Long Head Bicep Exercises

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Long Head Bicep Exercises


Despite being a single muscle, the biceps brachii is separated into two parts: a long head and a short head. These two components operate together to aid in elbow movement and forearm supination, or twisting. Both the long and short heads of the biceps muscle are evident in a well-developed biceps muscle. The long head contributes to the biceps peak while the short head adds to the biceps breadth. Peak exercises are also known as long head exercises.

It helps to visualize biceps as being roughly hill-shaped to appreciate why long head biceps are referred to as biceps peaks. The short head of the biceps forms the base of the hill and dictates its width, and the long head forms the rounded shape at the top, similar to how the peak of a mountain is referred to.

Many back and chest workouts work out the biceps muscle by accident. As a result, it's not essential to go all-out with motions that exclusively target the long head of the biceps. In this article, we'll go over what sort of training regimen you'll need, how many reps you'll need, and the five greatest long head biceps exercises. This tutorial is for you if you want to acquire big peaks.

The Long Head Biceps: Its Function and Location

Most individuals can easily point to their biceps, but popular awareness of the biceps muscle's structure tends to end there. The long head of your biceps is located on the inside of your upper arm, whereas the short head is located beneath it. When you flex your biceps and assume you have definite muscle tone, you should see a clearly defined line beneath it.

The top of the biceps muscle is made up of them. These peaks have long been prized in the bodybuilding community because they give the upper arm additional bulk and definition. The most significant role of the long head biceps, however, is to maintain the humeral head of the glenoid, which is the round top of the humerus, the upper arm bone. When there is powerful forearm supination or elbow flexion, the long head of the biceps works in unison with the brachioradialis to fulfill this function.

Long and short head biceps are the two types of biceps that can be targeted.

What is the role of the small head of the biceps if the long head of the biceps protects the shoulder joint? The brachialis muscle, which is the primary mover in the elbow joint, is supported by the short head, which aids in supination of the forearm and flexion of the elbow joint. The short head of the biceps operates over the upper arm bone and mostly assists with the duties of the long head of the biceps that we've already discussed, such as shoulder joint stabilization.

You could assume that targeting one or the other is impossible because it generally functions as one muscle with the long head biceps. Many of the workouts that target the big head biceps also target the short head biceps. By employing a broad grip, you may slightly alter them to target the short head. Essentially, you want to ensure that the long head's capacity to expand is restricted. This will target the biceps' short head, whereas restricting stretching in the short head will target the biceps' long head.

Mistakes to Avoid When Doing Biceps Peak Exercises

People wanting to gain larger biceps make a lot of the same mistakes. This might be due to a lack of planning in their biceps training regimen, or it can be due to poor execution of particular biceps exercises. Keep a watch out for these blunders to ensure you receive the massive peaks you desire.

Excessive Weight Lifting

At the gym, we all want to be Superman. People routinely pull incredibly big weights off the rack or use dumbbells and kettlebells that are excessively heavy for the activity they're performing, partly to show off and partly to make monster gains.

With hypertrophy in mind, the suggestion to utilize less weight may appear counterintuitive. However, for most biceps exercises, a high-rep routine with less weight will result in higher improvements than fewer repetitions with more weight. Exercising with too much weight limits the range of motion, making them less effective.

This is also something to keep in mind throughout your warm-ups. Why not start with 40 or 50 reps at a modest weight if you're going to do biceps curls in your workout? It'll help you target your long head biceps and warm up your shoulders for the rest of the workout.

There isn't any emphasis on tension.

When it comes to increasing muscle growth, the element of an exercise that puts a demand on the targeted muscle is the most significant. That would be the eccentric portion of the exercise for the biceps, where the weight is dropped. If you slow down that component of a biceps curl, for example, you can feel your biceps brachii

It's a terrific approach to work out smarter by using tension in the proper manner. Rather than spending all of your energy tossing a lot of weight around, take the time to learn what exercises work and which parts of those exercises are the most beneficial. This will help you get the most out of your gym time.

Muscle Failure Isn't the Goal

Fatiguing your biceps muscles before beginning your primary exercise regimen can be highly helpful, but when you're simply targeting the biceps, don't aim to create full muscular failure. Many exercises that target the back muscles, like as barbell rows and pull-ups, rely heavily on them, so if you've already depleted your biceps, those other exercises will fail.

If you want to train to failure, try some high-rep biceps isolation exercises with isometric pauses at the peak of strain, which is the eccentric downward motion. However, don't be shocked if you hit bicep exhaustion with fewer reps than you expected, especially at the end of a training regimen.

Variation is lacking.

The human body's adaptability has already been addressed. If you don't vary your training program, your body will get accustomed to it, and the hypertrophy-inducing muscle damage will be reduced. For the same reason, it's critical to undertake a variety of activities throughout the week. In a single training plan, you may also switch up the exercises.

If your arm routine consists of curls, presses, and rows in a single day at the gym, for example, make sure you vary your grip type and grip breadth. If you constantly assaulting muscle groups from different directions by playing with your grip, your body will be kept on its toes.

