Best 20 long head bicep exercises in 2023

Long head bicep exercises: The long-head biceps, or “biceps brachii,” is one of the two muscle heads that make up the biceps. It is located on the upper arm and is responsible for flexing the elbow and rotating the forearm.

The long head also plays a role in shoulder movement, assisting with shoulder flexion and stabilization. Strengthening the long-head biceps can improve overall upper-body strength and posture.

Some exercises that target the long-head biceps include overhead dumbbell curls, incline hammer curls, and cable concentration curls.

It is important to note that while isolation exercises can help strengthen this muscle, incorporating compound movements such as chin-ups or rows will also engage the long-head biceps.

As with any exercise routine, it is important to warm up before working out and listen to your body to prevent injury.

Importance of long head bicep exercises?

The long head biceps helps with overall upper body strength and posture, aiding in flexing the elbow and rotating the forearm. It also plays a role in shoulder movement, assisting with shoulder flexion and stabilization.

Strengthening this muscle can improve daily activities such as lifting objects or doing chores, as well as athletic performance in sports like weightlifting or baseball.

It is important to incorporate exercises that target the long-head biceps into your workout routine for overall upper-body strength and function.

How to work for long head bicep exercises?

Some exercises that target the long-head biceps include overhead dumbbell curls, incline hammer curls, and cable concentration curls. It is important to also incorporate compound movements such as chin-ups or rows, which also engage the long-head biceps.

As with any exercise routine, it is important to warm up before working out and listen to your body to prevent injury. Working with a trainer or following a program can also help ensure proper form and technique for maximum effectiveness in targeting the long-head biceps.

Additionally, eating a balanced diet and providing the muscles with adequate rest and recovery time is vital to muscle growth and development.

Overall, strengthening the long-head biceps can improve upper-body strength and function in daily life and athletic performance. Incorporating exercises that target this muscle, along with proper form and technique, rest, and nutrition, can help achieve optimal results.

20 Long head bicep exercises:

1. Overhead dumbbell curls:

Starting with a weight in each hand, extend your arms forward and hold the weights above your head with your palms facing forward.

Bend your elbows and curl the weights towards your shoulder, maintaining the position of your arms extended overhead. Pause and then slowly lower the weights back to the starting position.

2. Incline hammer curls:

Sit on an incline bench with a weight in each hand, palms facing inward. Curl the weights towards your shoulder, maintaining the position of your hands close to your body. Pause and then slowly lower the weights back to the starting position.

3. Seated cable concentration curls for long head bicep exercises:

Sit at a cable machine with a weight in each hand and your feet resting on a bench in front of you. Curl the weights towards your shoulder, maintaining the position of your hands close to your body. Pause and then slowly lower the weights back to the starting position.

4. Standing barbell curls:

Stand with a barbell at arm’s length in front of you, with your palms facing forward. Curl the barbell towards your shoulder, maintaining the position of your arms extended forward. Pause and then slowly lower the barbell back to the starting position.

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5. Standing EZ-bar curls:

Stand with an EZ bar at arm’s length in front of you, with your palms facing forward and your elbows slightly bent. Curl the barbell towards your shoulder, maintaining the position of your arms extended forward. Pause and then slowly lower the barbell back to the starting position.

6. Standing alternating dumbbell curls:

Stand with two weights in each hand, arms by your sides with palms facing forward. Curl one weight towards your shoulder while keeping your other arm stationary by your side. Pause and then slowly lower that weight back to the starting position before curling the other weight towards your shoulder.

7. Standing single-arm cable curls:

Attach a single handle to a low cable pulley and stand facing away from it with feet hip-width apart. Curl the handle towards your shoulder while keeping the elbow stationary and rotating the hand so that palm faces upward at top of the curl (supination). Reverse motion to return to the start position.

9. Chin-ups/pull-ups for long head bicep exercises:

Grasp the bar with hands slightly wider than shoulder width and palms facing towards you, and hang from the bar with arms extended. Pull yourself up until your chin is above the bar, keeping your elbows close to your body. Lower back down to starting position.

10. Inverted rows:

Lie underneath a bar or secure object and grasp it with hands slightly wider than shoulder width and palms facing towards you, extend arms fully to support your body in a straight line from head to heels.

Pull yourself up until your chest touches the bar, keeping your elbows close to your body. Lower back down to starting position.

11. Single-arm dumbbell rows:

Place one hand and same-side knee on a bench, with the opposite foot planted firmly on the ground. Hold a weight in the opposite hand, keeping the arm extended toward the ground with the palm facing inward. Pull the weight up towards your chest while keeping your elbow close to your body, pause, and slowly lower your back to starting position. Repeat on the opposite side.

12. Bent-over dumbbell rows long head bicep exercises:

Stand with feet hip-width apart, hinge at the hips, and grasp a weight in each hand with palms facing inward. Keep your back flat as you pull the weights up towards your chest, pause, and slowly lower to starting position.

13. T-bar rows:

Position weight on one end of a barbell and place the other end in a landmine attachment or secure it against a wall. Grasp the bar with hands slightly wider than shoulder width, keeping your back straight and chest up as you pull the weight up towards your chest, pause, and slowly lower to starting position.

14. Seated cable rows:

Sit on a row machine with feet planted firmly on the platform, and grasp the handle with palms facing towards you. Pull the weight back towards your chest, maintaining a straight back and squeezing shoulder blades together at the top of the motion. Slowly release to the start position.

15. Wide-grip lat pull-downs long head bicep exercises:

Sit at a lat pull-down machine and grasp the bar with hands slightly wider than shoulder width, palms facing towards you. Pull the bar down towards your chest while keeping your shoulders down and back, pause, and slowly release to starting position.

16. Close-grip lat pull-downs:

Sit at a lat pull-down machine and grasp the bar with hands slightly narrower than shoulder width, palms facing towards you. Pull the bar down towards your chest while keeping your shoulders down and back, pause, and slowly release to starting position.

17. Single-arm cable pull-downs:

Attach a single handle to a high cable pulley and sit facing toward it with feet planted firmly on the ground. Pull the handle down towards your side, keeping elbow stationery and rotating your hand so that palm faces inward at bottom of the motion (pronation). Slowly release to the start position before switching sides.

18. Hammer curls long head bicep exercises:

Grasp a weight in each hand with palms facing inward, and stand with feet hip-width apart. Curl the weights up towards your shoulders while keeping elbows stationary, pause, and slowly lower to start position.

19. Triceps extensions:

Grasp a weight in each hand and lie on your back on a bench or stability ball, and extend your arms overhead. Bend one arm and lower the weight behind your head, pause and squeeze the triceps at the top of the motion before returning to starting position. Repeat on the opposite side.

20. Skull crushers long head bicep exercises:

Lie on your back on a bench or stability ball, and extend your arms overhead. Bend one arm and lower the weight towards your forehead, pause and squeeze your triceps at the top of the motion before returning to starting position. Repeat on the opposite side.

Bonus Tip!!

Remember to keep proper form and only use weights that you can handle in order to avoid injury. Always consult with a trainer or medical professional before starting any new exercise routine. Keep Grinding!!

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