Regularly doing bicep curls, increasing repetitions, and even lifting heavier weights, but your biceps still aren't as defined as you'd like? The problem might not be a lack of effort, but rather that you haven't focused on the specific parts of the biceps you want to develop, including the long head.
The long head of the biceps is located on the outer side of the biceps and contributes to the overall appearance of the arm muscle. Exercises like incline dumbbell curls and Bayesian cable curls can provide a greater stimulus to the long head because they position the arms behind the body.
However, training the long head isn't just about doing curls until your arms burn. Shoulder position, elbow stability, range of motion, movement control, and weight all need to be considered for more effective training. Let's break down the proper ways to train the long head of the biceps that you can apply to your workouts.
[[svrg_takeaways]]
title: Key Takeaways:
- The long head of the biceps is on the outer side of the biceps| and contributes to the shape of the arm muscles.
- Incline dumbbell curls and Bayesian cable curls| effectively stimulate the long head of the biceps.
- Training technique requires| proper shoulder position, stable elbows, range of motion, and movement control.
- Long head development is supported by| progressive overload, adequate recovery, and consistent protein intake.
[[/svrg_takeaways]]
What is the Long Head of the Biceps?
The long head of the biceps is one of the two main parts of the biceps brachii, along with the short head, located on the outer side of the upper arm. This part has a tendon that originates from the scapula and contributes to elbow flexion, supination of the forearm, and assists in some shoulder movements.
In terms of appearance, the development of the long head can make the biceps look fuller and contribute to the muscle's peak. Nevertheless, the shape of the biceps is also influenced by genetics, bone structure, tendon length, overall muscle mass, and body fat percentage.
Therefore, long head training should not aim to completely isolate it from the short head. Focus on providing good stimulation to the biceps through exercise variations, arm positions, proper technique, and consistent training progression.
Read also: Biceps Muscle: Anatomy, Function, and How to Train It
Function of the Long Head of the Biceps in the Arm
The long head of the biceps not only plays a role in shaping the arm muscles but also assists in several important movements of the elbow, forearm, and shoulder. Here are the main functions of the long head you need to know:
- Assists in Elbow Flexion: The long head helps flex the elbow along with the short head and other supporting muscles.
- Assists in Arm Supination: The long head helps rotate the forearm so the palm faces upward.
- Assists in Shoulder Flexion: The long head contributes to moving the arm forward through its involvement at the shoulder joint.
- Helps Form the Biceps Peak: The development of the long head can contribute to the appearance of the biceps peak, although its shape is also influenced by the short head and individual anatomical factors.
Read also: Why Should You Train Your Biceps? Here's the Answer!
How to Train the Long Head of the Biceps
1. Incline Dumbbell Curl
Sit on an incline bench with both arms hanging slightly behind your body. This position puts the biceps in a stretched condition before you perform the curl.
Lift the dumbbells by flexing your elbows without swinging your shoulders or body. Lower the weight slowly to maintain control and keep tension on the biceps.
2. Drag Curl
Hold a barbell or dumbbell with your hands shoulder-width apart, then pull the weight close to your body as you curl. Allow your elbows to move slightly backward to focus the movement more on the biceps.
Avoid lifting the weight with momentum or excessively moving your body. Perform each repetition in a controlled manner so the biceps remain engaged throughout the movement.
3. Bayesian Cable Curl
Stand with your back to the cable machine with the handle behind your body. This position places your arms slightly behind your torso, allowing the biceps to be stimulated in a stretched position.
Pull the handle forward towards your body by flexing your elbows without excessively changing your shoulder position. Return the handle slowly to maintain tension on the biceps.
4. Close-Grip Barbell Curl
Use a narrower grip than the standard grip position when holding the barbell. Keep your body upright and your elbows relatively stable when you start to curl.
Lift the barbell by flexing your elbows without swinging your body forward or backward. Lower the weight slowly to keep the movement controlled and the biceps working optimally.
5. Hammer Curl
Hold the dumbbells with a neutral grip so that both palms face each other throughout the movement. Lift the dumbbells by flexing your elbows while keeping your wrist position neutral.
Perform the movement without swinging your body or pushing the weight with your shoulders. Besides engaging the biceps, hammer curls also train the brachialis and brachioradialis to help build arm muscle thickness.
Read also: Where is the Short Head of the Biceps Located? Here's Its Anatomy and Exercises
Proper Long Head Biceps Training Program
Use the following program as an example of biceps training with a focus on stimulating the long head. Adjust the weight and intensity to your ability, and prioritize technique to ensure each repetition remains controlled.
|
Exercise |
Sets |
Reps |
Rest |
|
Incline Dumbbell Curl |
3 |
8–12 |
60–90 seconds |
|
Drag Curl |
3 |
10–12 |
60–90 seconds |
|
Bayesian Cable Curl |
3 |
10–15 |
60–90 seconds |
|
Close-Grip Barbell Curl |
3 |
8–12 |
90 seconds |
|
Hammer Curl |
3 |
10–15 |
60–90 seconds |
Note: You don't have to do all five exercises in one session. For biceps training, choose about 2–3 movements per session and gradually increase the weight when repetitions feel easier with good technique.
Read also: 9 Biceps Exercises at the Gym & Variations for Muscular Arms
Effective Tips for Developing the Long Head of the Biceps
Effective training will be more effective if supported by consistent habits and good recovery patterns. Besides focusing on movements, pay attention to the following to optimize the development of the long head of the biceps:
- Choose Weight According to Your Ability: Use a weight that allows you to maintain technique and range of motion without relying on body swings.
- Increase Weight Gradually: Apply progressive overload by gradually increasing weight or repetitions while maintaining good technique.
- Allow for Recovery Time: Allow sufficient rest time for the biceps to recover and adapt after training stimulus.
- Meet Protein Needs: Ensure daily protein and energy intake is sufficient to support muscle tissue maintenance and formation.
Optimize Biceps Shape with Proper and Consistent Training
Developing the long head of the biceps requires proper training, controlled technique, and consistent progress. Variations such as incline dumbbell curls and Bayesian cable curls can help stimulate the biceps.
Training results require a process, so don't rush to lift heavy weights. Focus on technique and use comfortable equipment for more stable and optimal workouts.
Complete your strength training needs with quality sports equipment from SVRG such as dumbbells, barbells, and even cable machines that suit your needs. With the right gear, you can go through each training session more comfortably and consistently.
[[svrg_faq]]
title: FAQ about Long Head Biceps
- q: Where is the Long Head of the Biceps Located?
a: The long head of the biceps is located on the outer side of the biceps brachii in the upper arm. This part has a tendon that originates from the scapula.
- q: What is the Function of the Long Head of the Biceps?
a: The long head assists in elbow flexion, forearm supination, and shoulder flexion. It also contributes to the overall shape of the biceps.
- q: What Exercises Target the Long Head of the Biceps?
a: Incline dumbbell curls and Bayesian cable curls are good choices because they place the arms behind the body. Drag curls and close-grip barbell curls can also be used as variations.
- q: Can the Long Head of the Biceps be Specifically Trained?
a: The long head cannot be completely isolated from the short head. However, the choice of exercises and arm position can help provide greater stimulation to that part.
- q: What is the Difference Between the Long Head and Short Head of the Biceps?
a: The long head is located more on the outer side, while the short head is located more on the inner side of the biceps. Both work together in various elbow and shoulder movements.
[[/svrg_faq]]
