9 Best Long Head Bicep Exercises For Strength You Should Try
Long head bicep exercises are your secret weapon for building stronger, more defined arms. These exercises don’t just help with arm size; they also give you the stability and power needed for better performance in and out of the gym.
Focusing on these exercises can help you target this muscle for better results. Whether you’re new to strength training or have experience, incorporating long head bicep exercises into your routine is essential for overall arm development.
In this guide, I’ll walk you through the best long head bicep exercises, showing you exactly how to get those gains you’ve been working for. You’ll learn why these exercises matter and how to perform them in the correct form.
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The Importance of Long Head Bicep Exercises
When you’re working out, it’s easy to focus on compound exercises like pull-ups and barbell curls that don’t specifically isolate the long head bicep. However, incorporating long head bicep workouts into your training can lead to better strength and aesthetic results. Training the long head helps with the following:
- Adds Peak to Your Bicep: Developing the long head creates the iconic bicep peak, giving the arm a more defined and muscular appearance.
- Improves Shoulder Stability: Since the long head attaches above the shoulder joint, strengthening it helps improve shoulder stability and reduces injury risks, especially during overhead movements.
- Increases Arm Strength: The long head plays a significant role in arm supination (rotating the palm upward), improving strength in exercises like barbell curls, chin-ups, and other pulling movements.
- Enhances Athletic Performance: Athletes in sports that involve pulling, throwing, or pushing (like tennis, swimming, and climbing) benefit from more muscular long head biceps, which enhances power and endurance.
- Creates Balanced Arm Development: Isolating the long head ensures balanced development, prevents muscle imbalances, and promotes symmetrical aesthetics. Exercises for the long head of biceps ensure symmetrical strength and appearance.
- Supports Upper Body Strength: A solid long head contributes to compound movements like deadlifts, rows, and bench presses, enhancing overall upper body strength.
9 Effective Long Head Bicep Exercises for Strength
With that foundational knowledge in hand, let’s explore the best bicep long head exercises that will help you build strength and definition.
1. Incline Dumbbell Curls
One of the most effective bicep brachii long head exercises is incline dumbbell curls, which increase the stretch on the long head of the biceps.
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How to Perform:
- Sit with your back firmly against the incline bench, angled at 45 degrees.
- Maintain a seated position with your back firmly against the incline bench that you have set up at a 45-degree angle.
- Sit back on the bench and lean slightly. Hold a dumbbell in each hand with a neutral grip, allowing your arms to hang straight down.
- As you breathe out, bend your elbows to lift the dumbbells, keeping your elbows in place and your wrists firm. As you lift, rotate your forearms so that your palms face upward. At the top, your upper arms should be nearly vertical.
- Once you’ve reached the top of the curl and can’t lift any further, you can fully rotate your forearms (so your palms face slightly outward) and raise your elbows slightly to get an extra bicep squeeze.
- As you inhale, gradually bring the dumbbells back to the starting position.
- Repeat for the desired reps that allow your body to ensure a full range of motion with every curl.
Function: This movement stretches the long head, leading to better activation and more growth, making it one of the top long head bicep workouts.
Tip: Ensure you fully stretch your biceps at the bottom of the movement.
2. Close-Grip Barbell Curls
Using a closer grip on the barbell emphasizes the long biceps head, making it a great addition to any long head bicep training program.
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How to Perform:
- Stand upright and hold a straight bar with a close grip, palms facing up, and arms fully extended.
- Stand upright and hold a straight bar with a close grip, about hip-width or slightly narrower than shoulder-width apart.
- Firmly grip the bar with your palms facing upward toward your body, ensuring an underhand position for better control and stability during the exercise.
- Inhale as you lift the barbell toward your shoulders, keeping your chest lifted. Focus on engaging your biceps while distributing the weight evenly between both arms.
- Pause briefly at the top, then exhale as you slowly lower the bar by extending your arms back to the starting position.
- Repeat for your desired reps, maintaining good form throughout to avoid swinging or using momentum.
Function: The close grip isolates the long head for better strength and peak development.
Tip: Avoid using momentum. Focus on strict form to get the most out of this long head bicep exercise.
3. Dumbbell Drag Curls
Drag curls are excellent for targeting the long head because they involve a different elbow path than regular curls.
How to Perform:
- Hold the dumbbells with an underhand grip, keeping your hands shoulder-width apart. Ensure the dumbbells align with your shoulders, your chest lifted, and your back straight.
- As you breathe in, bend your elbows and pull the weights upward while driving your elbows backward in a slow, controlled movement. The dumbbells should move in a straight, consistent line.
- Aim to lift the dumbbells as high as possible. The higher you raise them, the more your elbows will move back, ensuring optimal contraction and muscle engagement.
- Firmly squeeze your biceps at the top of the lift, then exhale as you slowly lower the dumbbells, fully extending your arms by your sides as you return to the initial position.
- Keep going for the required repetitions, paying attention to your form and movement during each set.
Function: Dragging the weights activates the long head without involving the shoulders. This variation helps provide a new stimulus for growth.
Tip: To maintain the long head engaged throughout the exercise, move gently and deliberately.
