Bicep Long Head Exercises: Master Your Arm Workouts


Welcome to our guide on bicep long head exercises, your key to unlocking the potential for impressive arm definition and strength! Whether you’re a fitness enthusiast or just starting on your fitness journey, understanding how to target the bicep long head is essential for achieving those eye-catching biceps.

In this article, we’ll break down everything you need to know about the bicep long head, why it matters, and, most importantly, how to perform the best exercises that target this muscle effectively. We’ll keep things simple and clear, so don’t worry if you’re not a fitness expert.


So, let’s dive right in and discover how you can sculpt those long, powerful biceps that turn heads at the gym. Whether your goal is to enhance your arm aesthetics or build strength, we’ve got you covered with the top bicep long head exercises and expert tips.

Understanding the Bicep Muscle

The bicep muscle, often referred to simply as the “bicep,” is one of the most iconic muscles in the human body. It’s the muscle that creates that coveted bulge in your arm when you flex, and it plays a significant role in both functional movements and aesthetics. To truly appreciate the importance of bicep long head exercises, it’s essential to understand the anatomy and function of this muscle.

Anatomy of the Bicep Muscle

The bicep is a two-headed muscle, as the name suggests. These two heads are:

  1. Bicep Brachii Short Head: This is the inner head of the bicep, closer to the body’s midline. It is responsible for the peak of the bicep when flexed and contributes to the overall thickness of the arm.
  2. Bicep Brachii Long Head: The long head of the bicep, as the focus of our discussion, is the outer head. It originates from the scapula (shoulder blade) and inserts into the radius bone in the forearm. When well-developed, it provides a distinct and appealing shape to the bicep.

Function of the Bicep Muscle

The primary function of the bicep muscle is to flex the elbow joint, bringing your forearm toward your upper arm. However, the bicep’s role isn’t limited to this simple action. It also plays a crucial role in:

  • Supination: This movement involves turning the palm of your hand upward. The bicep, particularly the long head, contributes significantly to this motion.
  • Stabilization: The bicep helps stabilize the shoulder joint, especially when lifting heavy objects or performing activities that require arm control.

Why the Long Head Matters

While both heads of the bicep are important for overall arm strength and appearance, the long head deserves special attention. It’s the part of the bicep that gives it that coveted “peak” and contributes to arm aesthetics. A well-developed long head can make your arms look more sculpted and impressive.


Moreover, targeting the long head isn’t just about appearance. It also contributes to balanced muscle development and can help prevent muscle imbalances that may lead to injury. Neglecting the long head can result in an uneven, less appealing bicep shape.

In conclusion, the bicep is a complex muscle with multiple functions, and its long head plays a vital role in both function and aesthetics. By understanding the anatomy and function of the bicep, you’ll be better equipped to appreciate the importance of incorporating bicep long head exercises into your workout routine.

Benefits of Targeting the Bicep Long Head

Targeting the bicep long head in your workout routine offers a range of benefits that go beyond just building bigger arms. Here are some key advantages:

  1. Enhanced Arm Symmetry: Focusing on the long head of the bicep helps create a well-rounded and proportionate appearance in your arms. This is essential for achieving that coveted “peak” in your bicep muscle, contributing to an aesthetically pleasing arm shape.
  2. Improved Overall Bicep Development: While the bicep brachii has two heads (the long head and the short head), the long head makes up a significant portion of the muscle mass. Strengthening the long head ensures that your bicep muscle is fully developed, giving your arms a fuller and more impressive look.
  3. Increased Bicep Definition: Developing the long head can lead to better muscle separation and definition in the bicep. This added definition not only looks great but also showcases your hard work and dedication in the gym.
  4. Functional Strength: A strong long head of the bicep contributes to functional strength in your arms. This can improve your ability to perform everyday tasks that involve lifting or pulling, making daily life easier and less physically taxing.
  5. Injury Prevention: A well-balanced bicep, including a developed long head, can help stabilize the shoulder joint. This added stability can reduce the risk of shoulder injuries and imbalances that might occur from overemphasizing the short head of the bicep.
  6. Confidence Boost: Achieving a fully developed bicep long head can boost your self-confidence, both inside and outside the gym. Feeling and looking strong can have a positive impact on your self-esteem and overall well-being.
  7. Balanced Physique: A developed long head contributes to a balanced and harmonious physique, especially when combined with a well-developed chest, back, and shoulders. This balance is often sought after by bodybuilders and fitness enthusiasts.

In conclusion, targeting the bicep long head in your workouts is not just about building bigger arms; it’s about achieving a well-rounded, proportionate, and aesthetically pleasing physique while reaping the functional benefits of increased strength and injury prevention.

Top Bicep Long Head Exercises

When it comes to building impressive biceps, it’s crucial not to neglect the long head of the bicep. The long head is the muscle responsible for the peak and overall shape of your bicep. By incorporating the following top bicep long head exercises into your workout routine, you can develop a well-rounded and aesthetically pleasing set of biceps.

1. Barbell Curls

Barbell curls are a classic exercise that targets the bicep long head for overall arm development.

