If you’re looking to increase the size and shape of your longhead biceps, there are a few key things you need to know. There are a number of different types of bicep exercises, and you’ll want to make sure you do them correctly. Listed below are some of the best bicep exercises you can use to increase the size of your biceps.
INCLINE DUMBBELL CURLS
Incline dumbbell curls are one of the best bicep exercises you can perform. This type of exercise will not only develop the long head of the bicep, but also the outer bicep brachii muscle fibers. Using a dumbbell, you will be able to perform this exercise in a range of reps.
To do this exercise, you will need to set up a pair of dumbbells on an incline bench. You will then want to grip the dumbbells with a neutral grip. The palms of your hands should be facing forward.
Keep your upper back tight. Also, keep your neck and shoulders in a neutral position. If you have trouble with the positioning, you can have a trainer or a physical therapist assist you.
In order to get the most out of your workout, you’ll want to perform the exercise on non-consecutive days. It’s also a good idea to incorporate rest into your routine. This will allow the muscle fibers to grow more dense.
Another benefit of incline dumbbell curls is that they provide tactile feedback. This allows you to better understand how your shoulder blades should be oriented during the exercise.
DUMBBELL HAMMER CURLS
Whether you’re a novice lifter or an advanced athlete, the hammer curl can help you to build bigger, thicker biceps. It can also increase muscular endurance and grip strength, making it an excellent exercise for anyone looking to improve their overall fitness.
When performing a hammer curl, it’s important to keep your elbows from swinging too far back. This will ensure that you’re focusing on the long head of your biceps.
The hammer curl is great for adding size and thickness to your biceps, especially when used as part of a superset. In addition, it can help you to avoid shoulder injuries.
For this exercise, you’ll need a pair of dumbbells. You can use either two weights or a single weight, depending on how much weight you want to use. Typically, you’ll want to start with an equal weight, or a small difference.
To perform the hammer curl, start by holding a weight in a neutral or supinated position. Once you’ve achieved that, rotate your forearm outwards to perform a supinated twist.
CLOSE-GRIP BARBELL CURLS
Close-grip barbell curls are an excellent exercise to target the long head of the biceps. A well-developed long head can give the biceps a big, peaked appearance.
To perform a close-grip barbell curl, start with your arms fully extended in front of your body. Your palms should face up. Next, slowly lower the barbell to the starting position. Then, pause briefly at the top of the rep.
For optimal results, perform three to four sets with six to 12 reps each. This will help you build overall strength while increasing muscle growth.
Close-grip barbell curls are similar to concentration curls. They work the long head of the bicep by focusing on the flexion of the elbow.
In contrast to the wide grip barbell curl, the close-grip version involves a lighter weight and emphasizes the contraction of the long head. It also involves a higher degree of shoulder internal rotation.
Barbell curls are the most effective bicep exercise for long head development. A close-grip barbell curl can be performed for a few repetitions or for a few sets. However, it should be remembered that high reps are still necessary to achieve the best results.
CLOSE GRIP PREACHER CURLS
Close grip preacher curls are the best exercise for building long head biceps. These curls can be done on the preacher bench or with dumbbells. To do this type of exercise, sit down on a preacher bench and place your upper arms on the pad. Inhale as you lower the barbell towards the rack.
The close grip of the barbell gives the muscles in your arm a greater chance of hypertrophy. This means that you will be able to lift more weight than if you were using dumbbells.
However, because the closer your hands are to your body, this curl puts a lot of stress on your wrist and shoulder joints. If you have any problems with these areas, you should choose a different exercise for your biceps.
Another type of bicep exercise is the EZ bar curl. With the EZ bar, you can use a supinated (palms facing up) or fully supinated (palms facing down) grip. Depending on your bicep size and strength, you should choose a grip that balances your biceps mass.
DRAG CURLS
One of the most common exercises in the biceps is the dumbbell curl. This exercise targets both the short and long heads of the bicep.
When performing a dumbbell curl, you have to maintain a neutral grip while maintaining your upper arm nearly perpendicular to the floor. You will also need to pause at the top of the movement to allow your forearm to flex.
While the dumbbell curl may be the first exercise you think of, there are many more. Some of these exercises are the incline curl, drag curl, and a few others. The incline curl is especially good at targeting the long head.
A drag curl is another great biceps exercise. It’s a little more advanced than the dumbbell curl, but it still emphasizes the long head.
A drag curl is a great exercise for the biceps because it requires both a flexing elbow and supination of the forearm. The flexion and supination of the forearm allows for a more pronounced stretch.
In addition to the obvious grip, there are a few other things to keep in mind when doing a drag curl. Getting the barbell close to your body and staying positioned in front of you will help you maintain the proper distance from the bar.
BAYESIAN CURLS
The long head of the bicep is a crucial muscle that supports dynamic stability of the shoulder joint. This means that exercises targeting the long head can help build stronger, stronger arms.
There are several types of long head bicep exercises. Dumbbell curls are a favorite. It is important to maintain a neutral wrist position while performing this exercise. That allows you to train the brachialis, the long head tendons, and the outer portion of the bicep.
The cable drag curl is also a good long head bicep exercise. You can perform this exercise with a barbell or EZ bar. For this exercise, your upper arm should be positioned at an angle of about 60 degrees to the floor.
While the long head bicep is primarily responsible for supination, the short head is also involved in supination. In fact, the short head is more effective at supination than the long head in the neutral forearm.
In the same way that you use dumbbells to emphasize the long head of the bicep, you can use a resistance band. These bands provide a constant tension to the biceps.
NEUTRAL GRIP PULL UPS
Having an impressive bicep peak is the ultimate goal of many bodybuilders and fitness enthusiasts. There are a number of exercises that focus on long head biceps, so which ones are the best? The hammer curl is one of the most commonly performed bicep exercises.
Among the various variations of the hammer curl, there is the neutral grip hammer curl. This variation puts less strain on the wrists, making it easier to perform. However, it may take some tinkering with the grip and elbow positioning to properly target the long head.
Another effective bicep exercise is the close grip bicep cable curl. To do this, you simply place your back against the wall and lift the barbell with your elbows against the wall. Once you have reached the top of the exercise, you can return the elbow to the wall and gradually lower the weight to the starting position.
Another bicep exercise that works the long head is the chin-up. This exercise has a broader range of motion, moving your biceps through a wider area than other similar exercises.
CHIN-UPS
Chin-ups are a great way to strengthen your biceps. They can also help improve your pull-ups. Aside from the biceps, the chin-up is an effective way to build strength and size in your back, chest, and forearms. You can also use chin-ups to add more resistance to your workout.
Chin-ups are a complex exercise that requires proper technique. You should tense your abs before you begin to perform this exercise. It is also important to have a high rate of work during the exercise. This will allow your biceps to be properly engaged and work hard.
Performing a chin-up requires you to grip the bar with a tight underhand grip. This can place your arm in a mechanical disadvantage. However, it can help bring the long head of the biceps into play.
Several different exercises target both short and long heads of the biceps. While a wide grip puts your wrists in an unnatural position, it is also effective in helping you focus on the short head.
If you want to increase the number of reps you can do with your chin-ups, you can try doing them with a resistance band. Resistance bands are lightweight and easy to use. They can be attached to the point beneath you, or you can wrap them around your shoulders.