7 Best Long Head Bicep Exercises for Massive Arms

Long-head bicep exercises are very beneficial if you want to grow your bicep muscle or get a bigger arm. Biceps cover much less area of your arm compared to triceps muscle, but to get a bulkier arm you have to train them perfectly.

To do long head bicep exercises you have to have some knowledge about, how they work, how many repetitions have to do, and some precautions. Biceps are formed by two heads, a long head, and a short head, while the long head is responsible for the pick of your arm and the short read is responsible for the width of your arm.

You must remember that it’s not possible to isolate the long head of your biceps from the short head. Every exercise is hit both muscles long and short, but in this article, we will discuss some exercises which are more effective for your long head. Let’s start.

Anatomy Behind Long-Head Bicep Exercises

When we are talking about the anterior portion of our arm, there is no single muscle, three major muscles are present. When you hit your long-head biceps, another muscle also gets this load and contributes to your arm shape.

These three major muscles are

• Biceps brachi i
• Brachialis
• Coracobrachialis

These three muscles are supplied by the musculocutaneous nerve. The best mnemonics to memorize them “BBC” biceps, brachialis, and coracobrachialis. The brachial artery supplied blood to these three muscles to reach nutrition.

Biceps brachii

As the name of this muscle ‘biceps” bi means two, this is a two-headed muscle, a long head bicep, and a short head. The majority of these two muscle head is located on the anterior portion of the humerus and it has no attachment to the humerus itself.

It attaches to your forearm and acts as an elbow Flexer, which simply helps to bend your elbow joint.

Attachment

The long head of the biceps is originated from the supraglenoid tubercle of the scapula or shoulder blade bone and is inserted into the radial tuberosity of the forearm.

The short head is originated from the coracoid process of the scapula and is inserted into the same point, as where the long head is inserted.

Actually, two heads originate from two different points, and before insertion, they are accumulated into a single unit called bicipital aponeurosis and finally inserted into the radial tuberosity of the radial bone in the forearm.

Function

Flexion of the arm at the elbow joint or help to bend your elbow, shoulder flexion, supination of the forearm.

Innervation

The Biceps brachii muscle is supplied by the musculocutaneous nerve.

Coracobrachialis

The coracobrachialis muscle is situated under the biceps brachii in the arm.

Attachment

The coracobrachialis muscle originated from the coracoid process of the scapula bones. And inserted into the medial side of the shaft of your humerus at a point called the deltoid tubercle.

Function

Bend your elbow joint or flexion of the arm and slide adduction.

Innervation

Coracobrachialis is supplied by the musculocutaneous nerve.

Brachialis…..

The brachialis muscle is present deep in the biceps muscle. It is present more distally than the long and short head of the biceps. The cubital fossa is mainly formed by the brachialis muscle.

Attachment

The brachialis is originated from the lateral and medial surface of the shaft of the humerus bone and is inserted into a point at the forearm called ulnar tuberosity.

Function

Flexion of the elbow joint, in easy word help to bend your elbow.

Innervation

The brachialis is mainly supplied by the musculocutaneous nerve mainly and partially by the radial nerve.

How Long Head Bicep Works

Which muscle of the biceps, you are targeting, totally depends upon your shoulder, arm, and elbow position. The angle of your arm is proportionally relative to your body changes the load distribution, and the muscle activity when you perform an exercise.

Position of your Hand

During perform, exercise two major hand positions are using supination and pronation. If I simply say these are the rotation of your wrist or your hand.

When your palm is facing upward, it’s called supination. And when your palm faces downward it’s called pronation.

In maximum cases when you perform arm with supination it’s more targeted at the short head of the bicep. And when you more pronated your hand, the more you targeted your long head.

Summary: Kepp pronated when you are targeting the long-head bicep.

Position of your forearm

Forearm position is an important factor to isolate a particular head. When your forearm is away from your body, you targeted your short head more. When your forearm is more close to your body, you are targeting your long head more.

