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5 Best Exercises for Huge Peaks and Bigger Arms. Use these moves to get your long head biceps pumped up and improve the overall function of your upper arms. 1. Incline Dumbbell Curls. Dumbbell curls are a really easy dumbbell exercise to do and they don't require much equipment at all.

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The best bicep long head exercises are old favorites of bicep muscle workouts in general because they're effective, challenging, and allow for a few variations along the way. Try these effective bicep exercises to start building the peak you seek and channeling your inner Arnold. 1. Narrow Grip Barbell Curls. Barbell curls are one of the most.

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Best Long Head Biceps Exercise. Here's a list of my seven favorite exercises to hit the long head of the biceps (I'll go into more detail about why and how to do each one below): Concentration curl. Preacher curl. Chin-up. Bayesian cable curl. Hammer curl. Close-grip barbell curl. Incline biceps curl.

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In summary. 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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Grab a pair of dumbbells with a supinated grip (palms facing forward). Stand up straight with a shoulder-width stance. With your arms fully extended, move the dumbbells to the sides of your body. Inhale, then begin to curl the dumbbells up towards your body by flexing your elbows and contracting your biceps.

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7 best long head bicep exercises. These outer bicep exercises make an excellent addition to your short head bicep exercises because by targeting both heads, you'll achieve the best possible bicep development.. Many lifters have good-sized biceps from the front (especially when they flex), but when their arms are hanging by their sides or when they flex from the back, their biceps effectively.

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Exercise 1: Supine with dumbbell. The supine (lying on your back) straight-arm dumbbell raise is one of my go-to exercises for my patients since it's simple, practical, and effectively loads the proximal biceps tendons. You likely won't need any weight beyond five pounds at the most.

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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 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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At the top of the motion, really squeeze your biceps, and then lower yourself back down until your arms are extended fully. 3. Hammer Curls with Dumbbells. Doing a dumbbell hammer curl is a great way to help grow your biceps and forearms, especially as far as the long head of the bicep is concerned.

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3. Close-Grip Barbell or EZ Bar 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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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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One of the best bicep long head exercises is the incline biceps curl with dumbbells. When you perform the biceps curl exercise on an incline bench, your arms are able to extend behind your torso to maximize the range of motion of the exercise.. This movement pattern better matches the natural orientation of the muscle fibers in the long head of the biceps muscles.

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To focus more on the long head, you can use a neutral or hammer grip while doing this exercise. 5. Zottman Curl. The Zottman curl is a bicep exercise named after American strongman George Zottman. In the late 1800s, Zottman popularized this exercise by building exceptional arm size and grip strength for his era.

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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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Have arms relaxed, with the back of palms resting on the front of thighs. With elbows tucked to your side, curls the barbell up toward the shoulders, focusing on squeezing the bicep muscle. Once you reach the top, gradually lower the barbell to the starting position. Repeat.