4. Neutral Grip Pull-Ups
Though primarily a back exercise, neutral grip pull-ups are also a good long head bicep exercise. The neutral grip activates both heads of the biceps, but the arm position favours the long head.
How to Perform:
- Hold the bar with your palms facing each other and let your body hang entirely. Breathe in as you prepare to lift.
- Tighten your shoulder blades, pulling them down and together to engage your upper back.
- Exhale as you pull yourself up, raising your chest toward the bar until your chin passes above it.
- Squeeze your back muscles at the top and hold briefly.
- Breathe in as you slowly lower your body, returning to a full hang with control.
- Repeat for the desired number of reps, focusing on smooth movements.
Function: The neutral grip engages both the biceps and the back muscles, giving your long head an excellent workout and strengthening your overall upper body.
Tip: If pull-ups are too complicated, use a resistance band for bicep assistance.
5. Hammer Curls
Hammer curls are one of the most versatile exercises for long head of biceps. The neutral grip targets the brachialis muscle but also heavily recruits the long head.
How to Perform:
- Sit upright on a bench, pressing your back firmly against the backrest to keep your upper body straight.
- Hold a pair of moderately heavy dumbbells. Completely stretch your arms by your sides, keeping your elbows tucked close to your body. Use a neutral grip where your palms face each other.
- As you inhale, keep your elbows steady and lift the weights upward, maintaining a neutral grip throughout the movement.
- At the top of the lift, squeeze your biceps. Then, as you exhale, slowly lower the weights back down, fully extending your arms while controlling the movement.
- Repeat for 8-12 reps per set, maintaining proper form throughout the exercise.
Function: Hammer curls build both size and strength in the long head of the biceps and are a must-have in your long head bicep workouts.
Tip: Keep your upper arms steady and focus on tightening your biceps.
6. Close Grip Barbell Curls
Classic barbell curls remain a staple for long head bicep training. When performed with proper form, they are one of the best long head bicep exercises for overall mass.
How to Perform:
- Grip the barbell firmly with your hands positioned close together, about shoulder-width apart or slightly narrower. Adjust the grip width in different sets to find what works best.
- Stand with your feet aligned with your shoulders and maintain a straight back.
- Curl the barbell upward, ensuring your elbows stay steady. As you reach the top, you can slightly lift your elbows to activate your biceps.
- Squeeze your biceps at the top of the curl, then slowly lower the barbell back to the starting position.
- Remember to inhale as you lower the bar and exhale as you curl it up.
- Repeat for your desired number of repetitions.
Function: The narrow grip targets the long head, promoting both strength and growth. Barbell curls allow for heavier weights, which helps to maximize long-head bicep growth.
Tip: Keep your back straight and elbows in to prevent using other muscles.
7. Concentration Curls
Concentration curls are excellent for isolating the long head of the biceps.
How to Perform:
- Sit on a bench, bend your knees at a 90-degree angle, and firmly plant your feet on the ground. This position gives you a stable base and keeps your posture upright.
- Hold a dumbbell in one hand and rest your elbow against the inside of your thigh. This will anchor your arm in place. Use your other hand to rest on your opposite leg to maintain balance.
- Exhale and press your elbow into your thigh as you curl the dumbbell upward toward your shoulder, bending your arm. Focus on contracting your bicep during this movement.
- Pause briefly at the top when the dumbbell reaches your shoulder. This helps to maximize muscle engagement.
- As you slowly lower the dumbbell back to the initial position, take a deep breath in, controlling the movement. Once you finish your set, switch arms and repeat the process for the other side.
- For the required number of repetitions, execute the exercise while ensuring you maintain proper form.
Function: Concentration curls help isolate and activate the long head for maximum muscle stimulation.
Tip: Keep the movement controlled to avoid using momentum.
8. Close-Grip Preacher Curls
Preacher curls, especially with a close grip, shift the focus onto the long head of the biceps.
How to Perform:
- Sit on the preacher’s bench, placing your upper arms (from armpits to elbows) securely on the pad. Keep your forearms off the pad, but make sure your elbows are resting firmly to avoid using any momentum.
- Grip an EZ Bar (or the bar on the preacher curl machine) with your hands as close together as possible. Begin with your arms fully extended.
- Inhale as you prepare to lift, then use controlled strength to curl the weight upward until your forearms are vertical. At the top, squeeze your biceps tightly.
- Slowly lower the bar back to the initial position as you exhale, extending your arms completely and feeling the stretch in your biceps. Repeat for the desired number of repetitions.
- Perform 3-4 sets of 8-12 reps for desired results.
Function: Close-grip preacher curls specifically target the long head by emphasizing the outer portion of the bicep. This helps to build peak strength and definition, making them a great exercise for the long head of the biceps.
Tip: Control the negative (lowering) part of the movement for better muscle engagement.
9. Resistance Band Curl
Resistance bands are a fantastic workout tool for targeting the long head of the biceps, especially if you’re looking for a portable option. They provide continuous tension throughout the range of motion, which is excellent for muscle activation.