During a biceps workout, your forearm angle is also dependent upon the width of your grip. A wide grip is more targeted to the inner bicep, including the short head and biceps and a close grip is more targeted to your long head bicep.

Summary: Keep the forearm close to your body and the grip will be close.

Position of your elbow

The short head of the bicep is more activated when your elbow is situated in front of your body. To train a long head bicep, you have to keep your elbow behind your body.

Each muscle is more activated in the stretched position, the reason is the attachment point of the long head bicep. It originated from the upper point closer to the shoulder and is inserted into the forearm, this is run a long way, so it’s getting more load on stretched position.

Summary: Keep your elbow behind your body to get maximum hypertrophy.

9 Best Long Head Bicep Exercises

The long head of the triceps is more activated in the supinated position. You have to know the right form during this exercise. As biceps’ long head is originated from the scapula and is inserted into your forearm.

Many people target their long head muscles to lengthen the biceps muscle, but the origin and insertion point are fixed. But with some exercise, you can train your long head and as well you can lengthen your muscle.

Long head bicep exercise using the dumbbell

You can pump your long head bicep perfectly by using dumbbells. We are discussing many beneficial exercises, you can perform them by using a pair of dumbbells. Do this exercise slowly, and feel the muscle contraction for the best result.

1. Dumbbell Hammer Curl

The dumbbell hammer curl is an effective long-head biceps exercise that everyone knows and loves to do. Remember on the thing that, a neutral grip curl is more effective to train your long head of biceps muscle.

Now we are discussing how you perform, perfect form, and what you have to avoid. We are discussing the form in a seated position, in a seated position long head is much more load on your long head.

You can perform dumbbell hammer curls in a standing position also. But a sitting position is the best possible position, as it reduces the chance of cheating.

Equipment used

A flat bench with a backrest and a pair of dumbbells.

How to Do Dumbbell Hammer Curl

• Sit on a flat bench with your spine straight and upright, back pressed against the backrest.
• Keep your arms extended, down to your side, and hold the dumbbells tightly.
• Keep your elbows close enough to your sides, with a neutral grip.
• Slowly curl your forearm, pull up the weight, and keep your elbow joint fixed in place.
• When you complete a full range of motion or at the end range, hold for 2 seconds and feel the contraction.
• Do this exercise slowly and repeat for your desired number of repetitions.

Keep in Mind During Dumbbell Hammer Curl

• During exercise keep your core and back engage.
• When your hold weight, at first tightly contract your shoulder girdle.
• Attach your back with the backrest throughout this exercise.
• Don’t repeat too quickly, perform this exercise slowly and with concentration.

Variation of hammer curls to hit the long-head bicep

• Cable rope hammer curls
• Inward Hammer Grip Curls

A dumbbell hammer curl is a great exercise to hit your long head bicep. Do three to four sets of 12-15 repetitions. Do this exercise slowly to put a maximum load on your long head bicep muscle and get enough hypertrophy.

2. Incline Dumbbell Curl

Incline dumbbell curl is Targeted very well on your long head bicep. In this exercise, you have to use an incline bench and keep your elbow down at your side. Elbows will be kept behind you because your long head bicep is more effectively trained in a stretch position.

In this variation of the exercise, you have to stretch your long head and be perfectly contracted, and muscle work in a larger range of motion.

Equipment used

An incline bench and a pair of medium-weight dumbbells.

How to Do Incline Dumbbell Curl Perfectly

• Adjust your incline bench, the angle should be approx 45-60 degrees.
• Sit on the bench and lean back, Hang your arms straight down and hold the dumbbells in both hands with a neutral grip.
• Keep your elbow joint fixed at a point, and flex your elbows.
• In the beginning, you start from the neutral grip, when you are bringing the dumbbells fully supinate your forearm, slowly bringing the dumbbells up with exhale.
• Slowly down the dumbbells and feel the stretch in your long head bicep
• Repeat it slowly and with contraction, to do the desired number of hypertrophy.

