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The 8 Best Long Head Bicep Exercises and Information For Maximum Results

Long head bicep exercises – Learn more with Healthier Me Today! While a deep understanding of human muscle anatomy and function isn’t essential for a successful workout at the gym.

It becomes crucial if you aim to optimize muscle development. Familiarity with muscle mechanics helps you identify the most efficient exercises and appropriate training parameters. 

In this article, we will focus on the most effective activities for targeting the long head of the bicep.

A frequently underdeveloped area among individuals needing more comprehensive knowledge of the biceps brachii. Let’s work on achieving impressive bicep peaks!

Anatomy Of The Bicep Brachii

long head bicep exercises - Healthier Me TodayThe biceps brachii is a singular muscle located on the front side of the upper arm, consisting of two distinct parts known as the short head and the long head. 

These divisions are called “heads” because they originate from different attachment points. The biceps are named as such due to having two attachment points, as indicated by the “bi” in the bicep. 

When an individual possesses a well-developed bicep with low body fat, both the long and short heads of the bicep become visible. 

However, it’s important to note that these heads share the same central muscle belly, which converges along the upper arm and inserts into the same region.

More Specifics

To delve into the anatomical specifics, both the long and short head originate from the scapula but attach at different locations. 

The long head connects to the supraglenoid tubercle near the shoulder joint, within the hollow of the scapula. 

Conversely, the short head attaches to the coracoid process, a bony protrusion on the scapula. 

In visual terms, the short head is positioned on the inner side of the upper arm’s front. In contrast, the long head lies on the top and outer side of the anterior upper arm.

These two components of the muscle work together to accomplish tasks like flexing the elbow (raising the forearm toward the upper arm) and supinating the forearm (rotating the forearm outward). 

Since both muscle heads cross the shoulder joint, they contribute to shoulder flexion and abduction/adduction movements. 

Better Understanding Equals Better Results

long head bicep exercises - Healthier Me TodayUnderstanding these fundamental functions is crucial for effectively targeting the biceps during workouts.

In terms of aesthetics, the long head contributes to the bicep’s peak, while the short head adds to its width. 

This is why exercises emphasizing the long head are called bicep peak exercises. To illustrate why the long head of the bicep is often associated with creating a bicep peak, envision the bicep as a hilltop. 

The short head is at the base of this “hill,” providing support and width. When the arm is flexed, the long head bicep exercises come into play, sculpting the high, contoured “peak.”

The Long Head Of The Biceps

The long head of the bicep plays a crucial role in strength and aesthetics, residing on the outer portion of the upper arm. 

A well-developed, long head bicep exercises can truly set you apart. When aiming to enhance bicep strength, prioritizing the training of the long head is essential.

If you were to inquire with most newcomers at the gym to point out their biceps, they would readily indicate it. However, they might need help distinguishing between the bicep’s long and short head.

The long head is visually and tactilely evident on the upper and outer sections of the bicep. 

It is responsible for lending your biceps their length and contributes significantly to the impressive peak that forms when you flex your arm.

An eye-catching bicep peak is appealing for bodybuilders and men, which explains why the long head bicep exercises garners considerable attention among professionals and fitness enthusiasts alike.

Why It Is Crucial To Differentiate The Two Bicep Muscle Heads

long head bicep exercises - Healthier Me TodayWhile the two bicep heads typically collaborate in most workout routines, it’s crucial to grasp the distinction between them during exercise to maximize both development. 

The Long head bicep exercises is the more prominent and conspicuous of the two bicep heads, necessitating extra attention in bicep training. Furthermore, it tends to need to be more developed in casual lifters.

Nevertheless, the short head also warrants specialized focus. In essence, the goal is to understand how to target both the long and short heads effectively. 

Emphasizing and Mastering

By mastering the ability to emphasize each head individually, you can shape your biceps to possess a prominent, high peak and substantial thickness.

If your bicep lacks the desired “peak,” it becomes imperative to improve your targeting of the long head.

It’s not solely about increasing repetitions or lifting heavier weights; it revolves around various training factors such as grip placement, grip width, arm positioning, and the selection of appropriate exercises. 

However, it’s worth noting that repetitions, loads, and volume also play pivotal roles in this process.

In the sections below, we will delve into these aspects, offering insight into the proper techniques for isolating and promoting targeted growth of your long head bicep.

Can You Isolate The Long Head Of The Bicep?

long head bicep exercises - Healthier Me TodayComplete isolation of the long head of the bicep may not be achievable, but specific exercises can be employed to place greater emphasis on it.

Regardless of the bicep exercise performed, both heads are activated to some extent. However, specific exercises are better at targeting one head over the other.

Hence, it’s essential to closely observe the movements outlined in this guide dedicated to the long head bicep exercises of the bicep.

Before delving into the exercises, let’s explore the training variables that underpin the classification of these forthcoming exercises as long head bicep exercises. 

By understanding these variables, you’ll know why they are referred to as such.

Training Variables to Focus on The Long Head Bicep

To emphasize the long head of the bicep in your training regimen, four primary techniques can be employed:

  1. Bringing your hands closer together (utilizing a close grip).
  2. Using a neutral grip, also known as the hammer grip.
  3. Performing curls with your elbows positioned at your sides.
  4. Executing curls with your elbows pushed behind you.

While both bicep muscle heads are engaged in elbow flexion and forearm rotation, the long head contributes to shoulder abduction (moving the arm away from the body) and internal rotation (inward turning of the arm). 

Therefore, by incorporating curls with these shoulder-related motions, you can intensify the activation of the long head.

8 Most Effective Long Head Bicep Exercises For Huge Peaks

long head bicep exercises - Healthier Me TodayOur team has compiled a list of the top 8 highly efficient exercises for targeting the outer bicep and building impressive peaks, focusing on the long head of the bicep.

You don’t need to incorporate all of these exercises into your workout program. However, including 2-3 of them in your arm routine and periodically varying your selection should yield significant and noticeable results.

  1. Incline dumbbell curls
  2. Dumbbell hammer curls
  3. Close-grip barbell curls
  4. Close grip preacher curls
  5. Drag curls
  6. Bayesian curls
  7. Neutral grip pull-ups
  8. Chin-ups

Long Head Bicep Exercises and Information For Maximum Results…

The selection of exercises has been meticulously curated through research and years of practical experience

When executed with precision, these exercises can aid in developing a remarkable outer and long head bicep peak, enhance bicep strength, and reduce the risk of shoulder and elbow injuries. 

Having gained a comprehensive understanding of the bicep’s long head, it’s time to explore the optimal Short Head Bicep Exercises.

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HMT News Team

HMT News Team 

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