Killer Long head biceps workout

Long-Head-Biceps-Workout-by-Aditya-Shrivastava

Everyone wants to have good biceps, but having a well developed biceps is not just about size, it is also about full development. The long head of the biceps gives the biceps peak that makes you stand out. Let me show you the best long head biceps workout.

What is long head biceps

The long head is the outer portion of the biceps and short head is the inner portion of the biceps. The long head is larger in area and gives you the biceps peak.

The muscles of the biceps are also known as biceps brachii. Biceps brachii muscle is divided in two parts, the long head and the short head. 

Anatomy of long head biceps

Both long head and short head originate from the shoulder joint and insert in the forearm. However they both originate from different points. This gives a key difference in their working

Both long head and short head are needed for elbow flexion or curling the arms, and supinating the arm.

However, the long head of the biceps is also involved in dynamic stabilization of the shoulder joint. For example when you are doing shoulder front raises, the long head of the biceps acts as a supporting muscle especially during the first 30 degrees of your lift.

Why long head biceps workout is important

Training the long head of the biceps is important. It gives a full development to biceps muscle, you want big biceps but you also want biceps that peak like Arnold’s.

Strong long head muscle also helps preventing shoulder injuries.

How to train for long head biceps

Most of the biceps exercises are going to hit both the long head and short head. However, if we want to focus on the long head we have to focus on a few things.

  1. Keep your grip narrow : a narrow grip allows more activation of the long head than short head.
  2. Keep your elbow behind your body: when you keep your elbow behind the body, it stretches the long head of the biceps. Exercises like Drag curl are good for long head
  3. Change your grip: use neutral or pronated grip in your workouts. Supinated grip works more on the short head.

10 Best long head biceps exercises

These are the top 10 long head bicep exercises. 

  1. Seated incline dumbbell curl
  2. Dumbbell drag curl
  3. Neutral grip pull-ups
  4. Close grip cable preacher curls
  5. Close grip barbell curl
  6. Bayesian cable curl
  7. Drag curl
  8. Narrow-grip barbell curls
  9. Close grip barbell curls leaning against a wall
  10. Neutral grip bar curls

I’ve written a separate article on best long head biceps exercises, you can go checkout here.

Long head biceps workout  plans

You want the biceps peak, you got it! I am going to share the complete done for you long head biceps workout plan. Just follow them and you’ll get the results you want.

Long head biceps workout plan 1

ExerciseSetsReps
EZ-bar standing curl310
Seated Incline Dumbbell Curl312
Close Grip Cable Preacher Curls310

Long head biceps workout plan 2

ExerciseSetsReps
Barbell Reverse Curl48-10
Chest Supported Hammer Curl312
Neutral Grip Pull-Ups38-10

Long head biceps workout plan 3

ExerciseSetsReps
Close Grip Barbell Curls Leaning Against a Wall310
Bayesian Cable Curl312
Dumbbell Drag Curl310

Long head biceps workout plan 4

ExerciseSetsReps
Spider Curl48-10
Cable Rope Hammer Curl312
Seated Alternate Hammer Curl310

Long head biceps workout with dumbbells

In case you don’t have access to a barbell or machines, you can do a complete dumbbell workout plan for a long head.

Long head biceps workout with dumbbells plan A

ExerciseSetsReps
Seated Incline Dumbbell Curl310
Seated Alternate Hammer Curl312
Chest Supported Hammer Curl310

Long head biceps workout with dumbbells plan B

ExerciseSetsReps
Dumbbell Drag Curl48-10
Seated Alternate Hammer Curl312
Seated Incline Dumbbell Curl310

Long head biceps workout for mass

This long head biceps workout plan is created for giving you size and strength. This is a specialized biceps loading technique I use for my coaching clients. 

We start with cable exercise to give you a nice pump and blood flow in the muscle, we go high reps here.

Next we go to heavy barbell exercises to train for power fibers. And lastly we finish off with higher reps with dumbbells for a complete biceps damage.

All you need to do is to eat and see your biceps grow!

Long head biceps workout for mass Plan A

ExerciseSetsReps
Cable Rope Hammer Curl315
Barbell Reverse Curl36-8
Seated Incline Dumbbell Curl310

Long head biceps workout for mass Plan B

ExerciseSetsReps
Close Grip Cable Preacher Curls315
Spider Curl36-8
Seated Alternate Hammer Curl310

Long head biceps workout for mass Plan C

ExerciseSetsReps
Bayesian Cable Curl315
Drag Curl36-8
Chest Supported Hammer Curl310

Long head biceps workout faq

What exercise works the long head of the bicep?

Exercises like close grip barbell curl, drag curl, neutral grip pull ups work on long head of the biceps.

How many sets for long head biceps?

2-3 exercises with 3-4 sets for each exercise is sufficient workout for long head of biceps. Refer to the complete long head biceps workout plan I have shared above.

Which bicep head is the peak?

The biceps long head is the peak of the biceps. For a well developed peak you need to train the long head of the biceps. 

Long head biceps workout summary

Training for the long head of biceps is not difficult. It just requires the understanding of how to target the long head of the biceps. Make sure you follow the long head biceps workout plans I have shared above and let the gains begin!

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