Keep in Mind During Incline Dumbbell Curl

• Keep your back and core engaged throughout this workout.
• Your elbows should be behind your body.
• Start with lightweight dumbbells.
• Perform it slowly and at the end range hold for two seconds, and feel the contraction.
• Exhale when you are bringing dumbbells up and breathe out while releasing, and go back to starting position.

Variation of an incline dumbbell curl to train biceps long head

• Incline curl with a cable machine.
• Hammer incline curls
• Supinated incline curl

Incline dumbbell curl can be your best exercise to perfectly hit your biceps long head if you do it slowly and with concentration. Do three to four sets of 13-15 repetitions to get desired hypertrophy into your long head.

3. Dumbbell Drag Curl

The dumbbell drag curl is one of the best variations of a dumbbell curl, acting on a stretched position to train your biceps muscle intensely. In this exercise, you don’t bring the weight in front of your body completely, bring the weight by biceps pull and with momentum pull your elbows Back.

For your biceps workout finisher, long-head biceps are the most beneficial exercises. We are demonstrating this exercise in a standing position, you can perform it in a sitting position also but standing is the best position.

Equipment used

A pair of medium-weight dumbbells.

How to do dumbbell drag curl perfectly.

• Start with lightweight dumbbells (desired weight) from the weight rack.
• Stand with a shoulder-width stance and keep the core, and back engaged throughout this exercise.
• Hold dumbbells with a supinated grip(palm facing upward), and contracted your shoulder girdle to stable.
• Take a deep breath and curl the dumbbells directly up the front of your body.
• The main variation is that elbows will actually drift behind your body and try to keep your weight close to your body.
• At the end range, hold for 2 seconds, feel the contraction, and slowly return to starting position.
• Repeat it slowly for your targeted repetition.

Keep in mind during dumbbell drag curl

• Keep your core and back engaged throughout this exercise.
• At the bottom of your movement slightly bend your elbow to put tension on your biceps muscle.
• Perform this exercise slowly (eccentric) to put maximum tension on your long head bicep and get desired hypertrophy.

Variation of dumbbell drag curl

• Drag curl hold
• One arm kettlebell drag curl
• Cable drag curl

Dumbbell drag curl can be your best exercise if you want to put maximum tension on your long-head bicep because in this exercise long head of the biceps gets stretched. Do three to four sets of 13-14 repetitions to get desired hypertrophy into your long head bicep.

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• How to perform rear delt rope pull perfectly

Long head bicep exercise using a bar

Training your long head bicep intensely with barbells is another best option for you. In barbell exercises, you put symmetric weight on both site biceps muscles, that’s why you can train both site muscles perfectly.

In this part, we will discuss, how to perform these exercises, the right performance, and things to avoid throughout this exercise. Read these things with concentration and train your biceps muscle with maximum hypertrophy.

4. Close Grip Preacher Curl

Close grip preacher curls is a another best option to train your biceps long head using a preacher bench and an EZ bar. In this exercise, you put the maximum amount of stretching, contraction, and very good muscle activation.

Actually, in this exercise, your shoulder and elbow are fixed and you flex your elbow with concentration. In this position muscle train so effectively and you can’t really cheat.

To hit your biceps long head eccentrically, during this exercise simply uses a narrow grip.

Equipment used

A preacher bench and an EZ bar.

How to do close grip preacher curl

• Take a preacher bench and an EZ bar with medium weight.
• Sit on the preacher’s bench, and lay your upper arm on the pad.
• Your elbow is also fixed on the pad but your forearm will be off the pad.
• Use a close grip on the EZ bar, keep your arm extended, and feel stretched on the biceps.
• Pull the weight up until your arms are basically perpendicular to the floor.
• In the end, range squeezes your biceps muscle and feels the contraction.
• Slowly return the bar all way down until your arms are fully extended.
• Perform this exercise slowly, feel the contraction, and repeat for the desired repetition.

