There are two heads that make up the biceps brachii muscle: the long head and the short head. While both heads contribute to bicep development, the long head is often the focus of bicep training. Incorporating exercises that specifically target the long head can help you achieve a well-rounded, muscular look. Here are some long head bicep exercises to add to your workout routine:
Barbell curls. Barbell curls are a classic exercise for targeting the long head of the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Keep your elbows close to your sides and curl the barbell towards your shoulders. Lower the barbell back down to the starting position and repeat for the desired number of reps.
E-Z bar curls. E-Z bar curls are similar to barbell curls, but the angled grip of the E-Z bar can help target the long head of the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold an E-Z bar with an underhand grip. Curl the bar in the direction of your shoulders while maintaining close elbow contact. Lower the bar back down to the starting position and repeat for the desired number of reps.
Concentration curls. Concentration curls are an isolation exercise that specifically targets the long head of the biceps. To perform this exercise, sit on a bench and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh and curl the dumbbell towards your shoulder, keeping your upper arm stationary. Lower the dumbbell back down to the starting position and repeat for the desired number of reps.
Dumbbell curls. Dumbbell curls are another effective exercise for targeting the long head of the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Dumbbells should be curled towards your shoulders while your elbows remain close to your sides. Lower the dumbbells back down to the starting position and repeat for the desired number of reps.
Incline bench curls. Incline bench curls are a variation of traditional dumbbell curls that can help target the long head of the biceps. Place a dumbbell in each hand while sitting on an inclined bench to do this workout. Curl the dumbbells in the direction of your shoulders while keeping your elbows still. Lower the dumbbells back down to the starting position and repeat for the desired number of reps.
In addition to incorporating specific exercises that target the long head of the biceps, adding supplements to your diet can also support muscle growth and development. Some popular options include protein powders and bars, which provide the necessary nutrients for muscle repair and growth, and omega-3 fatty acids, which can reduce inflammation and support joint health. Multivitamins are another option, as they can help fill in any nutrient gaps and ensure your body is getting all the nutrients it needs. It’s important to choose high-quality supplements and to use them as directed. Always consult with a healthcare provider before starting any supplement regimen.
