Building bigger, stronger biceps isn’t always easy. You might have been doing bicep curls for a while, but still aren’t seeing the growth you want.
The key to achieving bigger, more defined arms lies in targeting the long head of your biceps, a muscle that plays a crucial role in the overall appearance of your arms. Unfortunately, it’s often neglected in standard bicep exercises, which is why you may not be seeing the results you’re hoping for.
These 15 exercises will specifically target the long head, giving your arms the extra shape and definition you crave. And if you’ve been struggling with wrist discomfort while lifting, don’t worry, you’re not alone.
To prevent strain and get the most out of your workout, using wrist wraps for added support can make a huge difference, especially when lifting heavy.
Let’s work on getting you those bigger, pumped-up biceps you deserve.
Bicep Anatomy
| Aspect of Bicep | Long Head of Bicep | Short Head of Bicep |
| Location | Outer side of the arm | Inner side of the arm |
| Importance | Responsible for the peak of the bicep (the part that pops when flexed) | More involved in the overall thickness and shape of the bicep |
| Appearance | Gives a peaked, tall look to the bicep | Makes the bicep look fuller and wider |
| Attachment | Runs along the top of the arm, attaching near the shoulder | Attaches to the inner part of the arm |
| Exercise Focus | Targeting this part enhances the bicep's peak | Contributes to the bicep's fullness |
Your biceps are made up of two main parts, or "heads": the long head and the short head. Think of them as two separate muscle bundles that work together to form your bicep.
Long Head of Bicep
This is the part of your bicep located on the outer side of your arm.
It’s important because it’s primarily responsible for the peak of your bicep, the part that really pops when you flex your muscles.
The long head of the bicep runs along the top of your arm and attaches near your shoulder.
Short Head of Bicep
In contrast, the short head is located on the inner side of your arm. It plays a major role in the overall thickness and shape of your bicep.
When comparing the long bicep to the short bicep, it’s not about one being better than the other, they just serve different functions.
The long head gives your bicep that peaked, tall look, while the short head contributes to the fullness and width.
In workouts, when you focus on the long head of the bicep (or the "long bicep"), you’re working on enhancing that peak.
This is why certain exercises specifically target the long head of the bicep to help create that defined, mountain-like bicep curve.
15 Long Head Bicep Exercises
Below are the 15 best bicep long head exercises that you can do in multiple ways, including dumbbells, resistance bands, and body weight.
So, try them out and feel the difference in your bicep growth.
1. Incline Dumbbell Curl
Benefit: One of the best bicep dumbbell exercises, targeting the long head of biceps for a prominent peak.
Instructions: Sit on an incline bench with dumbbells, focusing on the bicep long head as you curl.
For Whom: Perfect for anyone seeking long head bicep exercises to enhance their arm workout.
How to Perform Incline Dumbbell Curl:
- Adjust the bench to an incline position.
- Hold a dumbbell in each hand with your palms facing forward.
- Keep your elbows close to your body as you curl the dumbbells upward.
- Pause at the top, then lower the dumbbells slowly back to the starting position.
2. Drag Curls
Benefit: Excellent for emphasizing the long bicep, contrasting short vs long biceps development.
Instructions: Perform standing barbell curls, dragging the bar up to emphasize the long head of the bicep.
For Whom: Ideal for those who want to focus on long head bicep workouts beyond basic curls and want bigger biceps.
How to Perform Drag Curls:
- Stand with a barbell in front of you, hands shoulder-width apart.
- As you curl, drag the barbell up your torso, keeping it close to your body.
- Once the bar reaches shoulder height, slowly lower it back down.
- Focus on keeping your elbows back during the movement to target the long head of the biceps.
3. Close Grip Barbell Curls
Benefit: Targets the long head of the biceps, crucial for achieving a balanced bicep workout.
Instructions: Use a close grip to shift focus more towards the long head bicep.
For Whom: Great for anyone interested in both short head bicep exercises and long head bicep exercises.
How to Perform Close Grip Barbell Curls:
- Stand with a barbell and grip it with your hands close together.
- Keep your elbows at your sides as you curl the barbell upwards.
- Pause at the top, then slowly lower the barbell back down.
- Maintain a tight core and avoid swaying your body during the movement.
4. Bayesian Curls
Benefit: A comprehensive approach to bicep heads, targeting both the long and short head.
Instructions: Start like a standard curl, then twist at the top to engage the bicep long head.
For Whom: Best for those looking to understand the dynamics of long bicep vs short bicep development.
How to Perform Bayesian Curls:
- Stand with a dumbbell in each hand, palms facing forward.
- Begin by curling the dumbbells upward, keeping your elbows tight to your body.
