Welcome to the world of bicep training! Are you looking to build and tone your biceps, but not sure where to start? The bicep long head is a crucial part of the bicep muscle and it is important to target it in your workouts for maximum arm gains. In this blog post, we will be discussing the top 15 best effective bicep long head exercises to build muscle. These exercises are designed to target the long head of the bicep, helping you to achieve a more defined and aesthetically pleasing arm appearance.
So, whether you’re working out at home or in the gym, you can get an effective bicep workout that will help you achieve your desired arm gains.
1. Chin Ups Exercises
Chin-ups are one of the best exercises for working the long head of the bicep. They work your biceps and triceps, and you can do them with almost any grip.
To perform a chin-up, put your hands shoulder-width apart on a barbell or resistance band. Make sure that your palms are facing forward, and then pull your body up until your chin is above the bar. Lower yourself back down to the start position by extending your arms fully. Don’t use momentum to lift yourself off the ground; keep everything steady by using slow and controlled movements.
Perform as many chin-ups as you can in 30 seconds, then move on to the next exercise.
2. Barbell Bent Over Row Exercises
The bicep is a muscle that plays an important role in many activities, including lifting weights. To work the long head of the bicep, you need to do exercises that use both the short and long heads of the bicep. One such exercise is the barbell bent-over row.
To do this exercise, start by standing with your feet shoulder-width apart and your weight evenly distributed between them. Bend over at the waist and grab hold of the barbell with an overhand grip. Pull it straight up towards your shoulder blades until your arm is fully extended. Keep your back straight and don’t allow your knees to go past your toes while you’re performing this exercise. Reverse the motion and return to the starting position.
3. Seated Row Exercises
The seated row is one of the most effective exercises for working the long head of the bicep. It works the entire arm, from the shoulder to the hand, and is great for building endurance and strength.
To do this exercise, sit with your back against a wall with your legs extended in front of you. Hold a weight on your lap with both hands, palms facing forward. Bend your elbows until your forearms are parallel to the floor and keep them there throughout the exercise. Drive your heels into the ground and pull your arms towards your chest using muscular power (the more you use, the harder it will become). Hold that position for as long as possible before returning to starting position. Repeat reps until you fatigue or reach target muscle group.
4. Hammer Curls Exercises
Hammer curls are a great exercise to target the long head of the bicep because they work both the upper and lower parts of the arm.
To do them, start by lying down on your back with your palms flat on the ground. Bend your elbows and lift your upper arms towards the sky, so that your palms are facing each other. Now curl your hands up towards your shoulders, until you reach full extension (the point where your shoulder blades touch). Lower your hands back down to the starting position and repeat.
5. Standing Shoulder Press Exercises
The standing shoulder press is a great exercise for working the long head of the bicep. It’s a compound movement that uses both the biceps and the shoulders, and it’s a great way to build strength and muscle bulk in this area.
To perform the exercise, stand with your feet hip-width apart and shoulder-width apart. Drive your heels into the ground, and lift your arms up above your head, until they’re parallel to each other. gradually lower them back down to the starting position. Make sure to keep your elbows close to your body throughout the entire movement.
6. Farmer’s Walk Exercises
If you’re looking to build strength in your arms, then you should try the farmer’s walk. This exercise is a great way to work the long head of the bicep, which is one of the most important muscles in the arm.
To do the farmer’s walk, start by standing with your feet hip-width apart and your shoulders back. Hold a dumbbell in each hand and take a step back so that your thighs are parallel to the ground. Keep your knees stationary and swing the weights up towards your shoulders until you reach shoulder height. Then lower them back down towards your hips, making sure to keep tension on the biceps throughout the entire movement. Repeat for as many reps as possible, repeating each set until you fatigue.
7. Triceps extension Exercises
The triceps are one of the three main muscle groups in the arm, and they’re responsible for extension (pulling) — that is, extending the arm away from your body.
To work the triceps effectively, you need to use a weight that’s heavy enough to cause tension but not so heavy that it causes pain. You can do this exercise with a weight bench or by using your own bodyweight. To complete the exercise, you should slowly extend your arm until it’s fully extended overhead. Hold the position for two seconds, and then slowly return it to the starting position. Repeat this cycle for six reps.
8. Reverse hypertrophy Exercises
One of the most effective exercises for working the long head of the bicep is called reverse hypertrophy. This exercise involves performing a resistance banded arm extension, followed by a flexion, in a continuous motion. The goal is to create more muscle mass in the long head of the bicep, which is responsible for both arm flexion and extension.
To perform this exercise, first, tie a resistance band around your upper arm just below the shoulder blade. Tighten the band until it’s tight but not painful. Next, extend your arm straight out and hold it there for as long as possible. Next, slowly and carefully flex your arm until it’s fully extended again. Repeat this sequence 7 times on each side.
