Do you dream of having toned and strong arms? Unfortunately, it takes work to know the right exercises, as there are many out there. What if you’re wasting time on the wrong activity? You might not get the arms you want. You may even give up. Don’t worry; we have the answer!
Today, we will introduce five long-head bicep exercises that target both bicep heads effectively. And that means more muscle growth. So let’s get started on your journey to bigger biceps!
A Simple Guide to Your Bicep Heads Muscle
If you’ve been flexing in the mirror (and who could blame you?), you’ve likely spotted two distinct parts of your bicep. This powerhouse latches onto your radius, a bone in your forearm, helping you show off those flexing skills.
1. The Long Head
The long head bicep, or LHB for short, originates from above your shoulder joint. It’s the show-stopping peak of your bicep mountain when you flex, and it also chips in when lifting your shoulder.
2. The Short Head
On the other hand, we’ve got the short-head biceps or SHB. This part springs from a different section of the scapula and contributes to your bicep’s broad and robust appearance – think of it as the sturdy base of your bicep mountain.
This head gets more involved when you bend your elbow and loves to take center stage in exercises where your arms are positioned in front of your body. Short head bicep exercises? Preacher curls are where it’s at.
Top 5 Long-Head Bicep Exercises
These workouts aren’t just like any other. Think of these exercises as your personal power tools. They’re made just for your biceps. Your bicep heads are like solid machines. And these exercises are like fuel. They make your biceps work hard and grow strong. So, are you ready to get those biceps moving? Let’s do it!
1. Incline Dumbbell Curls
First, pick out some dumbbells that give you a good challenge in your workout routine. But remember, they should be weights that you can handle safely. Feel free to change the weight as you get stronger or need something lighter.
Next, set your bench so it’s leaning back at a 45-degree angle. If you need to, you can change this to 60 degrees. Now, let’s break down the incline dumbbell curl:
Step 1: Sit down on your fitness bench. Make sure your back is straight and your belly muscles are tight. Next, hold a dumbbell on each side of your hands.
Step 2: Now, lift the dumbbells. Your palms should face up as you bring the weights toward your shoulders. Keep your upper arms still that way; you put the work on your bicep heads and only your lower arms move.
Step 3: Lower the dumbbells back down slowly and with control. Don’t let them drop fast. This could hurt your muscles.
Step 4: Try to do this movement 15 times. That’s one set. Aim for three sets total.
2. Hammer Curls
Start by standing up straight. Maintain a straight stance without locking your knees by keeping your legs straight and holding a dumbbell in each hand. Let them hang by your sides, near your outer thighs. Your palms should face your thighs, with thumbs pointing forward. Keep your shoulders relaxed.
Step 1: Now, bend your elbows. Bring the weights up to your shoulders while keeping your upper arms still.
Step 2: Take a short pause at the top of the move. Your thumbs should be near your shoulders. Your palms should be facing toward the middle of your body.
Step 3: Then slowly lower the weights. You’re now back at the start.
So there you go, an excellent bicep long-head exercise to include in your workout routine. Try it out, and watch your biceps grow stronger and bigger!
3. Cable Curl with Straight Bar
To perform this type of long-head bicep exercise, follow these simple steps:
Step 1: First, bend your elbows. Keep them just a bit in front of your body. Then, lift the weight up until you can’t lift it anymore.
Step 2: Next, squeeze your biceps. This is the top of the move. Now, slowly lower the weight back down. You’re back at the start.
Step 3: Stand a little away from the pulley. Keep your elbows still. They should stay just in front of your body.
Step 4: At the end of each move, squeeze your biceps hard. Then go slowly back to the beginning. Again, remember to use a grip that’s as wide as your shoulders.
4. Standing Resistance Band Curls
Step 1: Start by stepping on the middle of a resistance band. Hold the grips with each hand. Make sure your palms should be facing up.
Step 2: Now, bend your elbows and bring your hands up towards your shoulders. During this move, keep your elbows close to your body.
Step 3: After that, slowly lower your hands back down. This completes one repetition.
Give it a try and feel those bicep heads working hard. It’s a great exercise to strengthen and tone your biceps!
5. Overhead Cable Curls
The overhead cable curl exercise is a great way to target and define your bicep heads. Here’s how you can do it:
Step 1: Get two high pulley cable machines and attach a stirrup handle to each side. Stand between the machines with your feet shoulder-width apart.
Step 2: Hold the handles with an underhand grip, which means your palms are facing up. This will be your starting position.
Step 3: From the starting position, stretch your arms out to the sides while keeping your elbows steady.
Step 4: Slowly curl your biceps towards the side of your head, focusing on the isolation and contraction of the biceps.
Step 5: Hold this position for a moment; really squeeze those biceps tight!
Step 6: Finally, slowly bring your arms back to the starting position.
Wrapping It Up
The secret of sculpted biceps is to add long-head bicep exercises to your workout routine. These exercises specifically focus on the long head of your biceps. They help create that awesome peak and make your arms look amazing.
But it’s not just about the long head. You need to pay attention to the short head too. You want a well-rounded development of both bicep heads. So, make sure to include short head bicep exercises as well. This way, your arms will have a perfect balance and look their best.
Don’t settle for ordinary workouts. Instead, challenge yourself with exercises targeting the long and short heads. This way, you’ll achieve that ideal arm definition you’ve always wanted. It’s all about finding the right balance between the two bicep heads.
Frequently Asked Questions (FAQs)
1. How Do You Target the Bicep Long Head vs. the Short Head?
By doing curl workouts with a wider grip, like a wide grip barbell curl, the short head of the biceps will be worked out better. On the other hand, you can separate more of the long head of the biceps by doing the same exercise with your hands closer together.
2. What Does the Long and Short Head of the Biceps Do?
The upper arm has two muscle parts: the long and the short head. The long head moves the arm away from the body and rotates it inward. The short head pulls the arm closer to the body. When both heads work together, the arm bends.
3. Which Biceps Muscle Is Long and Short?
If it’s longer than two fingers, your biceps are short. If it’s shorter than two fingers, it’s long. It’s really that easy! Of course, both short and long arm muscles have their pros and cons. Some people have short biceps even though they want longer ones, and vice versa.
