Monday, April 15, 2024

The 8 Finest Lengthy Head Bicep Workouts for Bulging Peaks


Lengthy head biceps workouts prepare the parts of your “bis” that give your higher arms their “peak.”

On this article, you’ll uncover precisely what the biceps lengthy head is, why coaching it can be crucial, how you can goal your lengthy head with weight coaching, the most effective lengthy head biceps workouts to incorporate in your exercises, an instance exercise for the lengthy head of your biceps, and extra. 

What Is the Lengthy Head of the Biceps?

The biceps brachii, or “biceps,” is the muscle group situated on the entrance of the higher arm between the shoulder and elbow.

It has two heads:

  • The lengthy head: The biceps lengthy head is situated in the direction of the surface of the higher arm and offers the looks of a “peak” when flexed. It flexes the elbow (bends the elbow to carry the hand to the shoulder), supinates the forearm (twists the forearm to face the palm upward), and assists shoulder flexion (elevating the arm from the aspect overhead).
  • The quick head: The quick head of the biceps is on the within of the higher arm and contributes extra to biceps width and “thickness” than the lengthy head. In contrast to the lengthy head, it doesn’t “cross” the shoulder joint, so it doesn’t help motion on the shoulder. As a substitute, its main features are elbow flexion and wrist supination. 

Right here’s how the biceps look in your physique:


Biceps Anatomy


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Why Ought to You Practice the Lengthy Head of the Biceps?

Coaching the lengthy head of the biceps is necessary for a number of causes. 

First, the biceps lengthy head contributes most to your biceps peak. That’s, a well-developed biceps lengthy head might help to make your biceps rise increased out of your arm when flexed. 

Second, doing efficient biceps lengthy head workouts strengthens your arms, which might increase your efficiency on key workouts, such because the pull-up, chin-up, and barbell, dumbbell, and cable row

And third, a powerful lengthy head helps the shoulder joint, which might help forestall damage.


Why Should You Train the Long Head of the Biceps


Which Workouts Are for the Biceps Lengthy Head?

Whereas utterly isolating the lengthy head of the biceps isn’t potential, sure workouts goal the lengthy head greater than others.

The lengthy head “crosses” the shoulder joint, so workouts beginning together with your arms behind your physique, just like the incline curl, cable curl, and drag curl, are usually the greatest lengthy head biceps workouts.

Equally, analysis means that the lengthy head of the biceps is most lively throughout workouts the place you supinate your wrists (flip your palms upward), such because the dumbbell curl, barbell curl, and chin-up.

Many bodybuilders additionally imagine utilizing a slender grip for biceps workouts emphasizes the lengthy head. Whereas science is but to assist this concept, it’s a low-risk technique value attempting, supplied it doesn’t trigger elbow or wrist discomfort or forestall you from utilizing a full vary of movement.

The ultimate kind of train meriting point out is neutral-grip biceps workouts. These workouts don’t prepare your lengthy heads particularly however emphasize the biceps brachialis, a small muscle that helps to “push” your biceps peak increased. 

In different phrases, neutral-grip biceps workouts aren’t lengthy head biceps workouts per se, however they develop muscle tissues that enhance the looks of your biceps’ lengthy heads, so that they’re a very good addition to any lengthy head biceps exercise.


Long Head Bicep Exercises


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The Finest Lengthy Head Biceps Workouts

These are the most effective bicep lengthy head workouts for including dimension to your bis.

1. Chin-up


Chin-up before after


Why: The chin-up trains your total biceps to a excessive diploma. Furthermore, as a result of it’s a compound train, it means that you can carry heavy weights safely and progress usually, making it an impressive train for the biceps lengthy head.

Do the Chin-up:

  1. Seize a pull-up bar together with your palms round shoulder-width aside and your palms dealing with you.
  2. Elevate your toes so that you simply’re hanging together with your arms straight.
  3. Pull your physique up till your chin is above the bar.
  4. As soon as your chin has handed the bar, decrease your self beneath management to the beginning place.

2. Impartial-Grip Pull-up


Neutral-Grip Pull-up


Why: Equally to the chin-up, the impartial grip pull-up is a confirmed biceps builder. As a result of it entails a impartial grip, it additionally emphasizes the brachialis, which might help to “carry” your biceps and create a better peak. 

Do the Impartial-Grip Pull-up:

  1. Seize a pull-up bar together with your palms round shoulder-width aside and your palms dealing with one another.
  2. Elevate your toes so that you simply’re hanging together with your arms straight.
  3. Pull your physique up till your chin is above the bar.
  4. As soon as your chin has handed the bar, decrease your self beneath management to the beginning place.

3. Incline Dumbbell Curl


Incline Dumbbell Curl


Why: The incline dumbbell curl trains your biceps once they’re behind your torso, which emphasizes the lengthy head. It additionally locations excessive stress on the biceps all through your complete vary of movement, which is necessary for creating balanced dimension and energy.

