle and is responsible for giving the biceps their rounded and peaked appearance. Strengthening this muscle group not only helps you achieve a more aesthetic physique, but it also improves your overall arm strength and function.
In this article, we will discuss 10 long head bicep exercises that will help you build arm strength and definition. But before we dive into the exercises, let’s take a closer look at the anatomy of the biceps.
Anatomy of the Biceps:
The biceps brachii is a two-headed muscle located in the upper arm. The two heads are the long head and the short head, which work together to flex the elbow and rotate the forearm. The long head of the biceps originates from the supraglenoid tubercle of the scapula and travels down the front of the arm to insert on the radial tuberosity. The short head of the biceps originates from the coracoid process of the scapula and inserts on the same radial tuberosity.
When the long head of the biceps is activated, it creates the classic bicep peak that is so coveted by fitness enthusiasts. By targeting this muscle group with specific exercises, you can create a more defined and aesthetically pleasing bicep.
Now that we’ve covered the anatomy of the biceps, let’s dive into the 10 long head bicep exercises.
1. Standing Barbell Curl:
The standing barbell curl is a classic bicep exercise that targets both the long and short heads of the biceps. To perform this exercise, stand with your feet shoulder-width apart and grip a barbell with an underhand grip. Keeping your elbows close to your sides, curl the barbell up to your chest, focusing on squeezing your biceps at the top of the movement. Slowly lower the barbell back down to the starting position and repeat for your desired number of repetitions.
2. Incline Dumbbell Curl:
The incline dumbbell curl is a variation of the standing barbell curl that puts more emphasis on the long head of the biceps. To perform this exercise, set an incline bench to a 45-degree angle and lie down with a dumbbell in each hand. With your palms facing up, curl the dumbbells up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Slowly lower the dumbbells back down to the starting position and repeat for your desired number of repetitions.
3. Hammer Curl:
The hammer curl is an exercise that targets both the biceps and the brachioradialis muscle, which is located on the outer part of the forearm. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing inwards. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders, focusing on squeezing your biceps and brachioradialis at the top of the movement. Slowly lower the dumbbells back down to the starting position and repeat for your desired number of repetitions.
4. Preacher Curl:
The preacher curl is an isolation exercise that targets the long head of the biceps. To perform this exercise, sit on a preacher curl bench with your upper arms resting on the pad and your hands holding a barbell or dumbbells. Keeping your elbows close to your sides, curl the weight up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Slowly lower the weight back down to the starting position and repeat for your desired number of repetitions.
5. Cable Curl:
The cable curl is a great exercise for targeting the long head of the biceps because it provides constant tension throughout the movement. To perform this exercise, stand facing a cable machine with a straight bar attachment. Grip the bar with an underhand grip and curl the bar up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Slowly lower the bar back down to the starting position and repeat for your desired number of repetitions.
6. Concentration Curl:
The concentration curl is an isolation exercise that targets the long head of the biceps by minimizing the involvement of other muscles. To perform this exercise, sit on a bench with a dumbbell in one hand and your elbow resting on your thigh. With your palm facing up, curl the dumbbell up towards your shoulder, focusing on squeezing your biceps at the top of the movement. Slowly lower the dumbbell back down to the starting position and repeat for your desired number of repetitions before switching to the other arm.
7. Spider Curl:
The spider curl is an exercise that targets the long head of the biceps by isolating the muscle group and providing a full range of motion. To perform this exercise, lie face down on an incline bench with your arms hanging straight down and your hands holding a barbell or 20kg adjustable dumbbell set. Keeping your elbows close to your sides, curl the weight up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Slowly lower the weight back down to the starting position and repeat for your desired number of repetitions.
8. Zottman Curl:
The Zottman curl is an exercise that targets both the biceps and the brachioradialis muscle. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing up. Curl the dumbbells up towards your shoulders, but as you lower the weight back down, rotate your palms so that they are facing down. From this position, curl the dumbbells back up towards your shoulders, but as you lower the weight back down again, rotate your palms so that they are facing up.
9. Reverse Grip Bent-Over Row:
The reverse grip bent-over row is an exercise that targets the long head of the biceps as well as the back muscles.. Bend forward at the waist and lower the barbell towards the ground, keeping your back straight and your head up. From this position, pull the barbell up towards your chest, focusing on squeezing your biceps at the top of the movement. Slowly lower the weight back down to the starting position and repeat for your desired number of repetitions.
10. Close Grip Chin-Up:
The close grip chin-up is an excellent compound exercise that targets both the long head of the biceps and the back muscles. To perform this exercise, hang from a chin-up bar with your palms facing towards you and your hands close together. Engage your back muscles and pull yourself up towards the bar, focusing on squeezing your biceps at the top of the movement. Lower yourself back down to the starting position in a controlled manner and repeat for your desired number of reps.
