10 Best Long Head Bicep Exercises For Impressive Arm Definition

The Long Head Bicep Muscle: The Key to Impressive Arm Definition

When it comes to building impressive arm muscles, most people focus on the biceps. However, many forget that there are two main muscles in the bicep group – the long head and the short head. While both are important for overall arm strength, it is the long head bicep muscle that gives your arms that coveted definition and thickness. In this article, we will explore the ten best long head bicep exercises that will help you achieve the arm definition you desire.

1. Barbell Curls: The Classic Exercise for Long Head Bicep Development

No list of long head bicep exercises would be complete without mentioning the classic barbell curls. This exercise targets the long head bicep muscle by placing direct tension on it. To perform this exercise, stand straight with your feet shoulder-width apart, hold the barbell with an underhand grip, and curl the weight towards your chest while keeping your elbows stationary. Remember to control the movement and focus on engaging the long head bicep muscle.

2. Incline Dumbbell Curls: Adding an Angle for Greater Long Head Activation

If you want to take your long head bicep development to the next level, try performing incline dumbbell curls. By lying back on an inclined bench, you increase the stretch on the long head bicep muscle, leading to greater activation and growth. Hold a dumbbell in each hand, let your arms hang straight down, and curl the weights towards your shoulders. Feel the stretch in your long head bicep muscle as you perform the exercise.

3. Hammer Curls: Targeting Both the Long Head and Brachialis Muscles

Hammer curls are a versatile exercise that targets both the long head bicep muscle and the brachialis muscle. By holding the dumbbells in a neutral grip (palms facing each other), you engage the long head bicep muscle differently than in traditional bicep curls. Stand straight with your feet shoulder-width apart, hold a dumbbell in each hand, and curl the weights towards your shoulders while keeping your elbows stationary. Feel the activation in your long head bicep muscle and brachialis muscle.

4. Preacher Curls: Isolating the Long Head Bicep Muscle

Preacher curls are an excellent exercise for isolating the long head bicep muscle. By using a preacher curl bench, you remove the ability to cheat or use momentum, forcing your long head bicep muscle to do all the work. Sit at the preacher curl bench, place your upper arms on the pad, hold the barbell with an underhand grip, and curl the weight towards your chest. Focus on squeezing your long head bicep muscle at the top of the movement.

5. Concentration Curls: Focusing on the Long Head Bicep Muscle

If you want to really target the long head bicep muscle, concentration curls are the way to go. This exercise allows you to focus on each arm individually, ensuring that the long head bicep muscle is engaged fully. Sit on a bench, hold a dumbbell in one hand, place your elbow on the inside of your thigh, and curl the weight towards your shoulder. Concentrate on squeezing your long head bicep muscle at the top of the movement.

6. Cable Curls: Constant Tension for Long Head Bicep Development

Cable curls provide constant tension throughout the movement, making them an excellent exercise for long head bicep development. Attach a straight bar to the cable machine, stand with your feet shoulder-width apart, and curl the bar towards your chest while keeping your elbows stationary. Focus on squeezing your long head bicep muscle at the top of the movement and slowly lower the weight back to the starting position.

7. Spider Curls: A Unique Exercise for Long Head Bicep Isolation

If you’re looking to isolate the long head bicep muscle, spider curls are a unique exercise to add to your routine. Lie face down on an incline bench, let your arms hang straight down, and curl the dumbbells towards your shoulders while keeping your elbows stationary. Ensure that you feel the stretch in your long head bicep muscle as you perform the exercise.

8. Zottman Curls: Engaging Multiple Arm Muscles

Zottman curls are an excellent exercise for engaging multiple arm muscles, including the long head bicep muscle. Stand straight with your feet shoulder-width apart, hold a dumbbell in each hand with an underhand grip, curl the weight towards your shoulders, and rotate your wrists so that your palms face the ground as you lower the weights back down. This exercise targets both the long head bicep muscle and the brachialis muscle.

9. Close-Grip Chin-Ups: A Compound Exercise for Overall Bicep Development

While not specifically targeting the long head bicep muscle, close-grip chin-ups are a compound exercise that engages multiple arm muscles, including the long head bicep. Grab a pull-up bar with your palms facing towards you and your hands shoulder-width apart, pull your body up until your chin is above the bar, and slowly lower yourself back down. This exercise helps to develop overall bicep strength and definition.

10. Reverse Curls: Focusing on the Brachialis and Long Head Bicep Muscles

Reverse curls are an effective exercise for targeting both the brachialis and long head bicep muscles. Stand straight with your feet shoulder-width apart, hold a barbell with an overhand grip, and curl the weight towards your chest while keeping your elbows stationary. Focus on squeezing your brachialis and long head bicep muscles at the top of the movement, then slowly lower the weight back down.

Incorporating these ten best long head bicep exercises into your workout routine will help you achieve the impressive arm definition you desire. Remember to focus on engaging the long head bicep muscle during each exercise and to gradually increase the weight as you get stronger. Combine these exercises with a balanced diet and consistent training, and you’ll be well on your way to having the arms of your dreams.