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10 Effective Exercises Long Head Bicep For Sculpted Peaks

10 Effective Exercises Long Head Bicep For Sculpted Peaks

Many people believe focusing on their biceps means just doing the same old curls. I’m here to tell you, it’s more than that. With years of experience in bodybuilding and strength training under my belt, I’ve learned the importance of targeting specific parts for maximum growth.

The long head bicep, a crucial part of your upper arm, is often overlooked but plays a vital role in sculpting those desired peaks.

Training the long head can dramatically change how your arms look and feel. Through carefully selected exercises long head bicep focused, you’ll not only see an improvement in definition but also gain strength where it counts.

10 Effective Exercises Long Head Bicep For Sculpted Peaks
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Ready to transform your arms? Keep reading to find out how.

Key Takeaways

  • There are two main parts of the bicep muscle, the long head and the short head. Focusing on the long head can give your arms a stronger look with sharper peaks.
  • Using different exercises like dumbbell curls, EZ bar curls, and cable moves targeting the long head helps build bigger and more defined muscles.
  • It’s important to use good form and not lift too heavy to avoid injury. Also, resting is key for muscle growth.
  • Starting each exercise with 3 sets of 8 – 12 reps works well for growing muscles. Adjust weight if it feels too easy or hard.
  • Getting advice from a fitness instructor can improve your workouts by ensuring correct techniques and preventing overtraining.

Understanding the Bicep Brachii Muscles

Your bicep has two main parts – the long head and the short head. Both play a key role, but exercises long head bicep help make your arm look bigger and stronger.

Anatomy of the bicep muscles

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms

The bicep has two main parts: the long head and the short head. These work together to move your upper arm. They help you lift things and curl your arm. The long head is on the outside of your arm, making those bicep peaks when you flex.

Think about doing a dumbbell curl or chin-up. You use these muscles a lot. The long head helps with lifting your forearm and turning your palm up. It’s attached at one end near your shoulder and at the other end past your elbow joint, on a bone in your lower arm.

This setup lets you do many moves, from simple tasks like picking stuff up to heavy weightlifting exercises that make your muscles grow bigger and stronger.

Differentiating the long head and short head

Your bicep has two main parts, the long head and the short head. The long head is on the outside of your arm. It gives your bicep that high peak when you flex. The short head is on the inside part of your arm.

Both parts work together to bend your elbow and turn your hand palm up.

To grow big muscles, focus on exercises for both heads but add more for the long head for those peaks. Use weights like dumbbells and barbells with different curls to hit both heads well.

Curls where you keep your arms in front or pull from above really stretch and work that long head.

Benefits of Training the Long Head Bicep

10 Effective Exercises Long Head Bicep For Sculpted Peaks
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Working out the long part of your upper arm muscle gives you sharper peaks. It also makes your entire upper arm muscle stronger. This means better lifts and a cooler look. So, doing exercises long head bicep helps in many ways.

More defined peaks

Focusing on the long head of your biceps can really make your arms stand out. This part of the muscle helps form that classic peak that looks great when you flex. By doing specific exercises, like concentration curls and preacher bench moves, you target this area well.

These workouts stretch and contract the long head more than other types of arm exercises.

Having sharp bicep peaks does more than just look good. It shows you have put in the work to detail all parts of your muscles. Tools like dumbbells, barbells, and cable machines are perfect for these routines.

They let you adjust angles and resistance to hit the long head right where it needs it most. This approach leads to stronger and more sculpted upper arms that stand out in any crowd or competition stage.

Increased overall bicep strength

10 Effective Exercises Long Head Bicep For Sculpted Peaks
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Strong biceps help with more than just looks. They make you better at lifting heavy things and doing pull-ups. Training your long head bicep can boost this strength. So, your whole arm gets stronger, not just one part.

This makes other exercises easier too, like rowing and pressing.

Next up: the best exercises to grow that long head muscle for bigger peaks

10 Effective Exercises Long Head Bicep

Looking to build those bicep peaks? We got you. These exercises long head bicep are just what you need. From curls with dumbbells to cable moves, we show the best ways to pump up your arms.

Grab your free weights, find a pull-up bar, and let’s get into it. This mix has everything from classic preacher curls to modern cable tricks that hit all the right spots in your upper arm muscles.

1. Dumbbell Standing Single Spider Curl

Grab a dumbbell in one hand and stand up straight to start the Dumbbell Standing Single Spider Curl. Lean forward slightly, letting your arm hang down. This position helps target the long head bicep, which is key for those sculpted peaks bodybuilders aim for.

Now, curl the weight up towards your shoulder, keeping your elbow still. Make sure you flex that bicep at the top before slowly lowering back down.

This exercise really zeroes in on that specific muscle area while also working out other parts of your arm like the deltoids and brachialis. It’s perfect for when you want to focus on muscle growth in a particular spot but still get some overall strength benefits.

Plus, it adds variety to your workout routine, keeping things fresh and challenging.

