10+ Powerful Long Head Bicep Exercises To Build Taller, More Defined Biceps

Anatomy Of The Long Head Biceps

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

The long head bicep is one of two parts of the thick biceps brachii muscle, also known as the biceps. The other part of the biceps is the short head. Together, they assist in elbow flexion (bending), supination (turning the palm upwards), and shoulder flexion (raising the arm). 

Elbow flexion, supination, and shoulder flexion are vital for many upper-body movements. Elbow flexion is required for tasks such as holding a cell phone to your ear. Supination is needed for tasks like turning a door knob or holding a tray. We use shoulder flexion every time we reach overhead or grab an item from a high shelf.

In contrast to the biceps short head, the long head also contributes to stabilizing the shoulder joint.   

The supraglenoid tubercle is a small bump on the shoulder blade where the long head of the biceps muscle attaches. Specifically, it’s right above the socket of the shoulder joint (the glenoid cavity). The supraglenoid tubercle is the long head bicep’s point of origin. From its origin, the long head travels down the arm on the lateral (external) side. 

Its path runs down the bicipital groove located at the top of the humerus (upper arm bone). The bicipital groove is like a small indentation on the front of your upper arm bone. This is where the tendon of the long head of the biceps muscle runs through. After exiting the bicipital groove, it meets up with the short head tendon to form the muscle belly. 

The muscle belly is the largest part of a muscle, made up of muscle fibers bundled together. The short and long head together make up the aesthetically pleasing and sought-after muscles of the upper arm.

The long head attaches to the radial tuberosity, a bony bump in the upper part of the radius bone. The radius is one of two forearm bones located on the thumb side. It helps the muscle pull and move your forearm, which allows for lifting and rotating your arm.  

The medial (inner side) forearm fascia is a layer of connective tissue that supports the muscles of the inner forearm. It’s like a protective cover, keeping the muscles in place and providing a place for tendons to attach. The medial forearm fascia’s support in conjunction with the work of the biceps helps the arm with its many movements.

Benefits Of Bicep Long Head Exercises

Complete The Bicep Development

We all want those boulder biceps, but it is important to develop all parts of the bicep. As the name suggests, the biceps are made up of two muscles, which include the short head (inner part) and the long head (outer part). 

To form the outer bicep peak, you must include long head-specific exercises. This may complete the bicep development. Furthermore, these exercises will make your biceps appear larger overall. 

Build Bicep Strength

To maximize elbow flexion strength (curling the lower arm) we must utilize exercises from different angles, which include the long head specific positions i.e., incline dumbbell curls and dumbbell hammer curls. 

Remember, size and strength go hand in hand, so the goal is to make the long head bigger and stronger by using long exercises with moderate-heavy loads. 

Develop Grip Strength

Gripping a dumbbell or an object, in general, will draw some grip strength from tapping into grip-specific and forearm muscles.

Bicep curls in long head-specific positioning may stimulate the grip strength if they are an addition to your current strength training routine, thereby further improving grip strength. 

Prevent Injuries

Long head bicep exercises help build up bicep and shoulder strength and stability, which makes them less susceptible to strain and tear.  

Tips For Doing Long Head Bicep Exercises

Pin The Shoulders Back

The long head of the biceps inserts into the shoulders and is activated when the shoulders are pinned and brought behind the body, this is because the bicep head is placed into a stretched and active position. 

The idea is to target the long head of the bicep as much as possible, it is important to pin the shoulders/upper arms throughout any long head-specific movements.  

Focus On Lower Arm Flexion (Bicep Curl)

To minimize the involvement of other areas of the shoulder, make sure that you use the lower arm and hinge at the elbow or any long head-specific bicep curl. Some lifters bring the weight up with the legs, back, and upper arms, which reduces bicep activation.

Optimize Breathing Techniques

At times breathing can be undervalued when it comes to lifting, but it can make all of the difference. Breathing can help stabilize the core and spine from becoming loaded, where the spine becomes curved and pressured in an unnatural and unsafe position. In turn, this could reduce the chances of injury. 

Secondly, breathing ensures that oxygenated blood reaches the brain and muscles, which lowers the risk of fainting. 

Observe Good Nutrition

The missing gap is nutrition. To optimize the appearance of the bicep long head, you must observe a diet that. We suggest starting the day with a healthy and wholesome breakfast. Then focus on not overeating and working your way to ~1g of protein per pound of body weight every day. Overall this will improve body composition and the appearance of the biceps.  

Common Long Head Bicep Training Mistakes 

Not Moving Through Full Range Of Motion

Moving through a partial range of motion (ROM) when performing long head bicep exercises can affect muscular hypertrophy. Muscular hypertrophy, in simple terms, is the process of your muscles growing larger in size. 

Exercises like strength training can cause micro tears in the muscle. As the muscle repairs itself, the muscle becomes larger and stronger. Studies have found that performing an exercise through full ROM produces a greater effect on the muscle. 

If the weight is too heavy, a common compensation is to reduce the range of motion. Aim for a weight that allows you to execute the movement through full ROM.

Neglecting Recovery Time

Strength training requires adequate recovery time for the body to properly restore itself. Protein synthesis for muscle repair, energy replenishment, and rest for muscular fatigue all require recovery time. 

Recovery time will vary depending on factors like volume, load, and the type of contractions. Recovery plays an important role in muscular growth, performance, and preventing injuries. Studies suggest that taking a 48–72 hour break from working the same muscle group will help the muscles repair adequately. 

Sufficient water intake and nutrition will help with energy replenishment and hydration. Light physical activity can increase blood flow and aid in recovery, but pay attention to how you’re feeling. If you’re very sore or overly tired, try gentle stretching, foam rolling, and getting adequate rest.

Improper Form And Technique

Proper form and technique will help target the correct muscles and ensure effectiveness when performing bicep long head exercises. A distal bicep tendon rupture is common in upper body exercises like the bicep curl. This common injury occurs at the attachment point of the biceps tendon near the elbow. Using proper form and technique will ensure effectiveness and lower the risk of injury.

With each variation of exercise to target the long head, ensure the proper technique is understood and proper form is used. If you’re unsure how to execute the exercise, work with a professional to prevent injuries and maximize your workout.

Lifting Weight That Is Too Heavy 

If your goal is to increase muscle mass in your arms, the best bicep long head exercises will help you get there. However, attempting to lift a weight that’s too heavy to execute with proper form can impact your results.

It might be tempting to grab a weight that’s heavier than you can handle to try and maximize your results. Lifting weights that are too heavy often leads to swinging or using momentum in exercises like the bicep curl. Weight that’s heavier than you can handle also increases your risk of injury.

Finding the appropriate weight will encourage proper form, reduce the risk of injury, allow for full ROM, and increase effectiveness.                   

Conclusion

All in all, if you want to maximize bicep development in terms of size and strength, you must include long head-specific exercises.

These exercises are built around the idea of putting the long head in a stretched position to make it more dominant and activated over other muscles and the head of the bicep. 

By including long head-specific exercises you may improve grip strength and reduce bicep injury risk. Feel free to try one of our six long-head bicep recommendations. 

Frequently Asked Questions