Do the Incline Dumbbell Curl

  1. Whereas holding a dumbbell in every hand, sit again on an incline bench set to 45 levels and let your arms dangle straight down together with your palms dealing with one another.
  2. Bend your proper elbow to curl the burden towards your proper shoulder, rotating your wrist so your palm faces your shoulder on the high of the rep. 
  3. Decrease the dumbbell to the beginning place, then repeat the sample together with your left hand to finish one full rep.

4. Alternating Dumbbell Curl


Alternating Dumbbell Curl before/after


Why: Dumbbell curls are a staple in any biceps coaching routine for a easy purpose: They’re one of many best possible workouts for coaching your complete biceps by a full vary of movement. Additionally they permit you to absolutely supinate your wrists, which can maximize biceps lengthy head involvement.

Do the Alternating Dumbbell Curl: 

  1. Stand together with your toes shoulder-width aside, holding a dumbbell in every hand at your sides and your palms dealing with your thighs.
  2. Bend your proper elbow to curve your proper hand towards your proper shoulder, rotating your wrist so your palm faces your shoulder on the high of the rep. 
  3. Reverse the motion and return to the beginning place, then repeat the sample together with your left hand to finish one full rep.

5. Hammer Curl


Dumbbell Hammer Curl before/after


Why: The hammer curl emphasizes the brachialis, a small muscle that may assist to push up the biceps brachii, making your higher arms look larger and bettering the looks of your biceps lengthy heads.

Do the Hammer Curl: 

  1. Stand together with your toes shoulder-width aside, holding a dumbbell in every hand at your sides and your palms dealing with your thighs.
  2. With out twisting your wrist, bend your proper elbow to curve your proper hand towards your proper shoulder.
  3. Reverse the motion and return to the beginning place, then repeat the sample together with your left hand to finish one full rep.

6. Barbell Curl


Barbell Curl before after


Why: The barbell curl is the simplest barbell lengthy head bicep train as a result of it means that you can use maximally heavy weights, which is helpful for gaining energy and muscle. It additionally means that you can experiment with a barely narrower grip, which can enhance biceps lengthy head involvement.

Do the Barbell Curl:

  1. Whereas standing up straight, maintain a barbell together with your palms shoulder-width aside and dealing with away from you. Your arms ought to be straight, and the bar ought to be resting in opposition to your thighs. 
  2. Convey the bar as much as shoulder peak by bending on the elbow.
  3. Reverse the motion and return to the beginning place.

7. Drag Curl


Drag Curl


Why: By “dragging” the barbell up your torso, you progress your higher arms behind your physique, maximizing how a lot the biceps lengthy head contributes to the train. Equally to the barbell curl, taking a barely narrower grip than traditional could enhance how a lot your biceps’ lengthy heads contribute. 

Do the Drag Curl:

  1. Whereas standing up straight, maintain a barbell together with your palms shoulder-width aside and dealing with away from you. Your arms ought to be straight, and the bar ought to be resting in opposition to your thighs. 
  2. Drag the bar up your physique by bending your elbows and permitting them to maneuver backward till it’s barely under nipple peak.
  3. Reverse the motion and return to the beginning place.

8. Bayesian Cable Curl


Bayesian Cable Curl


Why: The advantages of the Bayesian curl are that it trains your biceps lengthy head in a stretched place and retains fixed stress in your biceps, each of which profit progress.

Do the Bayesian Cable Curl:

  1. Set the pulley on a cable machine to the bottom setting and fasten a single deal with attachment. 
  2. Seize the deal with together with your proper hand, flip away from the pulley, and take 1-to-2 steps ahead so the cable pulls your arm barely behind your physique and is taut. 
  3. Stagger your stance, then bend your elbow to curve the deal with to your proper shoulder. As you curl the burden, lean barely ahead.
  4. Reverse the motion and return to the beginning place. When you’ve accomplished the specified variety of reps, repeat the method together with your left arm.

The Finest Exercise for the Lengthy Head Biceps

The next exercise for the lengthy head of the biceps comprises all of the greatest lengthy head biceps workouts and the proper quantity of quantity and depth to spur progress. 

Do it as soon as weekly for 8-to-10 weeks, and it’s best to see a major enchancment in your biceps lengthy head dimension and energy:

  • Chin-up: 3 units of 4-to-6 reps with 2-to-3 min relaxation
  • Incline Dumbbell Curl: 3 units of 6-to-8 reps with 2-to-3 min relaxation
  • Barbell Curl: 3 units of 6-to-8 reps with 2-to-3 min relaxation
  • Hammer Curl: 3 units of 6-to-8 reps with 2-to-3 min relaxation

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Lengthy Head Biceps Exercise Suggestions

1. Finish each set 1-to-3 reps shy of muscle failure.

As I clarify in my health books for males and ladies, to maximise your outcomes, it’s essential to take most units of lengthy head biceps workouts to inside a rep or two of failure.