2. Dumbbell Standing One Arm Curl (over incline bench)

To do this exercise, find an incline bench. Stand next to it and hold a dumbbell in one hand. Your arm should hang straight down. Curl the weight up towards your shoulder, keeping your elbow close to your body.

Make sure only your forearm moves.

This move targets the long head of your biceps brachii muscle well because of the angle and position. Doing repetitions will help build stronger biceps with more defined peaks. Change arms after you finish one set to work both sides equally.

3. Dumbbell Preacher Curl (Turned Torso)

Moving from the dumbbell standing one arm curl, we find another great exercise for the bicep’s long head: the dumbbell preacher curl with a turned torso. This move requires a bench and a dumbbell.

Start by sitting on a preacher bench. Hold a dumbbell in one hand. Your upper arm should rest against the bench pad, but here’s the twist—turn your body slightly so your shoulder moves forward.

This small tweak makes a big difference. It puts more focus on the long head of your biceps, helping sculpt those peaks you’re after. As you lift and lower the weight, keep your movements smooth and controlled.

Elbow flexion is key here; make sure it’s only your forearm moving. By doing this, you target exactly what we want—the long head of your biceps—for better strength and shape.

4. Dumbbell Zottman Preacher Curl

The Dumbbell Zottman Preacher Curl targets your bicep muscles in a unique way. You start by holding weights in front of you on the preacher bench. Your palms face up as you lift the dumbbells towards your shoulders.

Then, at the top, twist your hands so your palms face down and slowly lower the weights. This move works both parts of your biceps and even gets other arm muscles involved.

Using this exercise helps grow bigger peaks on your biceps by hitting them from different angles. The twisting motion also strengthens your grip and forearms, making this a multi-benefit workout for bodybuilders focused on arm development.

It’s like combing two exercises into one – a regular curl and a reverse curl – which saves time while boosting muscle growth.

5. Dumbbell Concentration Curl

Moving from the Dumbbell Zottman Preacher Curl, we now focus on the Dumbbell Concentration Curl. This exercise is great for targeting the long head of your bicep muscle. You need a dumbbell and a bench to start.

Sit down and spread your legs wide. Rest one arm against the same side leg, just above the knee. Hold a dumbbell with your palm facing up, elbow steady.

Slowly lift the weight towards your shoulder, keeping your upper arm still. Only move your forearm. Squeeze hard at the top then lower back down slowly. This action keeps tension directly on your biceps tendon and helps sculpt those peaks better than many other exercises can promise to do so—making it essential for building muscle strength in that area of your arms.

6. EZ Barbell Drag Curl

The EZ Barbell Drag Curl is a great move for your arm routine. You’ll use an EZ curl bar for this exercise. Stand up straight and hold the bar with your palms facing up. Start with the bar close to your body.

As you pull the weight up, keep it against your torso as if you’re dragging it along your body. This targets the long head of your bicep muscle more than regular curls do.

Keeping elbows back makes this move work well. Lift until hands are about chest level, then lower slowly. This kind of curl changes how muscles work together during the lift, giving better shape to biceps peaks over time—perfect for bodybuilders aiming at top muscle form and strength in their arms.

7. EZ-Barbell Standing Preacher Curl

EZ-Barbell Standing Preacher Curl is a strong move for the long head bicep. You need an EZ bar and a preacher bench to start. Grip the bar with your hands shoulder-width apart. Stand close to the preacher bench, so it supports your upper arms but not your back.

Now, curl the bar towards you, keeping elbows still and only moving your forearms. This focuses hard on the long head bicep. Slowly lower the bar back down after a short pause at the top of your curl.

This exercise makes sure you work each arm equally because both sides lift together. It’s great for adding muscle shape up top near your shoulders too! Next, let’s shift focus to another intense workout: Cable Standing Inner Curl.

8. Cable Standing Inner Curl

Moving from the preacher bench to standing exercises, the Cable Standing Inner Curl is a great switch. This exercise uses a cable machine. It focuses on your inner biceps. You grab the handle with palms facing up.

Keep them close together. Then, you curl your hands towards your shoulders.

This move helps sculpt those peaks in your biceps. It makes sure both sides of your arm get strong and look good. The steady pull from the cable adds tension through the whole move.

This means more work for your muscles at every part of the lift.

You can adjust how heavy you lift with this machine easily. This helps you train right without going too hard too fast. Make sure to keep form sharp – don’t swing or cheat by using other parts of your body to help lift!

9. Cable Close Grip Curl

Cable Close Grip Curl works wonders on your long head bicep. You’ll need a cable machine and a straight bar attachment. Stand facing the machine, grab the bar with both hands close together, and keep your elbows by your sides.

Now, pull the bar up towards your chin by bending your elbows. Keep it smooth; no jerking. This exercise makes sure both arms work hard and helps you get those bicep peaks.

Doing this consistently adds serious definition to your arms. It’s great because the cable offers constant tension during the lift, more so than dumbbells or kettlebells might in similar moves like curls with weights.

