For many fitness enthusiasts, developing strong, well-defined biceps is a common objective. While the biceps’ short and long heads both contribute to the aesthetics of the arm as a whole, focusing on the long head can increase thickness and improve upper arm definition.
These workouts can help you efficiently promote muscular growth, improve the appearance of your arms, and strengthen your biceps in all directions.
But before we jump into the exercises, let’s explore the anatomy of the long head biceps in greater detail. Understanding how this muscle function is essential for creating effective training plans and achieving optimal results.
Long Head Biceps Anatomy
In the upper arm, one of the two heads that make up the biceps muscle group is the long head biceps brachii. Its anatomy must be understood to understand its function in arm movements and create efficient training plans.
The supraglenoid tubercle, a bony protrusion on the scapula (shoulder blade), is where the long head bicep originates. It crosses the shoulder joint as it descends the front of the arm.
The radial tuberosity, a bony protrusion on the radius bone of the forearm, is where the long head of the biceps inserts. It is connected via the biceps tendon, which fuses with the fascia of the forearm.
Numerous muscle fibers that run parallel to one another make up the long head of the biceps. The biceps muscle’s overall size and strength are influenced by these fibers, which provide force during contractions.
Flexing the elbow joint is the main function of the long head of the biceps which enables you to raise your hand closer to your shoulder. Additionally, it contributes to movements requiring shoulder flexion and abduction as well as shoulder joint stabilization.
During a variety of upper body workouts, the long head of the biceps collaborates with other muscles. For instance, the long head of the biceps helps the muscles of the back to pull during pulling exercises like rows and pull-ups.
The musculocutaneous nerve, which emerges from the brachial plexus, controls the long head of the biceps. The signals from this nerve enable the muscle to contract and carry out its tasks.
Exercises to Strengthen Your Long Head Biceps and Improve Arm Definition
- Incline Dumbbell Curl
The incline dumbbell curl is a highly effective exercise that gets significant emphasis on the long head of the biceps.
Set an incline bench to a 45-degree angle to execute this exercise, and hold a dumbbell in each hand with the palms facing forward. Slowly curl the dumbbells upward, biceps contracted, maintaining your upper arms still.
At the peak of the exercise, squeeze, and then slowly lower the dumbbells. Since the long head is stretched during the incline angle of this workout, there is increased activation and growth.
- Hammer Curl
The hammer curl primarily targets the brachialis, a muscle located underneath the biceps, which also contributes to overall arm development. However, it also engages the long head of the biceps.
Your palms should be facing inward while you hold a pair of dumbbells, and your arms should be at your sides. Curl the dumbbells up towards your shoulders while maintaining a neutral grip and keeping your elbows close to your torso.
Lift the weights to the top, pause, tighten your biceps, and then drop them again. Hammer curls activate the brachialis and long head, which leads to well-rounded arm growth and enhanced definition.
- Close-Grip Chin-Up
The close-grip chin-up is a challenging bodyweight exercise that targets the entire biceps muscle group, with the focus centered on the long head.
With your palms facing inward and your grip slightly narrower than shoulder-width, grab a pull-up bar. Pull your body upward until your chin is over the bar by contracting your biceps and back muscles.
Lower yourself back to the starting position slowly. Close-grip chin-ups successfully stimulate muscle growth and strength development while offering a terrific stretch for the long head of the biceps.
- Preacher Curl
A traditional exercise that isolates the biceps and emphasizes the long head is the preacher curl. Your chest should be firmly placed against the pad as you are positioned on a preacher curl bench with your upper arms resting against it.
Hold an EZ-bar with an underhand grip and space your shoulders apart. Keep your upper arms still as you curl the bar upward, squeezing your biceps at the top. Slowly lower yourself back to your starting position. Preacher curls offer a rigid and deliberate motion that targets the long head of the biceps and encourages muscular development and definition.
- Zottman Curl
The Zottman curl is a special workout that incorporates a grip twist and targets the long head and brachialis.
Dumbbells should be held underhanded with the palms facing up and curled up toward the shoulders. Rotate your grip by turning your wrists such that your palms are facing down at the height of the movement. Slowly lower the dumbbells back down. At the bottom, rotate your wrists back to the underhand grip and repeat. The Zottman curl provides an effective stimulus to the long head and brachialis, enhancing overall bicep development and arm definition.
Summing Up
Incorporating exercises that specifically target the long head of the biceps into your training routine can significantly improve arm definition and enhance overall bicep development.
Remember to perform the above exercises with proper form. Gradually increase the resistance, and ensure adequate rest and recovery for optimal results. You can develop an amazing arm shape and strengthen your long head biceps by regularly including these workouts in your workout routine.
You should always get the advice of a licensed fitness expert or healthcare physician before beginning any new workout regimen because individual outcomes may vary. Based on your specific needs and targets, they may offer you individualized counsel.
Maintain consistency, focus on proper form, and enjoy the process of building up your long head biceps and developing stunning arm definition.
Frequently Asked Questions
1. Can I perform the suggested workouts using a machine instead?
Free weight exercises are typically more effective at stimulating various muscle fibers and increasing overall muscle growth, even when machines can offer support and stability. Incorporating the recommended exercises with proper form and technique is recommended for optimal results.
2. Can I perform these exercises at home without access to a gym?
Yes, a lot of these routines may be modified to be performed at home. For instance, you can efficiently target the long head biceps with resistance bands, dumbbells, or even bodyweight exercises. Seek guidance from fitness professionals or online resources for home exercise modifications.
3. How frequently should I work out my long head biceps per week?
Aim for two to three training sessions each week on your long head biceps to allow for adequate recovery and muscular growth. Always pay attention to your body’s signals and modify the frequency in accordance with your unique needs and capacity for recuperation.