Barbell Curls

How to:

  • Stand with feet shoulder-width apart, holding a barbell with an underhand grip.
  • Curl the barbell towards your chest while keeping your elbows stationary.
  • Slowly lower the barbell to the starting position.


  • Use proper form to avoid using momentum.
  • Start with a manageable weight and gradually increase it.

2. Incline Dumbbell Curls

Incline dumbbell curls shift the focus to the long head and emphasize the peak of the bicep.

Incline Dumbbell Curls

How to:

  • Sit on an incline bench with back support, holding a dumbbell in each hand.
  • Let your arms fully extend, then curl the dumbbells upward.
  • Squeeze the biceps at the top, then lower the weights.


  • Maintain a controlled movement to isolate the long head.
  • Adjust the bench angle for different variations.

3. Hammer Curls

Hammer curls target both the long head and brachialis muscles, adding thickness to your arms.

Hammer Curls

How to:

  • Hold a dumbbell in each hand with a neutral grip (palms facing each other).
  • Keep your elbows close to your torso as you curl the dumbbells.
  • Lower the weights in a controlled manner.


  • Focus on the squeeze at the top of the movement.
  • Use a challenging but manageable weight for best results.

4. Concentration Curls

Concentration curls isolate the bicep long head, providing a deep burn and peak development.

Concentration Curls

How to:

  • Sit on a bench with legs apart, hold a dumbbell in one hand, and rest your elbow against your thigh.
  • Curl the dumbbell upwards, keeping your upper arm stationary.
  • Lower the weight with control.


  • Maintain strict form and concentrate on the bicep contraction.
  • Perform equal reps on each arm.

5. Preacher Curls

Preacher curls emphasize the long head by eliminating momentum and isolating the biceps.

Preacher Curls

How to:

  • Use a preacher curl bench with your arms extended over the pad.
  • Hold a barbell or dumbbell, curl upwards, and squeeze at the top.
  • Slowly lower the weight.


  • Focus on the mind-muscle connection for better results.
  • Start with a lighter weight to master form.


Incorporate these top bicep long head exercises into your workout routine, ensuring proper form and gradually increasing the weight to challenge your muscles.

Sample Bicep Long Head Workout Routine

Here’s a sample bicep long head workout routine that you can follow to target and develop your bicep long head effectively. This routine can be performed at the gym, but you can also adapt it for a home workout if you have the necessary equipment.

Day 1: Bicep Emphasis

Barbell Curls

  • Warm-up: 1 set of 10-12 reps with a light weight.
  • Working sets: 3 sets of 8-10 reps with a challenging weight.

Hammer Curls

  • 3 sets of 10-12 reps with dumbbells.

Preacher Curls

  • 3 sets of 8-10 reps using an EZ curl bar or dumbbell.

Rest: 60-90 seconds between sets.

Day 2: Rest or Active Recovery (Stretching/Yoga)

Day 3: Bicep Emphasis

Incline Dumbbell Curls

  • Warm-up: 1 set of 10-12 reps with a lightweight.
  • Working sets: 3 sets of 8-10 reps with a challenging weight.

Concentration Curls

  • 3 sets of 10-12 reps with a dumbbell, focusing on each arm individually.

Hammer Curls (Alternate Variation)

  • 3 sets of 10-12 reps with a different grip or angle.

Rest: 60-90 seconds between sets.

Day 4: Rest or Active Recovery (Stretching/Yoga)

Day 5: Bicep Emphasis

Barbell Curls (Alternate Variation)

  • Warm-up: 1 set of 10-12 reps with a light weight.
  • Working sets: 3 sets of 8-10 reps with a challenging weight.

Preacher Curls (Alternate Variation)

  • 3 sets of 8-10 reps using a different grip or angle.

Incline Dumbbell Curls (Alternate Variation)

  • 3 sets of 10-12 reps with a different angle or technique.

Rest: 60-90 seconds between sets.

Day 6: Rest or Active Recovery (Stretching/Yoga)

Day 7: Active Rest or Optional Cardio


  • Warm-up with a lighter weight to prevent injury and prepare your muscles.
  • Focus on maintaining proper form throughout each exercise.
  • Use a weight that challenges you within the recommended rep range.
  • Progressive overload is key for muscle growth, so aim to increase weight or reps over time.
  • Ensure you maintain a balanced diet and get enough rest for muscle recovery and growth.


Remember that consistency is crucial in any workout routine. Adjust the weights and repetitions as needed to match your fitness level and gradually increase intensity as you progress.