- At the top of the curl, twist your wrists to further engage the long head of the biceps.
- Slowly lower the dumbbells back down, maintaining control throughout the movement.
5. Dumbbell Hammer Curls
Benefit: Among the best bicep workouts for building thickness, targeting the bicep’s long head.
Instructions: Perform with a neutral grip, focusing on the long head of the biceps.
For Whom: Suitable for all, especially those seeking bicep workouts for both women and men.
How to Perform Dumbbell Hammer Curls:
- Stand with a dumbbell in each hand, palms facing each other.
- Curl the dumbbells upward while keeping your elbows close to your torso.
- Pause briefly at the top, then lower the dumbbells back down in a controlled manner.
- Focus on engaging the long head of the biceps during the curl motion.
6. Concentration Curls
Benefit: Isolates the bicep long head, ensuring focused biceps muscle growth.
Instructions: Perform seated, concentrating on the contraction of the long head of the biceps.
For Whom: Excellent for a targeted approach in long head bicep exercises.
How to Perform Concentration Curls:
- Sit on a bench with your legs spread apart and a dumbbell in one hand.
- Rest your elbow on the inside of your thigh for support.
- Curl the dumbbell upwards, focusing on squeezing the long head of the bicep at the top.
- Slowly lower the dumbbell back to the starting position, keeping control of the weight.
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7. Preacher Curl
Benefit: A staple in long head bicep workouts, offering intense isolation.
Instructions: Use a preacher bench to isolate and target the long head of the bicep.
For Whom: Essential for those focusing on isolating each of the bicep heads.
How to Perform Preacher Curl:
- Adjust the preacher bench to a comfortable angle.
- Place your upper arms on the bench and hold a barbell or dumbbells with a palms-up grip.
- Curl the weight upwards, keeping your elbows fixed on the bench.
- Pause at the top, then slowly lower the weight back down under control.
8. Underhand Chin-Ups
Benefit: Utilizes body weight, effectively targeting the long head of the biceps.
Instructions: An underhand grip focuses the effort on the bicep's long head.
For Whom: Great for those incorporating bodyweight exercises into their bicep workouts.
How to Perform Underhand Chin-Ups:
- Grab a pull-up bar with an underhand (supinated) grip, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and legs slightly bent or crossed.
- Pull your body up towards the bar, leading with your elbows and keeping your chest up.
- Lower your body back down with control, fully extending your arms at the bottom.
9. Cable Curls
Benefit: Offers constant tension, a key element in effective long head bicep exercises.
Instructions: Use a cable machine to maintain tension on the long head of the biceps.
For Whom: Ideal for those seeking variety in their bicep long head workouts.
How to Perform Cable Curls:
- Set up a cable machine with a low pulley and attach a straight bar or rope handle.
- Stand facing the machine, gripping the bar with an underhand (supinated) grip.
- Curl the bar towards your shoulders while keeping your elbows stationary at your sides.
- Slowly lower the bar back to the starting position, maintaining constant tension on the cable.
10. Reverse Curl
Benefit: Strengthens both bicep heads, with a slight emphasis on the long head.
Instructions: An overhand grip engages more of the long bicep.
For Whom: Good for those looking to balance their focus on both bicep heads.
How to Perform Reverse Curl:
- Stand with a barbell or dumbbells in your hands, palms facing down (overhand grip).
- Keep your elbows close to your body and curl the weights upward towards your shoulders.
- At the top of the curl, squeeze the biceps and forearms before slowly lowering the weight back down.
- Focus on controlling the descent to maximize the tension on the biceps.
11. Plate Curl
Benefit: A unique approach to long head bicep workouts, using a plate for resistance.
Instructions: Focus on the upward movement to engage the long head of the bicep.
For Whom: Suitable for anyone wanting to add variety to their bicep exercises.
How to Perform Plate Curl:
- Hold a weight plate with both hands, keeping your arms extended in front of you.
- Curl the plate towards your chest, keeping your elbows locked at your sides.
- Pause at the top and squeeze your biceps, then slowly lower the plate back to the starting position.
- Focus on a slow, controlled motion to maintain constant tension on the biceps.
12. Alternating Dumbbell Curls
Benefit: Allows for focused intensity on each bicep head, especially the long head.
Instructions: Sit on a bench edge and do dumbbell curls. Alternate arms to ensure balanced development in both the long and short bicep heads.
For Whom: Great for a balanced approach in bicep workouts for women and men.
How to Perform Alternating Dumbbell Curls:
- Sit on a bench with your back straight, holding a dumbbell in each hand with your palms facing forward.
- Curl one dumbbell toward your shoulder while keeping the other arm extended.
- Pause at the top, then lower the dumbbell back down while alternating arms.
