When it comes to building those impressive biceps that turn heads, it’s essential to give equal attention to all parts of the muscle group. The long head of the biceps is an important part that is often overlooked. 

In this blog, we’ll go over all the different types of long head bicep workouts and talk about the best ways to do them to get the most growth. 

We’ll learn how to do them correctly, find out why they’re good for us, and even make a full workout plan. 

So, if you’re ready to make your sleeves stretch and your biceps shine, let’s get started!

Best Long Head Bicep Exercises

Incline Dumbbell Curls

How To Do Incline Dumbbell Curls

1. Adjust an incline bench to around 45 degrees.
2. Sit back on the bench with your back flat against it.
3. Grab a dumbbell in each hand, arms fully extended.
4. Curl the dumbbells upwards, keeping your upper arms steady.
5. Lower the dumbbells in a controlled manner.
6. Repeat for the desired number of reps.

Incline Dumbbell Curls Benefits

• Incline dumbbell curls zero in on the long head of your biceps, stimulating its growth.
• The incline position adds a great stretch to the long head, aiding in its development.
• It introduces variety to your bicep workout, ensuring comprehensive muscle development.

Hammer Curls

How To Do Hammer Curls

1. Stand upright with a dumbbell in each hand, palms facing your torso.
2. Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps.
3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Repeat for the desired number of reps.

Hammer Curls Benefits

• Hammer curls work both the long and short heads of the biceps, promoting balanced development.
• These curls engage your forearms, enhancing overall arm strength.
• They offer a different grip compared to standard curls, ensuring well-rounded bicep training.

Preacher Curls

How To Do Preacher Curls

1. Set up on a preacher curl bench.
2. Grip the EZ-bar with both hands, palms facing up, and your upper arms positioned on the preacher bench pad.
3. Exhale as you curl the barbell while contracting your biceps.
4. Continue to raise the bar until your biceps are fully contracted, and the bar is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Inhale and slowly begin to lower the bar back to the starting position.
7. Repeat for the desired number of reps.

Preacher Curls Benefits

• Preacher curls isolate the biceps, focusing on their development.
• The preacher bench provides stability, reducing the risk of cheating during the exercise.
• It allows for a complete range of motion, maximizing muscle engagement.

Concentration Curls

How To Do Concentration Curls

1. Sit on a bench with your legs spread apart.
2. Hold a dumbbell in one hand between your legs, arm fully extended.
3. Curl the dumbbell upwards, squeezing your bicep at the top.
4. Slowly lower the dumbbell back down to the starting position.
5. Repeat for the desired number of reps on one arm before switching to the other.

Concentration Curls Benefits

• Concentration curls isolate the biceps, promoting focused development.
• These curls enhance the mind-muscle connection, crucial for muscle growth.
• They provide a different angle, ensuring balanced bicep training.

Cable Curls

How To Do Cable Curls

1. Attach a straight bar to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grab the bar with a shoulder-width, underhand grip.
4. Curl the bar up towards your chest while keeping your elbows close to your sides.
5. Squeeze your biceps at the top of the movement.
6. Slowly lower the bar back to the starting position.
7. Repeat for the desired number of reps.

Cable Curls Benefits

• Cable curls provide continuous tension on the biceps throughout the movement.
• They offer a different feel compared to traditional free-weight curls, enhancing muscle stimulation.
• The cable machine promotes stability during the exercise.

Drag Curls

How To Do Drag Curls

1. Stand upright with a barbell in your hands, palms facing your thighs.
2. Keep the barbell close to your body and curl it upwards by dragging it along your torso.
3. Squeeze your biceps at the top of the movement.
4. Lower the barbell back down in a controlled manner.
5. Repeat for the desired number of reps.

Drag Curls Benefits

• Drag curls engage the biceps throughout the entire range of motion.
• They provide a unique curling sensation, challenging your muscles in a different way.
• These curls also work your forearms, enhancing overall arm strength.

Spider Curls

How To Do Spider Curls

1. Lie face down on an incline bench set at a 45-degree angle.
2. Hold a barbell with a shoulder-width, underhand grip, and let your arms hang straight down.
3. Curl the barbell upwards, keeping your upper arms stationary.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the barbell back to the starting position.
6. Repeat for the desired number of reps.

Spider Curls Benefits

• Spider curls isolate the biceps, focusing on their development.
• The incline bench offers comfort and stability during the exercise.
• They allow for a complete range of motion, maximizing muscle engagement.

21s

How To Do 21s

1. Start with a barbell or EZ-bar.
2. Perform 7 partial reps, focusing on the lower half of the movement (from the starting position to halfway up).
3. Without resting, perform 7 upper-half reps, focusing on the top half of the movement (from halfway up to full contraction).
4. Finish with 7 full reps, completing the entire range of motion.
5. Repeat for the desired number of sets.

21s Benefits

• 21s provide an intense bicep workout, targeting various points in the curling motion.
• They generate a significant pump in your biceps, promoting muscle growth.
• 21s challenge your muscles in a unique way, breaking plateaus and stimulating growth.

Full Long Head Bicep Workout

To sculpt your long head biceps effectively, incorporate these exercises into your workout routine:

1. Incline Dumbbell Curls: Target the long head with 3 sets of 8 reps.

2. Hammer Curls: Work on overall bicep development with 3 sets of 10 reps.

3. Preacher Curls: Emphasize the long head with 3 sets of 8 reps.

4. Concentration Curls: Add definition with 2 sets of 12 reps.

Biceps Anatomy

Training your biceps effectively requires that you first understand their anatomy. Two major sections make up the biceps brachii: the long head and the short head. Biceps size and attractiveness are greatly aided by the lengthy head, which is located on the inside side of your upper arm.

How To Train Your Biceps Long Head

For targeted long head bicep training, focus on exercises that engage this specific region. Key exercises include:

• Incline Dumbbell Curls: These curls on an incline bench effectively emphasize the long head.
• Hammer Curls: Promote overall bicep growth, with particular attention to the long head.
• Preacher Curls: Concentrate on the long head’s development by using a preacher bench.
• Concentration Curls: This isolation exercise works well for fine-tuning the long head.

Incorporate these exercises into your routine, maintain proper form, and gradually increase resistance to stimulate optimal long head bicep growth.

Final Thoughts

The long head of your biceps is a key part of how your upper arms look. Adding exercises that focus on this area to your workout routine can help your biceps get bigger and stronger in a more healthy way. Always put good form first, gradually test your muscles, and keep up your training routine.

FAQs

References

1. Biceps Brachii. Retrieved from https://www.physio-pedia.com/Biceps_Brachii

2. ACE Study Reveals Best Biceps Exercises. Retrieved from https://www.acefitness.org/continuing-education/prosource/august-2014/4933/ace-study-reveals-best-biceps-exercises/

Michael K.

Daniel Mesa, CPT, is a trusted fitness expert and founder of  FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.