Common Mistakes to Avoid

When it comes to working on your bicep long head, avoiding common mistakes is crucial to achieving the best results and preventing injury. Here are some pitfalls to watch out for:

  1. Neglecting Proper Form: One of the most common mistakes is sacrificing form for heavier weights. Using improper form not only reduces the effectiveness of the exercise but also increases the risk of injury. Always prioritize correct form over lifting heavy weights.
  2. Overtraining: While building your bicep long head is essential, overtraining can lead to burnout and injury. It’s important to allow your muscles to recover adequately between workouts. A well-planned workout routine with sufficient rest days is key.
  3. Ignoring Other Muscle Groups: Focusing solely on bicep long head exercises can lead to muscle imbalances. Make sure to incorporate exercises for other muscle groups in your workout routine, such as the triceps, shoulders, and back, for overall arm development and balance.
  4. Not Using a Full Range of Motion: Partial repetitions won’t fully engage the bicep long head. Ensure that you perform each exercise through a complete range of motion to target the muscle effectively and stimulate growth.
  5. Relying on a Single Exercise: Some individuals stick to only one or two bicep exercises, thinking it’s enough. Variety is key to continuous progress. Incorporate a range of exercises to challenge your muscles from different angles and stimulate growth.
  6. Ignoring Nutrition: Building muscle isn’t just about exercise; it’s also about nutrition. Neglecting your diet by not consuming enough protein and essential nutrients can hinder your progress. Make sure you’re fueling your body adequately.
  7. Lifting Too Light: On the opposite end of the spectrum, lifting weights that are too light won’t provide the necessary stimulus for muscle growth. Gradually increase the weight as you become stronger to continue progressing.

By avoiding these common mistakes, you’ll not only improve the effectiveness of your bicep long head workouts but also reduce the risk of injuries, ensuring a safe and productive fitness journey.

Nutrition and Recovery

When it comes to developing the bicep long head, exercise is only half the equation. Proper nutrition and recovery play an equally crucial role in achieving your fitness goals. Here’s what you need to know:

  1. Protein Is Your Best Friend: Protein is the building block of muscle. To fuel the growth of your bicep long head, ensure you’re consuming an adequate amount of high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, and plant-based options like beans and tofu. Aim for at least 1.2 to 2.2 grams of protein per kilogram of body weight daily.
  2. Balanced Diet: Alongside protein, maintain a balanced diet rich in complex carbohydrates, healthy fats, and a variety of fruits and vegetables. Carbohydrates provide energy for your workouts, and fats support overall health and hormone production.
  3. Stay Hydrated: Dehydration can hinder muscle function and slow down recovery. Drink plenty of water throughout the day, especially before, during, and after your workouts.
  4. Post-Workout Nutrition: After an intense bicep long head workout, it’s essential to refuel your body. Consume a combination of carbohydrates and protein within the first hour post-exercise. This helps replenish glycogen stores and kickstarts the muscle repair process.
  5. Supplements: While whole foods should be your primary source of nutrition, supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) can be beneficial if you struggle to meet your nutrient requirements through food alone. Consult with a healthcare professional before adding supplements to your routine.
  6. Prioritize Sleep: Quality sleep is when your body does most of its repair and growth. Aim for 7-9 hours of sleep per night to optimize recovery.
  7. Stretch and Foam Roll: Regular stretching and foam rolling can improve flexibility, reduce muscle tension, and prevent injuries. Focus on the bicep, shoulder, and forearm areas to support bicep long head development.


Incorporating these nutrition and recovery strategies into your routine will complement your bicep long head exercises and promote overall muscle growth and development.


Q 1. How often should I train my bicep long head?

Ans. It’s recommended to train your bicep long head 1-2 times per week with sufficient rest between sessions to allow for recovery and muscle growth.

Q 2. Can women benefit from these exercises too?

Ans. Absolutely! Bicep long head exercises are beneficial for both men and women, as they contribute to overall arm strength and aesthetics regardless of gender.

Q 3. Is it necessary to use heavy weights?

Ans. While heavy weights can be effective for muscle growth, it’s not always necessary. Focus on using weights that challenge your muscles while maintaining proper form to prevent injury.

Q 4. How long does it take to see results?

Ans. Results vary from person to person, but with consistent effort, you can expect to see noticeable improvements in your bicep long head within a few weeks to a few months.

Q 5. What if I have elbow or wrist pain during these exercises?

Ans. If you experience discomfort, it’s crucial to stop the exercise and consult a fitness professional or healthcare provider. It might indicate improper form or an underlying issue that needs addressing.

Q 6. Can I do these exercises at home without gym equipment?

Ans. Yes, you can adapt some bicep long head exercises for home workouts. For example, you can use resistance bands, bodyweight exercises like push-ups, or household items as makeshift weights to target your bicep long head effectively.


In conclusion, developing the bicep long head is not only essential for achieving well-rounded and aesthetically pleasing arms but also for overall arm strength and function. By incorporating the top bicep long head exercises into your workout routine, you can target this muscle effectively and see significant improvements over time.

Remember, consistency and proper form are key to success in any fitness endeavor. Start slow, gradually increase the intensity, and pay attention to your body’s signals to avoid injury. Combine your training with a balanced diet rich in protein and allow your muscles to recover adequately for optimal results.

Healthy Habits, Happy Life with Fitthour

Get exclusive access to our newsletter and receive personalized workout plans, nutrition advice, and more.

We don’t spam! Read our privacy policy for more info.

Unlock Your Fitness Potential with Our Expert Ebooks!

Expert Fitness Tips Await You!" - Our expert ebook collection offers the latest and most effective fitness tips to help you achieve your goals.

We don’t spam! Read our privacy policy for more info.

Leave a Comment