Long Head Bicep Exercises | For Huge Biceps Peak

Best Long Head Bicep Exercises

How are you guys, hope you are all well. So I welcome you to my blog today. So today we cover Long Head Bicep Exercises. So today I am going to tell you about bicep muscles. First let me tell you what bicep means. The bicep is a muscle located in the middle of the arms. The biceps muscle is divided into 2 smaller muscles, the first is called the brachii and the second is the brachialis. As you can see in the picture below.

The green part of the muscle in the picture is called the long head, which is the upper part of the bicep muscle. The inner side of bicep muscle is called the brachii. The outer side of bicep muscle is brachialis. The inner side of bicep muscle (brachii) contains long head and short head. But today we are talk about Long Head of Biceps. A lot of people don't train their long head bicep because of which their biceps are not developed properly. If you don't train the long head of your biceps properly, your biceps will never grow in size. If you don't train the long head of your biceps properly, your biceps will never grow in size. Today we are going to tell you about the long head and how you can make your biceps strong and powerful by doing these exercises. 

No.1 Drag Curls (Use Barbell, EZ Bar or Dumbbells)

You can also add this exercise to your main workout. To do this exercise you first stand straight then you have to hold a dumbbell and your grip will be supinated i.e. your palms will be facing forward then you will push your chest upwards. Now you have to lift the dumbbells and try to always keep the dumbbells close to your body and pull your elbows back and up. Now drag your dumbbell and bend your elbow up and down. By squeezing your biceps, you'll be able to develop a better muscle connection. Always squeeze your muscles, this will increase the blood circulation in your bicep muscle, which will increase the growth and size of your muscles. You will do three sets of ten repetitions of this exercise. If you don't understand this way, you can watch the video below.↓↓↓

No.2 Chin Ups

There are a few different ways that you can go about performing chin ups in the gym. The first way is to use an overhand grip, meaning that your palms will be facing away from you as you grip the bar. The second way is to use an underhand grip, which means that your palms will be facing towards you as you grip the bar. Whichever way you choose to grip the bar, make sure that your hands are shoulder-width apart.

To begin the movement, start by hanging from the bar with your arms extended and your feet off the ground. If you are using an overhand grip, then allow your body to hang so that your chin is level with the bar. If you are using an underhand grip, then allow your body to hang so that your chest is level with the bar. From this position, slowly pull yourself up until your chin clears the bar. Make sure to keep your elbows close to your sides throughout the entire movement. Once your chin has cleared the bar, lower yourself back down to the starting position and repeat for desired rep.

If you don't understand this way, you can watch the video below.⬇

3. Lying Cable Curls

Lying Cable Curls are a great exercise for targeting the long head of the biceps. To perform this exercise, you will need a cable machine and a straight bar attachment. Start by lying down on your back with the bar attachment in your hands. Your palms should be facing up and your arms should be extended straight. Slowly curl the bar up towards your shoulders, contracting your biceps as you do. Once the bar reaches your shoulders, pause for a count of two before slowly lowering it back to the starting position. Remember to keep your elbows locked in place throughout the entire movement. Perform three sets of 12-15 repetitions of this exercise to really work those biceps. This is the Best Long Head Bicep Exercise.

If you have any pain in your elbow or shoulder, stop the exercise and consult a doctor or physical therapist. If you don't understand this way, you can watch the video below.↓

4. Incline Dumbbell Curls

Incline Dumbbell Curls are a great exercise for targeting the long head of the biceps. This exercise can be done with a traditional dumbbell or an EZ curl bar. To perform this exercise, start by sitting on an incline bench with your back against the pad and your feet planted firmly on the ground. Grab the dumbbells or EZ curl bar and hold them at shoulder width. Curl the weights up to your chest, maintaining control throughout the entire range of motion. Squeeze your biceps at the top of the curl and then slowly lower the weights back to the starting position. This exercise can be done with moderate to heavy weight, so start with a weight that you can handle comfortably and increase the weight as needed. Do 3-4 sets of 8-12 reps for best results. If you don't understand this way, you can watch the video below.↓

5. Dumbbells Hammer Curls

The dumbbell hammer curl is a great exercise to target the long head of the biceps. To perform this exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Let the dumbbells hang at your sides at arm's length, with your palms facing your thighs. Keeping your upper arms close to your sides, curl the weight up as you exhale. Squeeze your biceps at the top of the curl and hold for a count of one. As you inhale, slowly return the dumbbells to the starting position. This completes one rep. Aim for 10-12 reps per set. If you find it too easy, try using heavy dumbbells. Alternatively, you can do this exercise sitting on a bench or with one arm at a time. 

 If you don't understand this way, you can watch the video below.↓

6. Bayesian Cable Curls

If you want to get killer biceps, you need to start doing Bayesian cable curls. This exercise is a great way to target the long head of the biceps, which is responsible for giving your arms that big, muscular look. To perform a Bayesian cable curl, start by attaching a cable to a low pulley and selecting the weight you will be using. Sit down on a bench with the cable running across your body and your arm holding the handle at shoulder height. This will be your starting position. From here, slowly curl the weight up as you breathe out until your biceps are fully contracted and the weight is at shoulder level. Repeat for the desired number of repetitions .When performing a Bayesian cable curl, it is important to keep your elbow stationary and to move only at the shoulder. This exercise can be performed with either one arm or both arms simultaneously. If using both arms, be sure to keep your shoulders square and level throughout the movement. This is the Best Long Head Bicep Exercise .If you don't understand this way, you can watch the video below.↓

FAQ'S

Q1. What bicep workouts work the long head?

This is the best bicep workouts such as Drag curls, Incline Dumbbell curls, Chin ups, Lying Cable Curls, Dumbbell Hammer curl and Bayesian Cable Curl.

Q2. Do hammer curls target long head?

Yes hammer curls is the best effective exercise to target the long head.

Q3. How do you isolate the long head of the bicep?

You can isolate the long head of the biceps by doing these exercises like Drag curls, Incline Dumbbell curls, Chin ups, Lying Cable Curls, Dumbbell Hammer curl and Bayesian Cable Curl.

Q4. Which head makes the bicep peak?

Basically, the bicep has two heads, a long head and a short head. If you want to increase the size of the biceps peak, you should train the long head.

Q5. How do I get the massive peak on my biceps?

If you want to make your bicep peak bigger, you have to do Seated Dumbbell Concentration Curls.

Q6. What is a good size bicep for a man?

The best size of bicep for men is 14 to 16 inch.

Q7. How fast can you add 1 inch to your arms?

If you want to increase the size of your arms or add inches then you need to eat right, sleep properly and exercise to increase the size of your arms and it may take about 2 to 6 months.

Q8. How do I target my long head with dumbbells?

You can also target your head with dumbbells by doing exercises like Drag Curls, Dumbbell Hammer Curls and Incline dumbbell curls etc.

Q9. Do biceps make your punch stronger?

Yes, if you train the biceps correctly and also train the triceps and forearms, the biceps will make your punch stronger.

Q10. Which type of biceps is best?

Long biceps are perfect for you If you want to look muscular and attractive, then long biceps are perfect and ideal.

So that was our article for today, hope you liked it and hope you got to know about Long Head Bicep Exercises.

Conclusion

Overall, the long head bicep exercises are a great way to improve the strength and size of your biceps. However, it's important to remember that these exercises should be done in moderation and with proper form in order to avoid injury. If you're looking for ways to step up your workout routine, consider adding some of these exercises to your routine.