Long Head Bicep: A Simple and Complete Guide to Bigger Arms
Many people want big and strong arms, but they do not always know which part of the arm they should train. The biceps muscle has two parts: the short head and the long head. The long head is very important because it creates the tall “bicep peak” that makes your arm look round and full. When you understand how the long head works and how to train it, you can make your arms look much better in a short amount of time. This guide will help you learn everything about the long head bicep in simple and easy words.
What Is the Long Head Bicep?
The long head is one of the two muscles that form your biceps. It starts near your shoulder and goes all the way down to your forearm. It is called the “long” head because it covers more distance than the short head. When you flex your arm and see a tall, round shape, most of that shape comes from the long head.
This muscle works more when your arm is behind your body or when your hand is turned outward. That means some exercises train the long head better than others. If you only do basic curls, you might train the biceps but not the long head enough. This is why choosing the right exercises is very important if you want a big peak.
Why Is the Long Head Bicep Important?
The long head bicep is important for both muscle shape and strength. When this muscle grows, your biceps look more round, tall, and eye-catching. Even when you wear a T-shirt, your arms look fuller and more muscular. People who want aesthetic or bodybuilding-style arms always focus on the long head.
The long head also helps your shoulder stay stable and strong. Because it attaches near the shoulder, it supports many pulling movements like rows, pull-ups, chin-ups, and deadlifts. When this muscle is stronger, your overall upper-body strength improves. If it is weak, your arms may look flat and your pulling power may be low. So training the long head helps with both appearance and performance.
Best Exercises for the Long Head Bicep
Below are the best and easiest exercises to train the long head bicep. You can add two or three of these exercises to your arm workout for better results.
1. Incline Dumbbell Curl
The incline dumbbell curl is one of the best exercises for the long head. When you sit on an incline bench, your arms fall behind your body. This puts a deep stretch on the long head even before you start curling. The more stretch, the more the muscle works.
To do it, sit on a bench set to 45–60 degrees. Hold dumbbells and let your arms hang straight down. Now slowly curl the dumbbells up and then lower them with control. Do not swing your arms. This exercise helps your biceps grow and creates a taller peak.
2. Hammer Curl
Hammer curls help build both the long head and the brachialis (a muscle under your bicep). When this deep muscle grows, it pushes your bicep up, making your arm look thicker and rounder. Hammer curls also help build forearm strength.
Hold dumbbells with your palms facing each other, like holding a hammer. Curl the weight up without twisting your wrist. Keep your form slow and controlled. This exercise makes your arms look fuller and helps build a strong peak.
3. Close-Grip Barbell Curl
When you hold the barbell with a close grip, more tension goes to the long head. This exercise allows you to use heavier weight, which helps build more size.
Stand straight and hold the bar with your hands close together. Curl the bar up while keeping your elbows close to your body. Squeeze at the top, then lower the bar slowly. This exercise is great for mass and peak growth.
4. Drag Curl
The drag curl is a simple but powerful movement that works the long head very well. Instead of curling the bar straight up, you pull it close to your body and let your elbows move slightly backward.
Hold a barbell, keep it close to your body, and pull it up while dragging it along your torso. You will feel a strong squeeze in the long head. This exercise is amazing for building the bicep peak.
5. Cable Curls
Cable curls keep constant tension on the muscle, which helps shape the long head. You can use a rope or a straight bar.
Stand in front of the cable machine and curl the attachment toward your chest. Keep your elbows still. Hold the squeeze at the top for one second. This builds good shape and definition.
Training Tips for Better Long Head Growth
Good exercises are important, but good training habits make your results even better. These simple tips will help you grow your long head faster.
1. Use Full Range of Motion
Always stretch your arms fully at the bottom and squeeze at the top. This helps activate all parts of the muscle and makes your long head grow faster.
2. Keep Your Elbows Behind You
When your elbows stay behind your body, the long head gets more work. Try to avoid letting your elbows come forward too much, because this reduces long head tension.
3. Use Moderate to Heavy Weight
To grow the muscle, choose a weight you can lift for 8–12 reps with good form. If the weight is too light, the muscle will not grow much. If it is too heavy, your form will break.
4. Change Your Exercises Often
Do not use the same exercises every week. Change between incline curls, hammer curls, drag curls, and cable curls. This keeps the muscle growing and stops plateaus.
5. Focus on the Muscle
Think about your long head while you curl. Move slowly, squeeze strongly, and control every rep. This helps the muscle work harder and grow faster.
Conclusion
The long head bicep is the key to building round, tall, and powerful-looking arms. If you train it correctly, your biceps will look much bigger and more attractive. Exercises like incline curls, hammer curls, drag curls, close-grip curls, and cable curls are great for targeting this muscle. Use slow form, full range of motion, and consistent training to see the best results. With time and effort, your long head bicep will grow and make your arms look strong, full, and impressive.
