10 Best Long Head Bicep Exercises For Massive Peaks In 2024
We've put together a list of the six best long-head bicep workouts with detailed instructions for each one.
Incline Dumbbell Curl
A pair of dumbbells and an inclined bench of 30-45 degrees are needed for this exercise.
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Hammer Curl
A pair of dumbbells and an inclined bench of 30-45 degrees are needed for this exercise.
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Close Grip Barbell Curl
Closer grip barbell curls activate the long head of the biceps more than the short head. This upper-body bicep workout may be the easiest and most effective.
Holding a barbell with an underhand grip and dragging the shoulders/upper arms behind the trunk stretches the long biceps head and increases activity.
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Close Grip Cable Curl
The close-grip cable curl resembles the barbell curl. Only that it may isolate the biceps more than other muscular groups to perform the exercises.
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The single-arm cable curl lets you focus on one arm and squeeze at the top, which may activate the long head of the biceps.
Single Arm Cable Curl
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Bicep curls come in numerous forms, including the Bayesian curl. This upper body exercise targets the long-headed biceps.
Bayesian Curl
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The dumbbell Another bicep curl variation is the Zottman curl. The pronated (palms down) and supinated (palms up) grips are used.
Dumbbell Zottman Curl
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Biceps brachii strain benefits from the dumbbell Zottman preacher curl. Biceps brachii is its main muscle, however wrist flexors, brachialis, and brachioradialis are used.
Dumbbell Zottman Preacher Curl
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The unilateral dumbbell one-arm Zottman preacher curl isolates and engages the biceps brachii.
Dumbbell One Arm Zottman Preacher Curl
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