This means every part of the movement builds muscle.

10. Kettlebell Standing One Arm Curl Over Incline Bench

Moving from the cable close grip curl, let’s focus on another effective move for the long head bicep. This time, we use a kettlebell and an incline bench. You stand next to the incline bench holding a kettlebell in one hand.

Then you lean over slightly, resting your free arm on the bench for support. Keep your back straight.

Next, you curl the kettlebell up towards your shoulder, flexing at the elbow but keeping your upper arm still. This focuses work on your bicep, especially its long head part. Make sure to keep things smooth and controlled—no jerky moves! Lower it back down slowly after each lift to maximize muscle tension throughout.

It’s a great addition to mix up your routine and hit those biceps from a new angle with equipment like kettlebells and benches usually easy to find in any gym setting.

For each exercise, start with 3 sets of 8-12 reps. This range helps grow muscles. If the last rep feels easy, add weight next time. For growth and strength, rest for 1 to 2 minutes between sets.

Next up are common mistakes to watch out for during your workout.

Common Mistakes and Tips for Long Head Bicep Exercises

10 Effective Exercises Long Head Bicep For Sculpted Peaks
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Working out the long part of your bicep is great for bigger muscles. But, doing these exercises wrong can hurt instead of help.

Form is important

Keeping the right form during barbell curls, dumbbell curls, and cable curls matters a lot. This makes sure you hit your bicep’s long head just right. It also helps keep injuries away.

Think about it – doing exercises with poor form can lead to strains or even more serious issues with your biceps tendon.

Next up, lifting too much weight can be tempting. Keep an eye on this as we move forward to avoid overdoing it.

Avoid lifting too heavy

Lifting too much weight can hurt your progress. It’s easy to think that more weight equals bigger muscles, but this isn’t always true. Using weights that are too heavy for you can lead to bad form.

This means you might not be hitting the long head bicep the way you want. Plus, it increases your risk of injury which could keep you from working out at all.

Focus on using a weight that lets you do each exercise with proper technique. For moves like the dumbbell curls or barbell lifts, selecting the right amount of load is key. You should feel the muscle working hard by the last couple of reps, but not so much that your form falls apart.

Paying attention to how your body feels and practicing good lifting habits will help grow those bicep peaks without harm.

Don’t overtrain

10 Effective Exercises Long Head Bicep For Sculpted Peaks
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Training too much can hurt your muscles, making them tired and weak. This is key for bodybuilders who focus a lot on their biceps. If you over train, your muscle growth might stop.

Your body needs rest to get stronger. Hitting the gym hard every day won’t let your muscles heal. Think about how after a tough workout, like push-ups or bicep curls with dumbbells, you feel sore.

That’s because your muscles are fixing themselves and getting bigger.

Taking days off is part of training smart. Instead of working out non-stop, mix in some rest days. Use this time to feed your body good food and maybe drink a protein shake or two.

This way, when it’s time to lift weights again, you’ll be ready to go full force.

Seek guidance from a professional trainer

Getting advice from a fitness instructor helps a lot. They show you the right way to do exercises. This means you will not hurt yourself by doing it wrong. Fitness instructors know how muscles work together.

They can pick the best exercises for your goals, like getting bigger bicep peaks or stronger arms.

Fitness instructors also keep an eye on your form during workouts. Bad form means less effective workouts and more chance of injury. They make sure you lift weights that are just right, not too heavy or too light.

Plus, they help you set up a plan so you don’t work out the same muscle too much. This keeps your training balanced and safe.


10 Effective Exercises Long Head Bicep For Sculpted Peaks
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Strong bicep peaks make a big impact. They show strength and dedication. These ten exercises long head bicep are your path there. Easy to do, they fit into any workout routine. Think about where you can add them in yours.

Do you seek stronger arms? These moves will get you there, step by step. For extra help, a professional trainer’s advice might be just what you need. Don’t forget – improvement comes with consistency and patience.

Aim high, take one day at a time, and watch your muscles grow!


1. What’s the best exercise for my biceps?

Hammer curls and biceps curls are great! They help make your arms strong and look good. You can do them standing up or sitting down.

2. Can chin-ups help my biceps too?

Yes, they can! Chin-ups work on many muscles at once, including your biceps. It’s like a super move for your upper body.

3. Why should I care about shoulder movements in arm exercises?

Shoulder moves, like pulling up or pushing away from you, work more than just your arms. They make sure your whole upper body gets stronger together.

4. Are there exercises that make both my biceps and other muscles strong?

Sure! Compound exercises like squats with a curl or push-ups hit multiple spots at once – not just your arms but also legs, chest, and back.

5. What if I want to focus only on my bicep peaks?

For sharp-looking peaks, try flexing hard at the top of each curl and mix in some reverse curls too. This targets the very top part of your bicep!

6. How important is food and rest for building bigger muscles?

Super important! Eating right helps repair muscles after working out… And getting enough sleep lets them grow bigger and stronger.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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