9. Cable crossovers Exercises
Cable crossovers are a great way to work the long head of the bicep. They’re also an excellent way to target the brachioradialis muscle, which is one of the most powerful muscles in the body.
To do a cable crossover, place your left hand behind your back and hold onto your right wrist with your fingers crossed. Then, extend your right arm forward and cross it over your chest so that your palm is facing towards your left shoulder. Keep your elbow close to your body so that you don’t lose tension in the cable crossover. Slowly return to the starting position.
10. Hammer Curl with Shoulder Emphasis Exercises
Hammer curl with shoulder emphasis is an effective exercise to work the long head of the bicep. It targets the muscle group in front of your shoulder and helps to strengthen it.
To perform this exercise, position a weight plate on your shoulder as shown in the image below. Then, grab a weight with your left hand and curl it up towards your shoulder. Keep your elbow close to your body and arm straight throughout the movement. Reverse the motion by lowering the weight back down to the starting position. Repeat for reps equal to the number indicated on the weight plate.
11. Reverse banded triceps extension with shoulder emphasis
Banded triceps extensions are a great exercise for targeting the long head of the bicep. To perform this exercise, you’ll need a resistance band and a weight plate.
First, tie the band around your upper arm at the shoulder joint. Next, position the weight plate on top of the band so that it’s in line with your shoulder (it should be slightly above your elbow). Bend your elbow to 90 degrees and extend your arm until the weight plate is stationary. Hold this position for two seconds, then slowly return to the starting position. Repeat this sequence 10 times.
12. Alternating dumbbell hammer curls with cable crossover flyes
Working the long head of the bicep can be a challenging exercise. There are many different exercises you can do to target this part of your arm, but these are some of the most effective.
- Alternating dumbbell hammer curls with cable crossover flyes: This is a great combination for targeting the long head of the bicep because it works both the biceps and triceps muscles. It also has a metabolic effect, meaning that it will help burn calories.
- Hammer curls: Hammer curls are another great exercise for working the long head of the bicep because they involve using heavy weights and tension throughout the entire range of motion. They also provide good muscular endurance and strength training benefits.
- Standing bilateral raises: Standing bilateral raises are another great exercise for targeting the long head of the bicep because they raise your forearm and shoulder simultaneously. This will provide more volume in that area and make it more vascularized, which means that blood flow will be increased there which in turn will help promote muscle growth.
13. One-arm preacher curls with shoulder emphasis
This is a great exercise to work the long head of the bicep.
- Lie facedown on a mat with your hands flat on the floor next to you.
- Lift one arm above your head and slowly lower it down towards your shoulder, until your palm is facing toward the sky and your fingers are pointing straight forward. Hold this position for two seconds, then slowly raise it back up to the starting position. Perform three sets of 12 reps.
- Use an EZ-Curl bar (available at most sporting goods stores) to perform one-arm preacher curls like this: Position the bar so that it’s in line with your shoulder and extending past your elbow, then curl it towards your shoulder using only your bicep muscles. Keep your upper body stationary throughout the entire exercise. Perform 12 reps per set.
14. Swiss ball hammer curls with shoulder emphasis
Swiss ball hammer curls are an effective exercise for working the long head of the bicep. They offer a ton of resistance and can be done with shoulder emphasis to make them even more challenging.
To perform this exercise, you’ll need a Swiss ball, a weightlifting strap, and some space on a bench. Position the Swiss ball so that it is sitting in your palms with your palms facing down. Now lift your arms up until they’re parallel to the floor and slowly lower them back down towards the Swiss ball. As you do this, use your shoulder muscles to curl the ball upwards as high as possible. Hold it for two seconds before slowly lowering it back down to the starting position. Repeat this entire sequence eight times for each arm.
15. Upright row with a shoulder shrug
The upright row is a great exercise for developing the long head of the bicep. To do it, you’ll need a Resistance Band, and you’ll need to find a spot where it’s secure enough that you can’t move while you’re performing the exercise.
First, loop the band around one arm so that it’s tight but not uncomfortable. Then, position your shoulder against the resistance band and lift your arm up until your shoulder is in line with your spine. Keep your back straight and hold the position for as long as possible. After a few seconds, lower your arm back to the starting position and repeat.
In conclusion, building and toning your biceps is a great way to improve the overall appearance of your arms. By targeting the long head of the bicep, you can achieve a more defined and aesthetically pleasing arm appearance. The top 15 best effective bicep long head exercises discussed in this blog post are all highly effective and can be easily adapted to suit your personal fitness goals and level of experience. Whether you’re a beginner or an experienced lifter, incorporating these exercises into your workout routine is sure to help you see results and achieve your desired arm gains. So, grab your weights and get ready to pump some iron!