Long Head Bicep Exercises – Get Bigger And Stronger Arms In 2023!

Getting bigger and stronger arms is a goal for many people, and developing your long head biceps is one way to do it. In this article, we’ll discuss what long head bicep exercises are and how to do them correctly. We will also provide three sample long head bicep exercises to get you started on your journey to bigger and stronger arms. So let’s get started.

What are Long Head Bicep Exercises?

Long head bicep exercises are any exercises that target the long head of the biceps. The long head of the biceps is located on the outside of the upper arm and is responsible for the peak of the biceps when you flex. It is important to develop this muscle if you want bigger and stronger arms, as it is the muscle that is seen when you flex your biceps.

In order to target this muscle, you need to do exercises that include elbow flexion and external rotation. This means that you will be doing exercises that involve bending and rotating your arm at the elbow joint in order to target the long head of the biceps. Examples of such exercises are bicep curls, hammer curls, and preacher curls.

How to do Long Head Bicep Exercises Correctly

When doing any long head bicep exercises, it is important to make sure that you are doing them correctly in order to maximize the benefit and avoid any injuries. Here are some tips to help you do them correctly:

• Make sure to keep your elbows close to your body and your arms parallel to the ground. This will ensure that you are targeting the long head of the biceps and not any other muscles.
• Keep your wrists in line with your forearms. This will help to ensure that you are using the correct form and that you are not putting any unnecessary strain on your wrists.
• Make sure to keep your back straight and your core engaged. This will help to make sure that you are using correct posture and that you are not putting any unnecessary strain on your lower back.
• Make sure to keep your shoulders back and down. This will help to ensure that you are targeting the correct muscles and not any other muscles.
• Make sure to keep your breathing controlled. This will help to ensure that you are getting the most out of each repetition and that you are not putting any unnecessary strain on your body.

3 Sample Long Head Bicep Exercises

1. Bicep Curls

Bicep curls are one of the most popular long head bicep exercises. To do bicep curls, start by standing with your feet shoulder-width apart and holding a pair of dumbbells in each hand with your palms facing up. Then, bend your elbows and curl the dumbbells up towards your shoulders. Make sure to keep your elbows close to your body and your arms parallel to the ground. Then, lower the dumbbells back down to the starting position.

2. Hammer Curls

Hammer curls are another great long head bicep exercise. To do hammer curls, start by standing with your feet shoulder-width apart and holding a pair of dumbbells in each hand with your palms facing inwards. Then, bend your elbows and curl the dumbbells up towards your shoulders. Make sure to keep your elbows close to your body and your arms parallel to the ground. Then, lower the dumbbells back down to the starting position.

3. Preacher Curls

Preacher curls are a great way to really target the long head of the biceps. To do preacher curls, start by sitting on a preacher curl bench with a dumbbell in each hand. Then, bend your elbows and curl the dumbbells up towards your shoulders. Make sure to keep your elbows close to your body and your arms parallel to the ground. Then, lower the dumbbells back down to the starting position.

Conclusion

Long head bicep exercises are a great way to get bigger and stronger arms. They target the long head of the biceps, which is responsible for the peak of the biceps when you flex. It is important to make sure that you are doing these exercises correctly in order to maximize the benefit and avoid any injuries. We have provided three sample long head bicep exercises to get you started on your journey to bigger and stronger arms. So what are you waiting for? Get started today!