Long Head Bicep Exercises: When it comes to building impressive, well-rounded biceps, focusing on the long head bicep exercises is essential. The long head of the bicep creates the peak of your bicep when flexed and gives your arms a fuller, more powerful look. To target this area effectively, barbell and dumbbell exercises should be a key part of your routine. In this article, we’ll cover the best long head bicep exercises, how to perform them, their benefits, and how long it typically takes to see noticeable growth in your biceps.
The Bicep is Composed of Two Heads: the short head and the long head. The long head originates from the scapula and runs along the outer portion of the upper arm. Focusing on long head bicep exercises will help create that desirable “peak” appearance when flexing your arm, giving your biceps more definition and size. To effectively target this part of the muscle, it’s essential to perform exercises that involve stretching and contracting the biceps through their full range of motion.
Best Long Head Bicep Exercises with Barbell
Barbell exercises are excellent for building mass and strength in the long head of the biceps. Here are some of the best long head bicep exercises you can incorporate using a barbell:
1. Barbell Curl
The barbell curl is one of the most basic yet effective exercises to target the long head of the bicep. Using a barbell allows you to overload the muscle with heavier weights, stimulating growth.
How to Perform:
- Stand with your feet shoulder-width apart, gripping the barbell with an underhand grip (palms facing up), hands shoulder-width apart.
- Keep your elbows close to your torso.
- Curl the barbell upward by contracting your biceps, bringing the bar to chest level.
- Squeeze at the top of the movement and slowly lower the bar back down to the starting position.
Benefits:
- Increases overall bicep size and strength.
- Allows for heavier weight compared to dumbbells, creating a greater stimulus for growth.
2. Close-Grip Barbell Curl
The close-grip variation of the barbell curl shifts more emphasis onto the long head of the biceps, helping to build that peak.
How to Perform:
- Grip the barbell with your hands closer together (about 6-8 inches apart).
- Stand upright with your arms fully extended.
- Curl the barbell toward your chest, focusing on keeping tension in the biceps.
- Slowly lower the bar back to the starting position.
Benefits:
- Specifically targets the long head of the bicep.
- Increases strength in the outer part of the biceps, enhancing peak development.
Best Long Head Bicep Exercises with Dumbbells
Dumbbells provide more range of motion and allow for isolateral (one arm at a time) work, which is excellent for fixing muscle imbalances and targeting the long head. Here are some of the top long head bicep exercises using dumbbells:
1. Incline Dumbbell Curl
The incline dumbbell curl is one of the most effective exercises for targeting the long head of the biceps because it stretches the muscle at the bottom of the movement.
How to Perform:
- Set an incline bench to around 45 degrees and sit back with a dumbbell in each hand, arms fully extended.
- Keep your upper arms stationary and curl the dumbbells toward your shoulders by contracting your biceps.
- Squeeze at the top and slowly lower the weights back to the starting position, ensuring a full stretch.
Benefits:
- Stretches the long head of the bicep, maximizing tension.
- Encourages greater muscle activation for improved growth.
2. Hammer Curl
Hammer curls are another excellent exercise for working the long head of the biceps, as well as the brachialis, which sits underneath the bicep.
How to Perform:
- Stand with a dumbbell in each hand, arms fully extended and palms facing your torso (neutral grip).
- Curl the dumbbells upward while keeping your palms facing inward the entire time.
- Focus on keeping your elbows stationary and using only your biceps to lift the weights.
- Lower the dumbbells slowly to the starting position.
Benefits:
- Targets the long head as well as the brachialis, creating fuller, thicker arms.
- Increases forearm strength, contributing to better overall arm development.
How Long Does It Take to See Results?
When it comes to growing your biceps, patience and consistency are key. Typically, you can expect to see noticeable changes in your bicep size within 6-12 weeks, depending on factors like training intensity, nutrition, and recovery. Here’s how to optimize your long head bicep exercises for faster growth:
1. Progressive Overload
Consistently increase the weight you lift over time. Adding more resistance challenges the muscles, forcing them to grow.
2. Proper Nutrition
To build muscle, you need to be in a caloric surplus and consume adequate protein. Aim for 1.2-2.2 grams of protein per kilogram of body weight daily.
3. Rest and Recovery
Allow at least 48 hours of recovery between bicep workouts to avoid overtraining and promote muscle repair. Get enough sleep and stay hydrated to support muscle growth.
Benefits of Targeting the Long Head Bicep
1. Improved Aesthetic Appeal
Focusing on long head bicep exercises helps build a more defined and noticeable bicep peak, enhancing the overall appearance of your arms.
2. Balanced Muscle Development
By isolating the long head, you ensure that both heads of the bicep (long and short) develop evenly, preventing imbalances.
3. Increased Strength
Training the long head of the bicep improves overall arm strength, benefiting other compound movements like pull-ups, rows, and deadlifts.
4. Better Flexibility and Range of Motion
Certain long head bicep exercises, like incline curls, help increase flexibility and mobility in the arms, reducing the risk of injury.
Conclusion
Incorporating long head bicep exercises into your workout routine is crucial for building well-rounded, peaked biceps. Whether you’re using a barbell for heavy compound movements or dumbbells for more targeted isolation exercises, both tools provide excellent options for muscle growth. Remember to focus on proper form, progressively increase weight, and stay consistent with your training. With the right approach, you can expect to see significant improvements in your bicep size and strength within a few months.
By targeting the long head of the bicep through barbell and dumbbell exercises, you’ll be well on your way to achieving those eye-catching, strong arms that showcase your hard work in the gym.