8 Best Long Head Bicep Exercises To Supercharge Arm Definition

When it comes to building well-defined arms, targeting every part of the bicep muscle is essential. Many people focus on just the “peak” of the bicep, but the long head of the bicep plays a vital role in creating fuller and more defined arms. In this article, we’ll explore the 8 best long head bicep exercises to supercharge arm definition and help you achieve that sculpted look.

Understanding the Biceps: The Importance of the Long Head

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The bicep muscle is made up of two heads: the long head and the short head. The long head of the bicep is responsible for giving your arm a fuller, more aesthetically pleasing appearance, as it creates the upper curve of the bicep. To maximize arm definition and strength, it’s important to target this muscle specifically1. Incline Dumbbell Curl

Why It Works:
The incline dumbbell curl is one of the best exercises for isolating the long head of the bicep. By performing the exercise on an inclined bench, you stretch the long head more than with traditional curls, providing a deeper contraction and more muscle engagement.

How to Perform:

• Set an adjustable bench to a 45-degree angle.
• Sit back with a dumbbell in each hand, arms fully extended.
• Curl the weights up while keeping your elbows stationary.
• Lower the weights slowly, stretching the biceps.

Tip: Focus on squeezing the top of the movement to fully engage the long head.

2. Hammer Curl

Why It Works:
Hammer curls target the brachialis muscle, which lies underneath the bicep, but they also stimulate the long head of the bicep. The neutral grip (palms facing each other) helps activate the long head while also improving overall arm strength.

How to Perform:

• Hold a dumbbell in each hand with palms facing inward.
• Curl the weights up while keeping your elbows close to your body.
• Slowly lower the weights back down.

Tip: For maximum engagement of the long head, avoid swinging your arms and focus on slow, controlled movements.

3. Barbell Curl (Wide Grip)

Why It Works:
Using a wider grip in the barbell curl helps emphasize the long head of the bicep. A narrow grip focuses more on the short head, but a wider grip forces the long head to do more of the work, resulting in increased muscle activation and growth.

How to Perform:

• Stand with your feet shoulder-width apart and hold the barbell with a wider than shoulder-width grip.
• Curl the barbell toward your chest while keeping your elbows stationary.
• Slowly lower the barbell back down to the starting position.

Tip: Focus on a slow and controlled descent to maximize time under tension.

4. EZ Bar Curl

Why It Works:
The EZ bar curl offers a more natural grip compared to a straight barbell, which reduces wrist strain while still targeting the long head of the biceps. The unique angle of the EZ bar grip helps focus more on the long head.

How to Perform:

• Hold the EZ bar with an underhand grip, hands shoulder-width apart.
• Curl the bar up to shoulder height, keeping your elbows locked in place.
• Slowly lower the bar to the starting position.

Tip: Engage your core for better stability and form.

5. Concentration Curl

Why It Works:
The concentration curl isolates the biceps by focusing on one arm at a time. This allows for a more intense contraction, especially for the long head. The seated position also eliminates body movement, forcing the biceps to do all the work.

How to Perform:

• Sit on a bench, lean slightly forward, and rest one elbow on the inside of your thigh.
• Curl the dumbbell toward your shoulder while squeezing at the top.
• Lower the dumbbell slowly.

Tip: Make sure to keep your upper arm still throughout the movement to isolate the biceps.

6. Preacher Curl

Why It Works:
The preacher curl is another great exercise for isolating the long head of the bicep. By supporting your arms on the preacher bench, you eliminate any momentum or swinging, forcing the bicep to do all the work.

How to Perform:

• Sit at a preacher curl bench with your upper arms resting on the pad.
• Hold the barbell with an underhand grip and curl the weight toward your chest.
• Lower the weight slowly to the starting position.

Tip: Try to pause at the top of each rep for a second to maximize muscle engagement.

7. Drag Curl

Why It Works:
The drag curl is a variation of the standard barbell curl, but instead of lifting the weight in a typical arc, you drag the barbell up along your torso. This technique helps target the long head by emphasizing a deeper stretch and a fuller range of motion.

How to Perform:

• Grab the barbell with an underhand grip, hands shoulder-width apart.
• As you curl, drag the bar up against your body, keeping the elbows behind your torso.
• Slowly lower the weight back down.

Tip: Perform this exercise slowly to feel the full stretch and contraction.

8. Overhead Cable Curl

Why It Works:
The overhead cable curl is excellent for engaging the long head of the bicep because of the unique angle of resistance. By pulling the cable from an overhead position, you stretch the long head more effectively than with other curls.

How to Perform:

• Attach a rope to the high pulley on a cable machine.
• Stand facing away from the machine, holding the rope with both hands.
• Curl the rope toward your head, keeping your elbows stationary.
• Slowly return to the starting position.

Tip: Keep your core tight and your posture straight to ensure maximum tension on the biceps.

Conclusion

Incorporating these 8 best long head bicep exercises into your workout routine will help you build more defined, sculpted arms. By targeting the long head specifically, you’ll enhance the fullness and peak of your biceps, resulting in impressive arm definition.

Remember, consistency is key when it comes to muscle growth. Combine these exercises with proper nutrition and rest, and you’ll be well on your way to achieving your arm goals.

Pro Tip: Don’t forget to warm up before starting your arm workout and include stretching after your session to avoid injury and improve flexibility.