Keep in mind during a close grip preacher curl

• Keep your shoulder, and upper arm engaged throughout this exercise.
• Use a close grip, when performing this exercise.
• Stable your elbow joint at a point.
• Perform this exercise slowly and with concentration.
• Start with a medium-weight bar, then progressively increase your weight.

Other variations of the close-grip preacher curl

• Single-arm barbell preacher curls.
• Hammer curl dumbbell preacher curls.

Close grip preacher is the most beneficial exercise to train your long head bicep. To train your long head perfectly you have to do slowly three to four sets of 13-14 repetitions.

5. Close Grip Barbell Curl

The barbell curl is a great exercise to train your biceps muscle all around when you are using a close grip you can target more long-head biceps. When you are using a close grip your shoulder slightly internally rotates, in this position the long head of the biceps is get more hit.

Close grip barbell curl also helps to put maximum weight on your biceps muscle. In the biceps muscle, two types of muscle fiber are present fast twitch (60%) and slow twitch (40%). It means the biceps respond best to heavier loads and relatively low reps. Finally, it means to train your biceps long head perfectly, you can’t just do high reps, you need heavy sets too.

Equipment used

A straight barbell and medium-weight plate.

How to do close grip barbell curl

• Take a straight barbell and use a lightweight plate.
• Hold the barbell with a close grip, the hip will be slightly wide.
• While standing keep your back straight and upright and your feet should be shoulder-width apart.
• Keep your elbow fixed at a point and curl the bar. At the end of the range, you can lift your elbows slightly up for better contraction.
• Do this slowly, at end range squeeze, and hold for 2 seconds.
• Feel the contraction and slowly bring the barbell down to the starting position.

Keep in mind during a close grip barbell curl

• Keep your core and back engaged throughout this exercise.
• Keep your body straight and upright, don’t bend forward or backward.
• Your elbow should be fixed on a point.
• Start with a medium-weight plate and progressively increase.
• Do this exercise slowly and with concentration.

Other variation of the close grip barbell curl

• EZ bar close grip curls
• Close grip cable curls using a straight bar
• Supinated close-grip dumbbell curls

Close grip barbell curls are important exercises for training your long head bicep intensely. Repeat this exercise slowly for your desired hypertrophy. Do three to four sets of 13 – 14 repetitions to put maximum tension on your long head of biceps.

Long head bicep exercise using a cable

You can train your biceps long head by using cable also. The effects and activation of using a cable are the same as dumbbells and barbells. You have used all these variation exercises to put weight on your long head bicep all the way.

Do all of these exercises slowly and with concentration, and repeat them to get desired hypertrophy. We are discussing here how to perform, the best position to perform, and things to avoid during exercise. Let,s start.

6. Close Grip Cable Curl

Close grip cable curl is a significant exercise to target your long head of biceps. In this exercise, your hand will be supinated, so long head bicep activation is much more than another exercise.

Perform this exercise slowly to get desired hypertrophy. Now we are discussing how to perform it, the things you have to keep in mind during this exercise, and some other variations of this exercise.

Equipment used

A cable pulley machine and a straight bar.

How to do close grip cable curl

• Attach the cable to the lowest point of the cable pulley machine.
• Attach a straight bar with this cable for a close grip.
• Selecting the weight you want to use on the stack(start with lightweight and progressive overload)
• Keep leg and shoulder width apart, and stand facing the cable machine.
• Hold the bar with a supinated grip (palm facing upward), the distance between the two hands is around 6 to 8 inches.
• Keep your elbow fixed at a point by your side and slowly curl the bar till the end range.
• At the end of the range squeeze, hold for 2 seconds, feel the contraction, and slowly bring back to the starting position.
• Repeat this exercise this way to get, the desired number of repetitions.