Excessive Cheating

When it comes to bicep curls, there is a time and a place for cheating. People often add a swinging motion to help them get to the top of the curl at that vital point where the weight is roughly halfway up. Cheating is a great method to push your biceps over full-rep failure, but leveraging momentum to get through your curls before that point is robbing yourself of the gains you could be making.

Limit how much other sections of your body may move to fix this error. If you're doing barbell curls while standing, lean against a wall to keep your back from bringing the front deltoids into the mix. When doing sitting biceps curls, make sure your legs are underneath a mat.

4 Best Exercises for Bigger Arms and Huge Peaks

These exercises can help you strengthen your long head biceps and enhance the general function of your upper arms.

1. Incline Dumbbell Curls

Dumbbell curls are a simple dumbbell workout that don't require much in the way of equipment. This incline variant is as straightforward, although it does need a seat with a slanted back. Aside than that, the action is identical to a standard dumbbell curl.

Lean back on the seat with a dumbbell in each hand to get into the beginning position. Your palms should face out and your arms should be totally straight. (Tip: In the beginning posture, bend your wrists toward your body to target the short head of the biceps.)

Raise the dumbbells to your elbows and then carefully lower them down to their starting position. Add an isometric pause at the top of the exercise for a true burn. On off days, try reverse curls to mix things up.

2. Hammer Curls

Although hammer curls appear to perform the same thing as an incline dumbbell curl, they really engage the brachialis and long head of the biceps more effectively. Hammer curls should be included in your training program if you want to get massive peaks. On different days of the week, alternate between incline dumbbell curls and hammer curls to provide variety to your exercise.

This exercise may be done while sitting on a bench or while standing against a wall. All you have to do is take a dumbbell in each hand and hold it by the side weight rather than the centre weight. Slowly raise the weights to your shoulders and then lower them. Just after the apex of the exercise, add an isometric pause.

 3. Preacher Curls

To do this motion, you'll need a preacher bench, which will assist limit movement in your legs and back so that your biceps brachii receive all of the attention and you may build bigger arms even faster. Preacher curls may be done using an EZ bar or a barbell.

Sit on the preacher bench with your armpits resting on the higher sloping part to get into the beginning position. With your arms completely extended and resting on the bench, take an underhanded hold on the bar. Raise the bar until your arms are parallel to your torso, then gently lower it back to the starting position. For an isometric strain, pause halfway down.

4. Cable Curls

Cable curls require a cable machine, but they're one of the greatest biceps workouts since they provide resistance throughout the movement. Although certain stabilizing muscles will come into play, this is mostly an isolated exercise.

To begin, stand in front of a cable machine with your feet firmly planted on the ground approximately hip-width apart. Make sure your core is stable and your head and back aren't moving. The cable machine handles can be held in either an overhand or an underhand grip, however the underhand hold targets the biceps brachii more.

Bring the handles up to your shoulder, then gently lower them down to their starting position. Allow the weight plates to return to the stack if you want to keep your biceps under stress. Maintain a raised position throughout your repetitions.

Last Word

Incorporating one of these five long-head biceps exercises into your regular workout program can aid in the development of your biceps' peaks and offer you more stunning upper arms. It will also assist in the protection of the long head tendon and the avoidance of a potentially catastrophic shoulder injury.

Because they don't understand how the biceps are structured or which biceps target the long head of the biceps, many bodybuilders who want mountainous biceps do the wrong workouts. Even though they spend a lot of time at the gym, people frequently fail to gain muscle in their upper arm because they don't change their workouts sufficiently. If the human body develops acclimated to a biceps workout, the biceps will not be harmed and hypertrophy will not occur.

Biceps peaks that are larger aren't only for show. Strengthening the long head biceps can also help you avoid significant shoulder problems. The tendons that connect the short and long heads of the biceps to the bone at the shoulder joint are called the long head tendon and the short head tendon, respectively. While the short head tendon attaches to the front of the shoulder and seldom causes difficulties, the long head tendon attaches to the top of the shoulder socket and can rip if the long head biceps muscle isn't well-protected.

People who employ high-intensity training programs to grow larger biceps are regrettably prone to overworking. That long head tendon can tear if you perform biceps workouts incorrectly, too rapidly, or without sufficiently warming up the shoulder before starting. Your bicep might become fully detached and sag down into your upper arm in severe situations.

Although these sorts of injuries usually recover in a few weeks, they are quite painful, and you won't be able to do any biceps curls or other upper body exercises until they have healed. If you've had this sort of injury previously, you're more likely to have it happen again.

The biceps, like any other muscle, benefits from increased strength. Better biceps function translates to improved elbow flexion and a more stable shoulder joint. All of these upper-body muscle groups are linked; a healthy shoulder joint will aid you in doing activities that will help you create huge back and chest muscles.

Isolation exercises are the five biceps exercises. Combine them with basic workouts like the deadlift or bench press for greater improvements elsewhere in the upper body. Many additional biceps curl variations, including as drag curls and concentration curls, are equally effective. While these five biceps workouts focus on the long head of the bicep, the other curl variations will help strengthen your arms. Along with the exercises in this tutorial, don't be scared to incorporate them into your training program.

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