Best long head bicep exercises

Long head bicep exercises are exercises that specifically target the long head of the bicep muscle. The bicep muscle has two heads, the long head, and the short head, and each head is responsible for a different movement. The long head of the bicep muscle is responsible for shoulder flexion and is the muscle that gives the bicep its peak when flexed.

To target the long head of the bicep muscle, it is important to perform exercises that involve shoulder flexion with the elbow close to the body. This will allow the long head of the bicep to be fully engaged and activated.

Here are several long head bicep exercises that you can include in your workout routine to increase the size and improve the look of your arms:

1. Standing Barbell Curl: This exercise is performed by holding a barbell with an underhand grip and curling the weight up towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle.
2. Standing Dumbbell Curl: Similar to the barbell curl, this exercise is performed by holding a dumbbell in each hand and curling the weight up towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle.
3. Standing Incline Dumbbell Curl: This exercise is performed by sitting on an incline bench and holding a dumbbell in each hand and curling the weight up towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle.
4. Standing Hammer Curl: This exercise is performed by holding a dumbbell in each hand with a neutral grip and curling the weight up towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle.

5. Standing Reverse Curl: This exercise is performed by holding a barbell or dumbbells with an overhand grip and curling the weight up towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle, as well as the brachioradialis and the forearm muscles.
6. Standing Cable Curl: This exercise is performed by attaching a straight bar or a rope handle to a low cable pulley and curling the weight up towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle.
7. Standing Reverse Cable Curl: This exercise is similar to the standing cable curl, but is performed with an overhand grip on the bar or rope handle. This exercise targets the long head of the bicep muscle, as well as the brachioradialis and the forearm muscles.
8. Standing Resistance Band Curl: This exercise is performed by holding a resistance band and curling the band towards your shoulders, keeping your elbows close to your body. This exercise targets the long head of the bicep muscle.

It’s important to use proper form and to not use weights that are too heavy that may cause you to sacrifice form, as this can lead to injury. It’s recommended to start with a moderate weight and increase as you progress. To get the best results, it’s also important to vary your routine by including different exercises, adjusting the weight, reps and sets, and also incorporating other exercises that target the other muscle groups. Additionally, it’s important to eat a proper muscle building diet, which will provide your body with the necessary nutrients to build muscle. Also, getting enough rest and taking recovery time, will allow your muscles to repair and grow faster, and thus help you to achieve your target arm size faster.