7 BEST LONG-HEAD BICEP EXERCISES FOR HUGE ARMS

Want bigger arms? Who doesn’t? Your biceps are often the first thing people notice, especially when you’re in a t-shirt. But fear not; getting those biceps to bulge doesn’t have to be complicated. All it takes is a bit of know-how about how your muscles work.

Today, we’re diving into exercises that specifically target the long head of the biceps. When you finish reading this piece, you’ll have all the information you need to take your arm gains to the next level.

What’s the deal with the long head bicep?

The bicep is a muscle at the front of your upper arm. It connects to your forearm and starts from your shoulder blade, splitting into two parts, hence the ‘bi’ in the biceps.

These parts are called the long head and the short head. The long head is on the outer side of your arm, while the short head is on the inner side.

Bicep structure:

The long head of the bicep makes your bicep look taller, while the short head makes it look wider.

What does the bicep do?

The bicep has two main jobs: bending your elbow and rotating your forearm. Bending your elbow means bringing your forearm towards your shoulder, and rotating your forearm means turning your palm up from facing down.

How do you work the long head bicep?

You can’t fully isolate the long head of the bicep because both heads usually work together. But you can use some tricks to focus more on one head than the other.

Elbow position

Exercises where your arm is in front of your body target the short head more, while exercises where your arm is behind your body target the long head more. This is because of where each muscle attaches to your shoulder joint. The long head gets more activated when your bicep is stretched.

Hand position

Use a close grip to target the long head for barbell or EZ bar exercises. A wide grip hits the short head, and a narrow grip hits the long head.

When doing dumbbell curls, twist your wrist (supinate) at the end to activate the long head more. Or try hammer curls with a neutral grip instead of regular curls to focus more on the long head.

Top 7 Exercises for Your Long-Head Bicep

Now that we’ve covered the basics let’s dive into the top long-head bicep exercises that should be part of your workout routine.

1. Incline Dumbbell Curl

This exercise is fantastic for targeting the long head. Starting from a stretched position and adding a twist at the top effectively targets the long head. Research suggests that the long head remains active throughout the entire range of motion.

How to do it:

• Set the bench to a slight incline (about 60 degrees).
• Sit on the bench with your back against the pad and start with your hands in a neutral position.
• Curl the dumbbell towards your shoulder, keeping your upper arm still and rotating your wrists to reach a supinated position at the top.
• Lower the weight back to the starting position while pronating your wrist.

2. Close Grip Barbell Curls

Barbell curls are a popular choice for bicep training. To target the long head, use a narrow grip.

How to do it:

• Stand with your feet shoulder-width apart.
• Hold the barbell with a close grip, just inside shoulder width.
• Curl the bar towards your shoulder, keeping your elbow and upper arm steady.
• Squeeze your biceps at the top of the rep, then lower the barbell back to the starting position.

3. Dumbbell Hammer Curls

Hammer curls effectively target the long head of the bicep and also work the Brachialis muscle.

How to do it:

• Hold a pair of dumbbells by your sides with a neutral grip (palms facing your body).
• Curl the weights towards your shoulders while maintaining the neutral hand position.
• Slowly return to the starting position.

These exercises will help you build impressive biceps while targeting the long head for maximum growth.

4. Close Grip Preacher Curl

For this workout, you’ll need a preacher bench at your gym. Luckily, most gyms have them now because this exercise is so popular. The preacher curl is excellent for building your arms because it prevents cheating and encourages good form. We’ll use a closer grip than usual to focus more on the long head.

How to do it:

• Adjust the seat height so your upper arms rest comfortably on the pad when you sit.
• Sit on the bench and place your upper arm and elbow on the pad.
• With your arms straight, curl the weight up toward your face.
• Lower the weight back down to the starting position once you reach the top.

5. Close Grip Cable Curl

Cable exercises are fantastic for muscle growth. Unlike free weights, cables keep constant tension on your muscles throughout the movement, which is great for hypertrophy.

How to do it:

• Set the cable to the bottom and attach the straight bar.
• Grab the bar with a grip slightly closer than shoulder-width.
• Sand with your feet shoulder-width apart.
• Curl the weight towards your shoulders, keeping your elbow and upper arm steady.
• Squeeze at the movement’s top, then return to the starting position.

