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.
- Keep your grip narrow : a narrow grip allows more activation of the long head than short head.
- 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
- 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.
- Seated incline dumbbell curl
- Dumbbell drag curl
- Neutral grip pull-ups
- Close grip cable preacher curls
- Close grip barbell curl
- Bayesian cable curl
- Drag curl
- Narrow-grip barbell curls
- Close grip barbell curls leaning against a wall
- 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
| Exercise | Sets | Reps |
| EZ-bar standing curl | 3 | 10 |
| Seated Incline Dumbbell Curl | 3 | 12 |
| Close Grip Cable Preacher Curls | 3 | 10 |
Long head biceps workout plan 2
| Exercise | Sets | Reps |
| Barbell Reverse Curl | 4 | 8-10 |
| Chest Supported Hammer Curl | 3 | 12 |
| Neutral Grip Pull-Ups | 3 | 8-10 |
Long head biceps workout plan 3
| Exercise | Sets | Reps |
| Close Grip Barbell Curls Leaning Against a Wall | 3 | 10 |
| Bayesian Cable Curl | 3 | 12 |
| Dumbbell Drag Curl | 3 | 10 |
Long head biceps workout plan 4
| Exercise | Sets | Reps |
| Spider Curl | 4 | 8-10 |
| Cable Rope Hammer Curl | 3 | 12 |
| Seated Alternate Hammer Curl | 3 | 10 |
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
| Exercise | Sets | Reps |
| Seated Incline Dumbbell Curl | 3 | 10 |
| Seated Alternate Hammer Curl | 3 | 12 |
| Chest Supported Hammer Curl | 3 | 10 |
Long head biceps workout with dumbbells plan B
| Exercise | Sets | Reps |
| Dumbbell Drag Curl | 4 | 8-10 |
| Seated Alternate Hammer Curl | 3 | 12 |
| Seated Incline Dumbbell Curl | 3 | 10 |