One of the top reasons most people don’t achieve the desired fitness result is simply because they don’t understand the anatomy of the muscles. I’m not saying you need to have extensive knowledge of human anatomy, but understanding where the muscles are located, how many muscles are in the area, and how they work is important.
By understanding the basic anatomy and the function of the muscles, it becomes easier to figure out the best exercise for the muscles and how to target each part effectively.
For example, the biceps consist of two muscles, a long head, and a short head. If you want to build bicep muscles, you should be targeting both muscle groups equally. To effectively train both muscles you have to add variation in training techniques, you have to prioritize both short-head and long-head bicep exercises.
In this guide, I’ll walk you through twenty-three exercises specifically designed to target your long head of the biceps - that’s the part responsible for biceps height.
What is Long Head Bicep?
The long head of the bicep is one of the two parts of the biceps muscle. It originates at the top of the shoulder blade, just above the shoulder socket, and runs down the front of the upper arm. It attaches to a bump on one of the forearm bones called the radius.
The long-head bicep is also known as the outer biceps because they are located on the front of the upper arm. These muscles are the center of attraction when comes to bicep muscles. It is what makes your bicep look bigger and well-rounded.
The Benefits of Focusing on the Long Head of the Biceps
Having a bulkier bicep is not just about looking good on your T-shirt. It helps you develop overall upper body strength and more. Here are the key benefits of doing long-head biceps exercises.
Build Bicep Mass and Definition
As the name suggests, long heads are longer than short heads. A short head gives your bicep a wider look, whereas a long head gives a fuller look. It also contributes to the health and overall shape of the bicep.
Improve Upper Body Strength
When you have a well-defined and strong bicep, you’re able to perform various upper-body exercises with ease, leading to more upper-body strength. It also improves muscle endurance, allowing you to perform more repetitions and sets.
Boost Shoulder Health
The long head bicep is attached to your shoulder and plays a significant role in various shoulder movements. It also helps keep the shoulder joint intact, reduces the risk of injuries during heavy lifting, and improves overall shoulder health.
Grip Strength
The long head has a direct link to your forearm and helps to face the palm upward. Having a strong grip enhances your ability to do heavy exercises and everyday tasks like lifting and gripping more easily.
Enhanced Athletic Performance
Every athlete is required to have a strong upper body to perform better in their sports. By strengthening the long head bicep, athletes can improve performance, power, and control in various movements such as throwing and climbing.
Long-Head Bicep Exercises for Maximum Gains
Raj’s 84-Day Ultimate Transformation: Bicep Burner
Exercise 1 - Backward Facing Wrist Stretch
1.Starting in tabletop position.Place hands directly under shoulders, with fingers pointing forwards.
2.Lift one hand and rotate outwards until finders point towards knee, and put hand down again.Make sure to keep elbow straight through this movement.
Exercise 2 - Punch with Speed
1.Both fists placed in front of your chin.
2.Using core to slightly rotate hips, we will then quickly pull the punch back to hold position.Do the same on the right punch. accelerating punches focusing on core control.
3.Standing with core tight and knees soft.
Exercise 3 - Barbell Biceps Curl
1.Set machine attach mounts at floor position.
2.Attach the barbell to the mounts.
3.Grip Barbell with an underhand grip and slightly wider than hip width.
4.Keeping elbows in front of body, and wrists curled up.
5.Lift barbell up towards shoulders. Squeeze at top position.
6.Then slowly lower back to the start.
Exercise 4 - Side Seated Biceps Curl (Left)
1.Adjust to the low position, sit on the bench on one side with your legs apart, hold the handle with left and support on the leg in same side, the other support to keep stable.
2.Inhale and exhale curl to the peak with biceps powered.
Exercise 5 - Side Seated Biceps Curl (Right)
Exercise 6 - Side Seated Biceps Curl (Left)
Exercise 7 - Side Seated Biceps Curl (Right)
Exercise 8 - Side Seated Biceps Curl (Left)
Exercise 9 - Side Seated Biceps Curl (Right)
Exercise 10 - Dual Handle Alternating Biceps Curl
1.Set machine handles on floor mounts.