6. Behind the Back Cable Curl (Bayesian Curl)

This exercise combines the benefits of starting behind the back for added range and using cables for constant tension, making it a win-win.

How to do it:

• Set the cable to the bottom and attach the single-arm attachment.
• Grab the handle with an underhand grip and face away from the machine.
• Walk away from the machine until your arm is behind your body, and you feel a good stretch in your bicep.
• Stand with your feet shoulder-width apart.
• Curl the weight towards your shoulder, keeping your elbow and upper arm steady.
• Squeeze at the top, then lower the weight back to the starting position.

7. Close Grip Chin Ups

Chin-ups are an excellent compound exercise for building mass. They work multiple muscle groups simultaneously, including the biceps, triceps, shoulders, and back. While they don’t isolate the biceps, a neutral grip can help target them more.

How to do it:

• Grab the bar with a close, neutral grip.
• Hang from the bar with your arms straight.
• Pull yourself up until your chest is close to the bar.
• Squeeze your biceps at the top, then lower yourself back down.

Long Head Bicep Workout Samples

Dedicating an entire workout solely to targeting the long head of the bicep doesn’t make sense. We need more time to work each muscle individually, which would likely lead to excessive volume since many exercises engage multiple muscles.

However, if your long-head biceps need extra attention, you can adjust your bicep workout to focus more on that area than the short head.

As mentioned earlier, you can’t isolate the long head completely, so these exercises will still work the short head but with more emphasis on the long head.

Workout 1:

• Incline dumbbell curl: 3 sets of 8-12 reps
• Close grip barbell curl: 3 sets of 8-12 reps
• Dumbbell hammer curl: 3 sets of 10-12 reps
• Close grip cable curl: 3 sets of 10-15 reps

Workout 2:

• Chin-ups: 3 sets of 6-10 reps
• Close grip preacher curl: 3 sets of 8-12 reps
• Behind the back cable curl: 3 sets of 8-12 reps
• Close grip cable curl: 3 sets of 10-15 reps

Common Mistakes in Long Head Bicep Training

We often see people struggling to build their biceps because of inevitable mistakes:

Cheating Reps

While cheat reps can sometimes be adequate, they should be used wisely by experienced lifters. If done incorrectly, they can shift the workload away from the biceps, hindering growth. It’s essential to maintain proper form and avoid swinging motions.

Using Too Heavy Weights

Lifting weights beyond your capacity often leads to improper form and swinging motions, which are ineffective and risky. Focus on lifting with proper form to ensure safety and effectiveness in your workouts.

Overemphasis on the Pump

Many believe achieving a good pump or feeling sore after a workout indicates muscle growth. However, focusing solely on these aspects may not lead to optimal results. Instead, prioritize muscle tension and progressive overload for better long-term growth.

Long Head Bicep FAQs

What’s the Best Way to Target the Long Head Bicep?

While it’s impossible to isolate the long head of the bicep completely, we can use specific training methods to focus more on it. These include:

• Curling with elbows behind the back
• Curling with dumbbells at the sides of the body
•  Performing neutral grip dumbbell curls
• -Using a close grip for barbell and EZ bar curls

How Many Reps are Ideal for Bicep Growth?

Research indicates that muscle growth can occur across a range of rep ranges. However, the 6-12 rep range is famous for hypertrophy. This range minimizes injury risk associated with heavy weights and is more time-efficient than very high rep ranges. We recommend working within this moderate rep range for optimal results.

How Many Sets Should I Do for Bicep Growth?

For maximum bicep growth, aim for 10-20 weekly sets. Beginners should start at the lower end, while experienced lifters may need to work at the higher end.

How Often Should I Train My Biceps?

Training frequency depends on factors such as intensity, volume, and age. Focus on completing your weekly sets rather than specific workout frequency. We suggest training the biceps once or twice a week.

Final Thoughts

If your long head biceps need attention, prioritize them in your workouts. While complete isolation isn’t possible, innovative training techniques can emphasize the long head for growth. Stick to recommended exercises, progress gradually, eat enough for growth, and you’ll see results. Share your thoughts in the comments!