- Ensure both arms are fully extended at the bottom for maximum stretch.
13. Zottman Curl
Benefit: Combines standard and reverse curls, targeting both bicep heads effectively.
Instructions: Rotate your grip at the top to transition between targeting the long and short bicep heads.
For Whom: Best for those seeking comprehensive development in their bicep long head exercises.
How to Perform Zottman Curl:
- Stand with a dumbbell in each hand, palms facing up (supinated grip).
- Curl the dumbbells towards your shoulders while keeping your elbows close to your torso.
- At the top of the curl, rotate your wrists so your palms face down (pronated grip).
- Lower the dumbbells slowly with your palms facing down, then rotate back to the starting position at the bottom.
14. Narrow Grip Preacher Curls
Benefit: Intensely targets the long head of the bicep for peak development.
Instructions: A narrow grip on a preacher's bench focuses on the long head bicep.
For Whom: Ideal for those focusing specifically on the long head in their bicep workouts.
How to Perform Narrow Grip Preacher Curls:
- Sit on a preacher bench with your chest against the pad and your arms fully extended.
- Grip the barbell or dumbbells with a narrow grip, keeping your palms facing up.
- Curl the weight upwards, squeezing your biceps at the top of the movement.
- Slowly lower the weight back to the starting position, maintaining tension on the long head of the biceps.
15. Neutral Grip Pull-Ups
Benefit: Engages the long head of the biceps along with overall arm and back strength.
Instructions: A neutral grip pull-up emphasizes the long head of the bicep.
For Whom: Excellent for a compound approach in long head bicep workouts.
How to Perform Neutral Grip Pull-Ups:
- Grab the pull-up bar with a neutral grip (palms facing each other, hands shoulder-width apart).
- Hang from the bar with your arms fully extended and legs bent or crossed.
- Pull your chin above the bar, focusing on using your biceps to lift your body.
- Lower your body back down with control, keeping your elbows close to your torso.
How to Work the Long Head of the Biceps?
Targeting the long head of your bicep is key to building those towering peaks in your arms. Here’s how you can effectively work this specific part of your bicep:
Focus on Hand, Arm, and Elbow Position
The way you position these parts of your body during exercises can significantly target the long head of the biceps.
- Hand Position: Rotating your hand or wrist (a movement called supination or pronation) alters which part of the muscle is engaged.
For the long head, a more pronated hand position (palm facing down) is most effective.
- Forearm Position: The angle of your lower arm also affects which part of the bicep you’re working.
Angling your forearm across your body puts more emphasis on the long head.
- Elbow Position: Keeping your elbows behind your body helps engage the long head.
This works because the long head attaches higher up near the shoulder, and it’s activated more when the bicep is stretched.
To effectively target your long head during workouts, incorporating tools like the Arm Blaster can make a huge difference.
- Designed to enhance muscle engagement, especially during curls, the Arm Blaster focuses on the long head.
- Its curved design, comfortable neck padding, and supportive rubber elbow pad ensure perfect form, making your workouts more efficient and effective.
FAQs
1. What Makes Long Head Bicep Exercises Different from Regular Bicep Workouts?
Long head bicep exercises specifically target the outer part of your biceps, which is key for achieving that high, peaked look.
Unlike regular bicep workouts, which typically work both parts of your biceps equally, these exercises focus more on the long head to help develop that impressive bicep curve.
2. Can I Do Long Head Bicep Exercises at Home Without Weights?
Absolutely! While weights provide added resistance, you can still effectively target your long head bicep with bodyweight exercises.
Moves like chin-ups, or any variations where your hands are in a pronated position (palms facing down), can work this area effectively.
Additionally, resistance bands can be used for exercises like band hammer curls to target the long head.
3. How Often Should I Include Long Head Bicep Exercises in My Routine?
It depends on your overall workout schedule, but a good rule of thumb is to include long head exercises in your arm workouts 1-2 times a week.
This allows you to balance training the long head with other parts of your biceps and arms for overall development.
4. Are Long Head Bicep Exercises Suitable for Beginners?
Yes, beginners can definitely do long head bicep exercises. It’s important to start with lighter weights or fewer repetitions to master proper form.
Hammer curls and incline dumbbell curls are great starting points. As you get more comfortable, you can gradually increase the weight and intensity.
The Bottom Line
Focusing on the long head of your biceps is essential for achieving standout arm definition.
Remember, the right exercises combined with effective tools like arm blasters, heavy jump ropes, and Doorway pull-up bars can significantly enhance your results.
These tools help specifically target the long head of your biceps, ensuring your efforts are maximized with each curl.
Always buy tools from top brands and trusted sources. For more, visit DMoose.com and take a big step toward a more impressive you.