2.Grab a handle in each hand and hold with arms straight beside body.
3.Keeping elbows in front of body, and wrists curled up.
4.Lift One Handle up towards shoulder. Squeeze at top position.
5.Then slowly lower back to the start.
6.Alternate and lift other handle.
Exercise 11 - Rope Biceps Curl
1.Set machine attach mount at floor position.
2.Attach the Rope to the mount.
3.Grip rope in both hands. Standing with feet hip width apart.
4.Keeping elbows in front of body.
5.Lift rope up towards shoulders. Squeeze at top position.
6.Then slowly lower back to the start.
Exercise 12- High Cable Single Arm Bicep Curl (Left)
1.Anchor the pulley to the highest level with one handle attached.
2.Stagger your stance with your left hand holding the handle.
3.Extend your arms in front of you and keep your upper arm stationary throughout.
4.Inhale at the start of the movement, exhale as you curl your forearm toward your biceps.
5.Hold a count of two at the top.
6.Keep your core nice and tight and your torso stationary.
Exercise 13 - High Cable Single Arm Bicep Curl (Right)
Exercise 14 - High Cable Single Arm Bicep Curl (Left)
Exercise 15 - High Cable Single Arm Bicep Curl (Right)
Exercise 16 - High Cable Single Arm Bicep Curl (Left)
Exercise 17 - High Cable Single Arm Bicep Curl (Right)
Exercise 18 - Forearm Reverse Curl Left
1.Anchor the pulleys at 9th position with the smart handles attached.
2.Set up bench along machine.
3.Sit on bench, use convenient support under elbow, grab handle palm downwards.
4.Curl your palm up with forearm muscles.
5.Breath by diaphragm, expire each concentric phase with "Haaaa" sound.
6.Keeping core engaged. Pulse at 65% of the max.
Exercise 19 - Forearm Reverse Curl Right
Exercise 20 - Forearm Reverse Curl Left
Exercise 21 - Forearm Reverse Curl Right
Exercise 22 - Biceps Stretch (Left)
1.Standing on the side of the equipment, to have a shoulder extension to the back of one side.
2.Keep the upper arm vertically to the body, and stretch the finger towards the ground.
3.Inhale prepared, return with upper weight forward lean to extend the forearm fully.
Exercise 23 - Biceps Stretch (Right)
How to Incorporate Long-Head Bicep Exercise into Your Fitness Routine
Long-head bicep exercises can be easily incorporated into your daily fitness routine. If you’re a beginner and targeting only one group of muscles in one training session, aim to do long head bicep exercises at least 2 to 3 times a week. People who are already doing two exercises, such as chest triceps, or shoulder bicep, per training season, aim for at least 3 times a week depending on your fitness level.
Talking about sets and reps, 3-4 sets of 8-12 reps per exercise is optimal. You can always adjust the sets and reps are per your need when needed. Make sure to rest anywhere from 45 to 60 seconds between sets for adequate recovery. As you gradually increase the weight you can increase the rest period to 60-90 seconds. If adding weight is not feasible, you can always do those extra sets for hypertrophy.
Last but not least, to maximize the result try different angles and variations of exercises but remember to prioritize proper form to avoid injury. Trying different variations helps keep the muscle engaged and prevents plateaus.
Are you ready to Blast Your Biceps?
The long-head bicep exercises are a game-changer for anyone looking to build stronger and more defined arms. Many exercises can isolate the long head but in this blog post, we have given you the best exercises that you can do easily at your home with Speediance Gym Monster.
A little bit of adjustment in your fitness routine can make a lot of difference. Stop doing the same old traditional exercises, spice up your routine with different variations and techniques. Sometimes being a “Black Sheep” is all you need to make a difference.
