5 Best Long Head Bicep Exercises for Wider Upper Arms

Key Takeaways

• Targeting the long head of the bicep helps in achieving a more pronounced bicep peak, enhancing arm aesthetics.
• Exercises like incline dumbbell curls and hammer curls are effective for focusing on the long head.
• Balanced workouts should include both long and short head bicep exercises for optimal growth.
• Avoid common mistakes such as overtraining and using incorrect weights to see better results.
• The SOLE SW180 Adjustable Dumbbells allow precise weight adjustments that can help target the long head of the biceps with incline curls and drag curls.

Long Head Bicep Basics

The bicep consists of two heads: the long head and the short head. 

The long head is responsible for the bicep's peak, while the short head contributes to its width. This anatomical positioning means that the long head plays a role in both elbow flexion and shoulder flexion.

Benefits of Focused Exercises

Increased Arm Width

• Improved muscle balance
• Better symmetry between arms
• Enhanced upper body aesthetics

Enhanced Muscle Definition

As the muscle develops, it becomes more pronounced, contributing to the bicep's overall shape and contour - which is especially beneficial for those aiming to showcase their muscle gains.

Improved Strength and Performance

This muscle supports various upper body movements, making it easier to perform tasks that require lifting or pulling. Therefore, focusing on the long head can improve both your gym performance and daily activities.

Top Long Head Bicep Exercises

1. Incline Dumbbell Curls

The incline dumbbell curl is a fantastic exercise for isolating the long head of the bicep. By performing this exercise on an incline bench, you ensure that your elbows remain behind your body, increasing the stretch and tension on the long head. 

This position helps to effectively target and develop the muscle.

To perform incline dumbbell curls:

• Set an incline bench to about 45 degrees.
• Sit back with a dumbbell in each hand, arms fully extended.
• Keep your elbows close to your sides and curl the weights up, squeezing your biceps at the top.
• Slowly lower the weights back to the starting position.
  

2. Neutral Grip Pull-Ups

This exercise engages the biceps and works the back and shoulders, providing a comprehensive upper-body workout.

• Grip the Handles: Stand under the pull-up bar. Grab the handles with your palms facing each other (neutral grip). Your hands should be shoulder-width apart or slightly narrower.
  
• Engage Your Body: Jump or step up to get into a hanging position. Allow your body to hang with arms fully extended and feet off the ground. Engage your core and roll your shoulders back and down.
  
• Initiate the Pull-Up: Begin the movement by pulling your shoulder blades down and back. Focus on driving your elbows down towards your waist as you pull yourself up.
  
• Execute the Pull-Up: Pull yourself up until your chin clears the handles. Keep your body straight and avoid swinging.
  
• Control the Descent: Lower yourself back down slowly, taking about two seconds to return to the starting position. Maintain tension in your back muscles throughout the movement.

Perform 8-12 repetitions for 2-3 sets, resting as needed between sets.

3. Concentration Curls

This exercise is performed by sitting on a bench and using one arm at a time to lift a dumbbell. The focus and concentration required for this movement ensure that the long head is thoroughly engaged, leading to better muscle development.

To execute concentration curls effectively:

• Sit on a bench with your feet flat on the ground.
• Hold a dumbbell in one hand, resting your elbow on the inside of your thigh.
• Slowly curl the dumbbell up towards your shoulder, squeezing the bicep at the top.
• Lower the dumbbell back to the starting position with control.
  

4. Hammer Curls

This exercise is performed with a neutral grip, resembling the motion of swinging a hammer, hence the name. 

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
• Keep your elbows close to your body as you curl the weights up towards your shoulders.
• Focus on keeping your wrists straight and your movements controlled.
• Lower the weights back down slowly to complete the rep.
  

5. Chin-Ups

Chin-ups are a powerful compound exercise that primarily targets the back and significantly engages the biceps, particularly the long head. This exercise involves lifting your body weight using a bar, which can be challenging but rewarding.

Consistent training with varied exercises for the short and long heads of the bicep leads to balanced and stronger biceps.

Exercise Techniques and Tips

Proper Form and Posture

• Keep your back straight and avoid swinging your body.
• Focus on using your biceps to lift the weight, not your shoulders or back.
• Control the movement, both when lifting and lowering the weights.

Repetition Ranges and Intensity

How often you work out and how hard you push yourself is key to building muscle. If you're looking to get those biceps going, try mixing up your sets with some high-rep and low-rep workouts. This'll help you build endurance and strength.

Incorporating Variation

Changing the angle or grip of an exercise can target different parts of the bicep and stimulate growth. For example, alternating between wide and narrow grips will shift the focus between the long and short heads.

Combining Exercises for Best Results

Creating an Effective Routine

• Start with compound exercises like chin-ups to engage multiple muscle groups.
• Follow up with isolation exercises such as concentration curls to target the biceps specifically.
• Include a mix of high and low repetitions to build both size and strength.
• Make sure you get adequate rest between sets to allow for muscle recovery.

Frequency of Workouts

Aim to work your biceps 2-3 times a week, allowing at least 48 hours of rest between sessions. This rest period is crucial for muscle recovery and growth.

Remember, quality over quantity. Focus on executing each exercise with proper form rather than rushing through your sets.

Common Mistakes to Avoid

Overtraining and Its Effects

Overtraining is something a lot of fitness enthusiasts deal with when they're trying to get results fast. But this approach can backfire, causing muscle fatigue and even injury. To avoid this, it's important to give your biceps enough rest between workouts to allow for recovery and growth.

Ignoring Warm-Up and Cool-Down

A proper warm-up increases blood flow to the muscles, preparing them for intense activity. Similarly, cooling down helps in reducing muscle soreness and aids in recovery.

Using Incorrect Weights

Using weights that are too heavy can compromise your form and increase the risk of injury. On the other hand, weights that are too light may not provide enough resistance to stimulate muscle growth. It's important to find a balance that challenges your muscles while allowing you to maintain proper form.

Build an Effective Workout Routine With SOLE Equipment

SOLE’s SW180 Adjustable Dumbbells can be used for controlled resistance and improved muscle engagement during your bicep workouts. 

• Maximize Strength Training with SW180 Adjustable Dumbbells – Easily switch between weights for seamless transitions, making them perfect for progressive overload in exercises like incline curls.
  
• Enhance Muscle Activation with SRVO All-in-One Complete Trainer – This versatile machine supports full-body training, including squats, presses, and pulldowns, helping you build strength with proper form.
  
• Improve Stability with SOLE Adjustable Dumbbells – Designed for controlled movements, these dumbbells help activate stabilizer muscles, reducing strain on joints while performing compound lifts.
  
• Access Expert-Led Workouts with the SOLE+ App – Get free access to hundreds of guided classes, tailored training programs, and real-time progress tracking to improve your home workout routine.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s SW180 Adjustable Dumbbells or the SRVO All-In-One Trainer and make every workout count!

Frequently Asked Questions

How often should I train my biceps?

Biceps should be trained 2-3 times per week. This frequency allows for adequate recovery time while still providing enough stimulus for growth. Remember, quality of workouts is more important than quantity.

Can I target both heads of the bicep simultaneously?

Yes, most bicep exercises engage both the long and short heads to some degree. However, certain exercises can emphasize one head over the other. For example, close-grip curls tend to focus more on the long head, while wide-grip curls target the short head.

How can SOLE equipment improve my workouts?

SOLE equipment like the SW180 Adjustable Dumbbells are perfect for targeting the long head of the biceps with exercises like incline curls and drag curls. With quick weight adjustments, the SW180 Adjustable Dumbbells allow you to transition between sets and progress at your own pace.