Keep in mind during close grip cable curl

• Keep your core and back engaged during this exercise.
• Stand straight and upright, don’t lean forward or backward.
• Use a close grip to put more weight on your long head bicep.
• Keep your elbow tucked in by your side, throughout this exercise.
• Perform this exercise slowly, during the pull, pull it slowly, and during the release, bring it down slowly.

Close grip cable curl is an exercise where you can perfectly target your long head of biceps. This is a semi-isolated exercise for the long-head biceps. To get maximum hit on your bicep muscle does three to four sets of 12 to 15 repetition.

7. Behind The Back Cable Curl

Behind the back, cable curl is a similar type of exercise to the incline dumbbell curl. In this exercise, your long head gets stretched at starting position and you can put maximum weight on your long head bicep.

In this position, you are using a cable machine instead of using a pair of dumbbells. In the stretched position, your shoulder becomes extended so the activation level is much more than normal cable curl.

Equipment used

A cable pulls the machine and stirrup handle.

How to do behind-the-back cable curl…

• Attach the cable pulley to the lowest point of your Pulley machine
• Set a stirrup handle with the cable.
• Hold the stirrup handle with an underhand grip and take 2 to 3 steps, so your arm is extended behind you and gets stretched.
• Keep your elbow fixed at a point and slowly curl the weight.
• At the end range squeeze, hold for 2 seconds, feel the contraction, and slowly bring back to your starting position.
• Bring back your arm to full extension behind you and repeat for the desired number of repetitions.

Keep in mind during behind-the-back cable curl

• The arm will be extended and behind your body.
• Keep your elbows fixed at a point.
• Start with lightweight and progressively increase.
• Perform this exercise slowly and with concentration.

Other variation of this exercise

• Incline dumbbell curl
• Dumbbell drag curl
• Neutral grip pull up

Behind the back bicep curl is a beneficial exercise for your long head bicep. Do three to four sets of 13 to 14 repetitions to get desired hypertrophy.

Programing biceps exercise into your routine:

The biceps is covered a minimal area of your arms, but the main aesthetic looks of the arm come through the peak of the biceps. Biceps have two major heads, a long head, and a short head, the long head is responsible for the peak of your arm.

The short head of the biceps is responsible for the width of your arm, to look your arm stronger and bigger you have to train your both head similarly. Here we will discuss some exercises, which will definitely help to grow your biceps if you include them in your workout routine.

Do these exercises to grow your biceps intensely

Exercises	Sets and Reps	Rest Time
Single arm incline bench preacher curl	3-4 sets of 10-12 reps	15-20 seconds
Standing resistance band curls	3-4 sets of 25-30 reps	15-20 seconds
Incline dumbbell curls	4 sets of 10 reps	15-20 seconds
Standing hammer curls	4 sets of 10-12 reps	60 seconds

Bottom Line

Ok, we have done our best to take you through the best possible exercise to hit your long head bicep intensely. Based on research and experience we chose all of the exercises. If you perform these exercises perfectly you can build an impressive biceps peak and strength.

Again remember you, do these exercises slowly, squeeze, hold for 2 seconds and bring back to the starting position. When you perform these slowly you can put, the maximum amount of tension into your, muscle fibers, which results in maximum hypertrophy, helping to grow your muscle fast.

That’s it! Next time when someone wonders, “How to your long head biceps?” Take charge and start explaining. Have question? Don’t hesitate to let me know in the comment section below. I will try my best to answer all of them.

Read More:

• Perform Reverse Cable Crossover Perfectly
• How to perform rear delt rope pull perfectly

Frequently asked questions

References

• https://pubmed.ncbi.nlm.nih.gov/30059449/
• https://www.setforset.com/blogs/news/long-head-bicep-exercises
• https://www.healthline.com/human-body-maps/biceps-brachii
• https://teachmeanatomy.info/upper-limb/muscles/upper-arm/