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Benefits of Training the Long Head Bicep. Related: Dumbbell Back Exercises. Build Large Peak. Training the long head of the biceps is a fantastic way to increase the overall size. In particular, growing the peak. The long head of the biceps is positioned on the outer side of our arm. For reference, go ahead and flex your elbow.
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Here're the ten best long head biceps exercises you can do for peaks, which you can add to or use to modify your current training plan. DUMBBELL EXERCISES. 1. Alternating Dumbbell Curl. Alternating dumbbell curl is an excellent exercise in terms of getting peak contraction to the long head of the bicep and helps to minimize muscle imbalance.
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The best long head exercises include: concentration curls, preacher curls, chin-ups, Bayesian cable curls, hammer curls, close-grip barbell curls, and incline bicep curls. For bigger arms, your workout routine should include some, if not all, of these isolation exercises and bodyweight exercises.
12 Best Long Head Bicep Exercises For Massive Peaks
Train your arms with this classic best long head bicep exercise 3 to 4 times a week to build muscle mass and get the long heads working. 8 to 12 reps per set should be a good starting point, regardless of your fitness level. 2. Narrow Grip Barbell Curls.
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3. Hammer Curl. You'll most likely need to use dumbbells for this exercise, unless you have a tri-bar. This is the best exercise for that neutral grip, which naturally activates the long head more than the short head. You should be able to use the same kind of weight you'd use for a normal bicep curl.
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Use a neutral grip (or hammer curl) to target the long bicep head. Let your arms hang by your sides and pull your shoulder blades back. Keep a slight bend in your hips and keep your abdominals braced. Squeeze the dumbbells to activate the muscles in your upper arms, forearms, and wrists.
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Set the bench upright at a 45-to-60-degree angle. A lower angle isn't necessarily better, so work with whatever is comfortable. Sit back on the bench and allow your arms to fall behind your body.
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Here is a sample workout for enhancing the long head and biceps peak: Inclined dumbbell curls (no supination) - 3 sets of 6-8 reps. Narrow grip barbell curls (drop to partial curl) - 3 sets of 6 - 10 reps. Drag curls: 3 sets of 6 - 12 reps. Hammer curl or reverse curl: 3 sets of 6 - 12 reps.
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Here are two biceps workouts, one for each of your training sessions: Long Head Biceps Workout A Exercise Sets Reps Alternate Cable Curls 3 20/15/10 Incline Dumbbell Curl 3 12/10/8 Dumbbell Drag Curl 3 12/10/8 Neutral Grip Pull-Ups 2 Failure Note: Training to failure involves keeping going until you cannot complete another rep with proper form..
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3. Close-Grip Barbell Curls. While barbell curls are an all-around great bicep exercise, by using a close-grip you can emphasize the long head of the bicep. This is because there will be a degree of shoulder internal rotation (remember back to the training variables for the long head that we discussed).
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Summary: Reverse curls for the biceps using a resistance band are one of the simplest yet most effective long-head exercises. It is a great twist on the traditional bicep curl that places more emphasis on the forearm muscles. 10. Neutral grip pull-ups.
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Use light weights and moderate to high reps and focus on chasing the pump. Find out how to do incline dumbbell curls here. 4. Bayesian cable curls. This exercise is the cable equivalent of incline dumbbell curls. It stretches your biceps and extends your shoulder, increasing biceps long head activation in the process.
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The best long-head bicep exercises are dumbbell curls, dumbbell hammer curls, preacher curls, concentration curls, cable curls, incline dumbbell curls, and chin-ups. Always adhere to proper technique and form in bicep exercises to maximize muscle development and prevent injuries. According to the National Institute of Health, the bicep is.
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Working the outer bicep builds that desirable peak shape. So try these long head bicep exercises to add height to your arms! 17 Long Head Bicep Exercises For Towering Peaks
6 Best Long Head Bicep Exercises For Bigger Peaks! Inspire US
The long head and short head biceps work together to control forearm supination and elbow flexion. The short head bicep runs along the inside of the biceps brachii, providing width to your upper arm. Conversely, the long head runs on the outside and is more pronounced than the short head. It's the long head bicep that's responsible for the.
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The long head is a bigger muscle and forms the bicep peak. There are numerous bicep exercises, but specific ones target the long head of the biceps more than others. With that said, you cannot isolate the long head or the short head of the biceps, you can only emphasize one more than the other, and it's all about your exercise selection.
