Are your arms getting weak and flabby? Want to appear defined and toned in the gym and draw attention to yourself? Look nowhere else! We’ve got you covered with a series of exercises that concentrate on the long head of the biceps, the muscle that gives your arm its desired peak.
These workouts will not only make your arms look better, but they will also make you stronger and more resilient overall. Our collection of exercises includes a range of alternatives to match your fitness level and tastes, from chin-ups to bicep curls.
Understanding the Long Head of The Biceps
Before we dive into the exercises, it’s essential to understand what the long head of the biceps is and why it’s crucial to target this muscle group. The biceps brachii muscle, or biceps for short, is a two-headed muscle located on the front of your upper arm. The long head of the biceps is the muscle that runs from the shoulder blade to the elbow joint and is responsible for flexing the arm at the elbow, as well as rotating the forearm.
When it comes to building strong and defined arms, targeting the long head of the biceps is essential. This muscle group is responsible for the peak on the front of your arm and can significantly impact the appearance of your biceps. Not only does targeting the long head of the biceps improve the aesthetics of your arms, but it also helps to increase overall arm strength and endurance.
Benefits of Targeting the Long Head of the Biceps
Targeting the long head of the biceps offers several benefits beyond improved aesthetics. By incorporating exercises that focus on this muscle group into your workout routine, you can increase your overall arm strength, improve your grip strength, and reduce your risk of injury.
Additionally, targeting the long head of the biceps can help to improve your posture and shoulder stability. As the long head of the biceps runs from the shoulder blade to the elbow joint, strengthening this muscle group can help to stabilize the shoulder joint, which is essential for proper posture and overall upper body strength.
Top 5 Long Head of the Biceps Exercises
Now that you understand the importance of targeting the long head of the biceps let’s dive into the top exercises that will help you achieve your arm goals.
1. Dumbbell curls for long head of the biceps
Dumbbell curls are a classic exercise that targets the biceps. To specifically target the long head of the biceps, try performing incline dumbbell curls. To perform this exercise, adjust an incline bench to a 45-degree angle. Sit on the bench with your back against the pad and hold a dumbbell in each hand.
Allow your arms to hang straight down, then curl the dumbbells up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for the desired number of reps.
2. Hammer curls for long head of the biceps
Hammer curls are another great exercise to target the long head of the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for the desired number of reps.
3. Zottman curls for long head of the biceps
Zottman curls are a unique exercise that targets both the long and short heads of the biceps, as well as the forearms. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up.
Curl the dumbbells up towards your shoulders, then rotate your palms so that they are facing down and lower the weights back down to the starting position. Repeat for the desired number of reps.
4. Preacher curls for long head of the Biceps
Preacher curls are a great exercise to isolate the long head of the biceps. To perform this exercise, sit on a preacher curl bench with your upper arms resting on the pad and a dumbbell in each hand.
Curl the weights up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for the desired number of reps.
5. Cable Curls for Long Head of the Biceps
Cable curls are another great exercise to target the long head of the biceps. To perform this exercise, attach a straight bar to a cable machine and adjust the weight to your desired resistance. Stand facing the cable machine with your feet shoulder-width apart and grab the bar with an underhand grip.
Curl the bar up towards your shoulders, focusing on squeezing your biceps at the top of the movement. Lower the bar back down to the starting position and repeat for the desired number of reps.
Long head of the Biceps Workout Routine
Now that you know the best exercises to target the long head of the biceps let’s put them together into a workout routine that will help you achieve your arm goals.
Warm-up
Before starting your workout, it’s essential to warm up your muscles properly to reduce the risk of injury. Start with five minutes of light cardio to get your heart rate up, then perform some dynamic stretches to warm up your arms.
Workout
1. Incline dumbbell curls – 3 sets of 12 reps
2. Hammer curls – 3 sets of 12 reps
3. Zottman curls – 3 sets of 12 reps
4. Preacher curls – 3 sets of 12 reps
5. Cable curls – 3 sets of 12 reps
Cool-down
After completing your workout, take a few minutes to stretch your arms to help reduce muscle soreness and improve flexibility.
Tips for Maximizing your Workouts
To get the most out of your long head of the biceps workouts, consider incorporating these tips into your routine:
1. Increase weight gradually: As you become stronger, gradually increase the weight you’re using to continue challenging your muscles.
2. Focus on form: Proper form is essential to ensure you’re targeting the correct muscle group and reducing your risk of injury.
3. Vary your workouts: Incorporate a variety of exercises into your routine to help prevent boredom and continue challenging your muscles.
4. Take rest days: Rest days are essential to allow your muscles time to recover and repair.
5. Fuel your body: Eating a balanced diet that includes plenty of protein can help to support muscle growth and recovery.
Conclusion
Targeting the long head of the biceps is essential for building strong and defined arms. By incorporating exercises that specifically target this muscle group into your routine, you can improve the appearance of your arms, increase your overall strength and endurance, and reduce your risk of injury.
From incline dumbbell curls to cable curls, our list of exercises offers a variety of options to suit your fitness level and preferences. So, get ready to sweat and feel the burn as you work towards achieving the arms of your dreams!
So, get ready to sweat and feel the burn as we guide you through the best long head of biceps exercises that will give you the arms of your dreams!
