Do you see those big, ripped biceps walking through the gym and feel a tinge of envy? Big biceps can do that to you.
While buff arms might seem like something only achieved by bodybuilders or movie stars, they don't have to be out of your reach.
All it takes is some hard work and dedication, meaning finding yourself the right exercises for long head bicep development.
If having bulging muscles was always something you saw in your future – whatever your goal may be – let us help give you just what it needs today: the best exercises for developing long head biceps:
Best Long Head Biceps Exercises
Let’s take a look at these long head biceps workouts that will add serious mass to your arms:
1. Gripzilla Dynamo
The Gripzilla Dynamo offers a targeted and effective workout for the long head of the biceps through its versatile design and customizable features.
The dual-directional rotations and encouragement of personalized movements further contribute to isolated engagement of the long head, fostering muscle growth and definition.
Moreover, this dynamic approach to forearm and bicep training promotes balanced development, preventing overexertion and supporting a steady progression in strength.
Step-By-Step Guide:
- Rotate knobs clockwise to increase resistance, counterclockwise to decrease.
- Customize levels based on strength and fitness goals.
- Hold Gripzilla horizontally, vertically, at a 45-degree angle, or behind your back.
- Experiment for targeting different forearm muscle groups.
- Hold fat grip handles with one or both hands.
- Rotate smoothly forward and reverse.
- Engage various muscle fibers in wrists and forearms.
- Incorporate creative, personalized exercises.
- Utilize versatile design for specific forearm targeting.
- Explore different angles and motions.
- Start with a comfortable resistance level.
- Gradually increase intensity as strength improves.
- Aim for a balanced, progressive approach to avoid overexertion.
2. Gripzilla Tornado
The Gripzilla Tornado exercise offers a range of benefits, particularly targeting the long head of the biceps and promoting comprehensive forearm development.
By holding the device firmly and positioning the roller at the bottom, users engage the long head more effectively, initiating the movement from a position that maximizes muscle activation.
Additionally, the flexing of wrists and contraction of forearm muscles contribute to isolating the long head, promoting a focused and efficient workout for long-head biceps.
Step-By-Step Guide:
- Hold the Gripzilla Tornado firmly in your hands.
- Position the roller at the bottom.
- Set the adjustable resistance to a suitable level for your strength.
- Stand upright with proper posture and feet shoulder-width apart.
- Extend your arms in front of you, keeping them parallel to the floor.
- Start the movement by curling the Gripzilla Tornado upward towards your body.
- Flex your wrists and contract your forearm muscles.
- Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
- Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
- Hold this position briefly to emphasize tension on your forearms.
- Slowly reverse the motion by gradually uncurling your wrists.
- Lower the Gripzilla Tornado back to the starting position.
3. Incline Dumbbell Curl
Incline dumbbell curls are highly effective for isolating and targeting the long head of the biceps.
Performing this exercise on an inclined bench places the arms behind the body, maximizing the stretch on the biceps at the bottom of the movement.
This increased stretch can lead to greater muscle activation and growth over time. Incline dumbbell curls also help improve the overall aesthetic of the biceps by emphasizing the development of the upper portion, creating a well-rounded and sculpted appearance.
Step-By-Step Guide:
- Adjust the incline bench to a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Allow your arms to hang straight down, maintaining a slight bend in your elbows.
- Curl the dumbbells upward while keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position.
- Repeat for the recommended number of repetitions.
4. Bayesian Cable Curl
The Bayesian cable curl is a versatile long head biceps exercise that provides constant tension on the biceps.
The cable machine's resistance profile matches the natural strength curve of the biceps, ensuring that the muscles are engaged both during the concentric and eccentric phases of the movement.
This exercise is particularly beneficial for those looking to develop peak contraction in the biceps, contributing to a more defined and fuller appearance.
Step-By-Step Guide:
- Set up a cable machine with a straight or EZ bar attachment at the lowest setting.
- Stand facing the machine with your feet shoulder-width apart.
- Grab the bar with an underhand grip, hands about shoulder-width apart.
- Keep your elbows close to your torso and curl the bar upward, contracting your biceps.
- Lower the bar back to the starting position under control.
- Repeat for the desired number of repetitions.
5. Seated Dumbbell Curl
Seated dumbbell curls offer a stable and controlled environment for bicep training.
By sitting on a bench, individuals can eliminate potential body momentum, ensuring that the biceps bear the brunt of the workload.
This exercise allows for a full range of motion and promotes strict form, leading to better muscle engagement.
Additionally, the seated position helps prevent cheating through body movement, making it an excellent choice for those seeking to isolate and develop the biceps with precision.
Step-By-Step Guide:
- Sit on a bench with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Ensure your back is straight and your feet are flat on the floor.
- Curl the dumbbells upward while keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position.
- Repeat for the recommended number of repetitions.
6. Close-Grip Barbell Curls
Close-grip barbell curls are a powerful compound exercise that targets not only the biceps but also the brachialis and brachioradialis muscles.
By using a narrow grip on the barbell, this exercise places a greater emphasis on the long head of the biceps. The close-grip nature of the exercise also activates the muscles in the forearm more intensely.
This long head bicep workout is efficient for building overall arm strength and size while enhancing grip strength.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart, gripping a barbell with a close, underhand grip.
- Keep your elbows close to your torso and fully extend your arms.
- Curl the barbell upward by contracting your biceps, making sure to keep your upper arms stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Over To You
Well there you have it: a comprehensive guide that details the best long head bicep exercises.
Everyone looking to add size and shape to their arm muscles should incorporate these exercises into their regular routine.
That being said, don't forget to ask for guidance from a gym or personal trainer if you're ever unsure of how to perform an exercise correctly.
Also, get yourself the right equipment and take breaks where needed in order to avoid feeling too sore after a workout.