How to Do It:
- Stand with your feet spaced at hip width, firmly securing the center of the resistance band under your feet. Grip the handles tightly.
- Place your arms at your sides, facing forward with your palms up, and keep your elbows close to your body during the entire movement.
- Slowly curl the band upward by contracting your biceps and lifting your hands towards your shoulders. Focus on the long head of your biceps as you raise the band.
- Squeeze your biceps at the top of the movement to maximize tension, holding for a second.
- Lower the band back to the starting position in a controlled motion, resisting the pull of the band to maintain muscle engagement.
- Repeat the exercise for 10-12 repetitions, ensuring slow and controlled movements to activate the long head of the bicep fully.
Function: The Resistance Band Curl strengthens and defines the long head of the bicep, improves muscle endurance, and provides constant tension, promoting arm aesthetics, joint stability, and functional strength.
Tip: Control the movement to avoid relying on the band’s recoil, ensuring constant tension on the biceps.
Anatomy of the Long Head Bicep
Understanding the anatomy of the biceps helps you appreciate why specific exercises work better for the long head. The biceps brachii consists of:
- The Long Head – Positioned on the outer part of the biceps, it’s the secret to achieving the peak that many bodybuilders and fitness enthusiasts aspire to develop.
- The Short Head – Found on the inner part of the biceps (upper arm), it contributes to the thickness and width of the arm.
The biceps brachii long head exercises specifically target the outer part of the bicep, which adds height and definition. Both heads of the biceps assist in elbow flexion and forearm supination. Still, by focusing on specific exercises like those mentioned above, you can emphasize the long head for a more targeted approach.
How to Improve the Long Head of the Biceps: Training Variables
To effectively target the long head of your biceps, you need to adjust your training routine with specific techniques. These tips will help you learn how to work the long head of the bicep.
Supination Grip: Using a supinated grip (palms facing up) is one of the best ways to activate the long head of the biceps.
Use a Wide Grip: When performing exercises like barbell curls, use a wider grip to shift the emphasis to the long head.
Elbow Position: Keeping your elbows slightly behind your body during specific exercises can increase long-head activation.
Exercise Selection: Focus on movements that target the long head, such as incline dumbbell curls, drag curls, and overhead cable curls, which emphasize shoulder extension.
Repetition Range: Use varied rep ranges—6-8 reps for strength, 8-12 for muscle growth, and 12-15 for endurance, ensuring a balanced approach to hypertrophy.
Training Volume: To stimulate growth, train the biceps 2-3 times weekly, with 9-12 sets dedicated to long head exercises.
Progressive Overload: Gradually increase the weight, reps, or overall volume to challenge the muscle continuously.
Rest Between Sets: For hypertrophy, use shorter rest periods (30-60 seconds) or longer (90-120 seconds) for strength.
Eccentric Focus: Slow down the eccentric (lowering) phase to activate more muscle fibers.
Full Range of Motion: Fully stretch and contract the long head in every movement.
Mind-Muscle Connection: Concentrate on the long head for better muscle activation.
Training Frequency: Aim for 2-3 bicep workouts weekly for optimal growth.
Common Mistakes to Avoid While Doing Long Head Bicep Exercises
When training the long head, proper form is crucial. Here are some common mistakes to avoid:
- Using Momentum: Swinging the weights reduces muscle activation and can lead to injury.
- Partial Range of Motion: Not fully extending or contracting your arms limits muscle engagement.
- Not Focusing on the Mind-Muscle Connection: It’s vital to concentrate on feeling the bicep working during each rep.
- Overtraining: Recovery is just as important as the workout itself. For optimal results, train the biceps two to three times a week.
Biceps Tenotomy and Long Head Bicep Exercises
Rehabilitation often includes specific exercises to regain strength and function for those who have undergone a biceps tenotomy—a surgical procedure to release the long head of the biceps tendon. To ensure safe and practical progress, individuals should gradually increase training intensity under the guidance of a professional. The long head bicep exercises discussed can also be modified to suit rehabilitation needs, providing a versatile option for those recovering from injuries.
Final Thoughts
Training the long head of your biceps is essential for both strength and aesthetics. Incorporating a variety of long head bicep workouts ensures that you develop this part of your arm evenly. To maximize your results, focus on consistently increasing the intensity, perfecting your form, and choosing the most effective exercises. Whether you’re using dumbbells, barbells, or even a resistance band for bicep training, consistency, and dedication will lead to impressive gains over time, motivating you to stay on track.
FAQ’s
Incline dumbbell curls are widely regarded as one of the best exercises for targeting the long head due to the arm’s extended position.
Use a narrow grip, perform exercises with your arms behind your body, and focus on movements that involve shoulder extension, like incline dumbbell curls.
For optimal results, train the biceps two to three times a week with sufficient rest in between.
Yes, resistance bands are great for long head biceps exercises and can help build strength and size with consistent use.
Biceps tenotomy is a surgical procedure to release a damaged bicep tendon, typically done in cases of chronic injury or overuse.
Yes! Many exercises, like dumbbells, drag curls, and hammer curls, require minimal equipment. You can also use a resistance band for bicep exercises.