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The Long Head of the Bicep: A Detailed Guide to Working This Muscle

The bicep, or biceps brachii, is a two-headed muscle located on the front of the upper arm. The long head of the bicep originates at the shoulder joint and inserts into the radius bone at the elbow joint. It is responsible for elbow flexion and supination, which is the turning of the forearm from a palm-down to a palm-up position.

Isolating the Long Head

While compound exercises like bicep curls work the entire bicep muscle, there are certain exercises that specifically target the long head. These exercises typically involve a greater range of motion and allow for more isolation of the long head.

Incline Dumbbell Curls

• Sit on an incline bench with your feet flat on the floor and your back against the pad.
• Hold a dumbbell in each hand with your palms facing up.
• Lower the dumbbells down until your elbows are slightly below your shoulders.
• Curl the dumbbells up until your biceps are fully contracted.
• Slowly lower the dumbbells back down to the starting position.

Preacher Curls

• Sit on the preacher curl bench with your chest against the pad.
• Place your elbows on the armrests and grab the handles with your palms facing up.
• Curl the handles up until your biceps are fully contracted.
• Slowly lower the handles back down to the starting position.

Concentration Curls

• Sit on a bench with your feet flat on the floor.
• Place your right elbow on the inside of your right thigh, just above your knee.
• Hold a dumbbell in your right hand with your palm facing up.
• Curl the dumbbell up until your bicep is fully contracted.
• Slowly lower the dumbbell back down to the starting position.

Tips for Working the Long Head

• Use a full range of motion. When performing bicep exercises, be sure to extend your arms fully at the bottom of each repetition and curl the dumbbells up until your biceps are fully contracted at the top.
• Focus on the negative. The negative, or lowering phase, of each repetition is just as important as the positive (lifting) phase. Be sure to control the weight as you lower it back down to the starting position.
• Incorporate different grips. Varying your grip can help to target different parts of the bicep. For example, using a wide grip will target the outer head of the bicep, while a narrow grip will focus more on the inner head.
• Use proper form. It is important to use proper form when performing bicep exercises to avoid injury. Keep your back straight, your shoulders relaxed, and your elbows close to your body.

Conclusion

The long head of the bicep is an important muscle for elbow flexion and supination. By following the tips above, you can effectively isolate and work this muscle to build stronger and more defined biceps.

Are you interested in learning more about the bicep muscle?

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