When it comes to building bigger and stronger biceps, most people focus on the short head of the muscle, which is the part that’s most visible when flexing. However, the long head of the bicep is just as important, and it’s crucial to work it out in order to achieve a well-rounded and proportionate arm. The long head of the bicep is responsible for the majority of the bicep’s mass, and it’s also responsible for the peak of the bicep when flexed.
In this article, we will take a look at 10 long head bicep exercises that will boost your arm strength. These exercises are designed to target the long head of the bicep and are suitable for all fitness levels.
1. Standing Barbell Curl: This exercise is a classic bicep exercise that targets the long head of the bicep. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
2. Standing Dumbbell Curl: This exercise is similar to the standing barbell curl but uses dumbbells instead. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement.
3. Incline Dumbbell Curl: This exercise targets the long head of the bicep by placing your upper arm in a slightly elevated position. Sit on an incline bench and hold a dumbbell in each hand with an underhand grip. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement.
4. Standing Cable Curl: This exercise targets the long head of the bicep by using a cable machine. Stand facing a cable machine with a straight bar attachment and hold the bar with an underhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
5. Standing Reverse Curl: This exercise targets the long head of the bicep by using an overhand grip. Stand with your feet shoulder-width apart and hold a barbell or dumbbell with an overhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
6. Standing Hammer Curl: This exercise targets the long head of the bicep by using a neutral grip. Stand with your feet shoulder-width apart and hold dumbbells with a neutral grip. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement.
7. Standing Concentration Curl: This exercise targets the long head of the bicep by isolating the muscle. Sit on a flat bench and hold a dumbbell with an underhand grip. Place your elbow on the inside of your thigh and keep your elbow close to your body as you curl the weight up towards your shoulder, squeezing your biceps at the top of the movement.
8. Standing Preacher Curl: This exercise targets the long head of the bicep by using an angled bench. Sit at a preacher curl bench and hold a barbell or dumbbell with an underhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
9. Standing Zottman Curl: This exercise targets the long head of the bicep by incorporating a combination of different grip types. Stand with your feet shoulder-width apart and hold dumbbells with an underhand grip. As you curl the weights up towards your shoulders, rotate your wrists so that you end up with a neutral grip at the top of the movement. Lower the weights back down with an overhand grip and repeat.
10. Standing Cable Hammer Curl: This exercise targets the long head of the bicep by using a cable machine with a rope attachment. Stand facing the cable machine with a rope attachment and hold the rope with a neutral grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
In conclusion, the long head of the bicep is just as important as the short head when it comes to building bigger and stronger arms. Incorporating these exercises into your workout routine will help target and strengthen the long head of the bicep, resulting in a well-rounded and proportionate arm. Remember to use proper form and controlled movement, and to increase weight gradually as you get stronger. Always consult a physician before starting any new exercise program. And don’t forget to visit Mittlo.com for more tips and information on fitness and health.