Ask your self on the finish of every set, “If I needed to, what number of extra reps may I’ve gotten with good kind?” If the reply is greater than two, enhance the burden or reps to make your subsequent set tougher.

2. When you hit the highest of your rep vary for a set, transfer up in weight. 

In case your lengthy head biceps exercise requires 6-to-8 reps of the barbell curl and also you get 8 reps for a set, add 10 kilos to your subsequent set.

When you handle 3 or fewer reps with the brand new weight, scale back the burden by 5 kilos to make sure you keep within the 6-to-8 rep vary. 

Comply with this sample of attempting so as to add reps or weight to each train in each exercise.

3. Management the eccentric.

Analysis exhibits that controlling the eccentric (reducing) portion of a biceps curl is a extremely efficient strategy to increase muscle progress.

As a normal rule, it’s best to take the identical time to carry the burden as you do to decrease it to the beginning place—round one or two seconds for every is an efficient goal.

4. “Squeeze” your biceps on each rep.

Analysis exhibits that utilizing “inside cues” (psychological mantras that draw your consideration towards what you’re doing together with your physique) whereas performing lengthy head biceps workouts could increase biceps progress.

As an illustration, in a research carried out by scientists at Lehman School, individuals elevated biceps activation when the researchers reminded them to “squeeze the muscle” throughout units of biceps curls. 

What’s extra, individuals who used this cue skilled twice as a lot biceps progress over the 8-week research as individuals who used a cue like “get the burden up.”

5. Take the appropriate dietary supplements.

These dietary supplements might help you get extra out of bicep lengthy head workouts:

  • Protein powder: Protein powder supplies your physique with the vitamins wanted to construct muscle tissue and get better from exercises. In order for you a clear and scrumptious protein powder, attempt Whey+or Casein+.
  • Creatine: Creatine boosts muscle and energy achieve, improves anaerobic endurance, and reduces muscle harm and soreness out of your exercises. For a pure supply of creatine that additionally contains two different elements to reinforce muscle progress and enhance restoration, attempt Recharge.
  • Pre-workout: A high-quality pre-workout enhances vitality, temper, and focus, will increase energy and endurance, and reduces fatigue. For a top-tier pre-workout containing clinically efficient doses of 6 science-backed elements, attempt Pulse with caffeine or with out.

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Exercises for Biceps Long Head


Frequent Lengthy Head Bicep Workouts Errors

1. Lifting an excessive amount of weight.

Making an attempt to carry weights which can be too heavy may cause your kind to interrupt down, decreasing the effectiveness of the train and rising the danger of damage.

Keep away from this by selecting a weight that means that you can full every rep with correct kind and give attention to performing “clear” reps slightly than how a lot weight you carry.

2. Permitting the burden to fall again to the beginning place.

Not controlling the burden in the course of the eccentric part significantly reduces the train’s effectiveness. As a substitute of letting the burden “drop,” take the identical time to carry the burden as you do to decrease it—a few second for every part works properly. 

3. Utilizing momentum.

Counting on momentum to “hump” the burden up reduces the work your biceps do and, thus, how a lot muscle you achieve. To stop your self from utilizing momentum, hold your torso and hips nonetheless throughout every rep.


Bicep Long Head Exercises


Biceps Lengthy Head Workouts: FAQs

FAQ #1: Do biceps curls work the lengthy head?

Sure, common biceps curls work the lengthy head of the biceps as a result of they prepare elbow flexion, which is without doubt one of the biceps lengthy head’s main features. You can also make the biceps curl an much more efficient lengthy head biceps train by performing it on an incline bench together with your arms behind your physique.

FAQ #2: What train works the lengthy head of the biceps?

All biceps workouts prepare the biceps lengthy head. Nonetheless, to emphasise the lengthy head, do workouts that begin together with your arms behind your physique and hold your palms dealing with up. It could additionally assist to take a narrower grip than traditional whereas performing barbell biceps lengthy head workouts. 

Some examples of efficient workouts for the biceps lengthy head are the incline dumbbell curl, drag curl, and Bayesian cable curl. 

FAQ #3: Are you able to isolate the biceps lengthy head?

Whilst you can’t utterly isolate the lengthy head, workouts that begin together with your arms behind your physique and hold your palms dealing with up emphasize the biceps lengthy head greater than the quick head. 

FAQ #4: How do you hit all three bicep heads?

The biceps solely have two heads (lengthy and quick), although the brachialis is one other upper-arm muscle that contributes to your biceps’ total dimension. To coach all these areas of the biceps, carry out quite a lot of pulling and curling workouts that contain completely different grip orientations and higher are positions.

FAQ #5: What’s the most effective lengthy head bicep train?

There’s no such factor because the “greatest” lengthy head bicep train, although workouts that place your arms behind your physique and hold your palms dealing with up are sometimes greatest for creating your biceps lengthy heads.

+ Scientific References



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