How to build long head bicep?


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By Amy Eisinger

Why is the long head of my bicep not growing?

Take care of your body: If you aren’t sleeping enough, not giving yourself the proper nutrition, or damaging your body with alcohol and stress, there’s no chance of growing those impressive bicep muscles. Lifting weights alone is not enough; a better overall health level will always lead to improved gains.

What exercise hits the long head?

Research shows the cable triceps pushdown is particularly good for emphasizing the long head of the triceps. It also trains the triceps through a full range of motion, which is ideal for muscle growth. Set the pulley on a cable machine to slightly above head height, and attach the rope handle.

Which head makes biceps bigger?

The short head of your bicep is on the inside of your arm. The short head is usually the part of your biceps which helps to make your arm look bigger and fuller. Therefore, if you are trying to put more size on your arms, train your short head. On the outside of your biceps is your long head.

Best Long Head Bicep Exercises

  1. Narrow Grip Barbell Curls.
  2. Incline Dumbbell Curls.
  3. Single-Arm Behind-the-Back Band Curl.
  4. EZ Bar Drag Curls.
  5. Dumbbell Hammer Curls.

8 Most Effective Long Head Bicep Exercises for Huge Peaks

  1. Incline Dumbbell Curls. What is this?
  2. Dumbbell Hammer Curls.
  3. Close-Grip Barbell Curls.
  4. Close Grip Preacher Curls.
  5. Drag Curls.
  6. Bayesian Curls.
  7. Neutral Grip Pull Ups.
  8. Chin-Ups.


  • Obliques. Pretty much everyone does the standard ab crunches, but crunches aren’t going to develop your obliques.
  • Calves.
  • Forearms.
  • Triceps.
  • Lower stomach.

Why is my bicep head so short?

Having a long or short bicep largely depends on genetics. This means that an individual is naturally born with a specific bicep length, thus the physical appearance or aesthetic that one would want to achieve might not be feasible no matter the exercise they apply.

What exercises hit the long head of the bicep?

“If you’re trying to build your long head of biceps, bicep curls are probably one of the best exercises you can do. As long as you do it with the right form, they are great. For your bicep workout I suggest you do 21’s, incline dumbbell curls, preacher curls, and hammer curls.

Why is my long head bicep not growing?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work.

What exercises train the long head?

These are the over-head press, bench press, squat, and deadlift (video). With this in mind, let’s cover a few exercises which focus on the biceps but require coordinated activity and stabilization by numerous other muscle groups to perform.

What trains the long head of bicep?

The best long head bicep exercises include incline dumbbell curls, incline cable curls, and narrow-grip ez-bar curls. Any exercise where your elbows are behind your body, or your hands are close together, will target the long head of the biceps.

How do you activate a long head?

To maximize activation of the long head, start the curl in the standing position with your hands lined up with the body and in the neutral position (thumb pointing forward). As you move though the range of motion by bringing the weight up and reducing the angle between the biceps and forearm, you supinate.The 8 Best Long Head Tricep Exercises

  • Close-Grip Barbell Bench Press.
  • JM Press.
  • Barbell Floor Press.
  • Weighted Dips.
  • Dumbbell Overhead Triceps Extension.
  • EZ Bar Skull Crusher.
  • Cable Triceps Pushdown.
  • Cable Triceps Kickback.

What trains short head of bicep?

Upright Row. This exercise is excellent forworking the short head of the bicep while shortening its range of motion by shortening and bending your elbow due to using both arms. To do this, hold a barbell in front of you with a shoulder-width overhand or underhand grip.

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