If you’re looking to build bigger arms, you need to focus on exercises that target the long head of the biceps. This is the muscle that gives your arms their impressive size and shape.
In this blog post, we will discuss some of the best long head bicep exercises and workouts. We’ll also provide tips for how to perform these exercises correctly and achieve maximum results!
What Is Long Head Bicep?
The long head biceps is a muscle located on the upper arm. It runs from the shoulder to the elbow and is responsible for lifting the arm. The long head bicep is one of two muscles that make up the biceps (the other being the short head bicep).
While both muscles are important for arm movement, the long head bicep is predominantly responsible for creating the large, bulging appearance of well-developed arms.
This muscle can be targeted with a variety of exercises, but some are more effective than others. Let’s take a look at the best long head bicep exercises!
Best Long Head Bicep Workouts
There are a number of great exercises that target the long head bicep. You can choose 2-3 of them for your arm routine. Remember to keep the reps in the moderate-to-high range (12-15 reps) and focus on quality over quantity.
Here are some of our favorite long head bicep exercises:
Incline Dumbbell Curls
This exercise can be done with a bench or an incline. Start by sitting on the bench with your back against the pad. Place a dumbbell in each hand and let them hang at arm’s length by your sides.
Keeping your upper arms stationary, curl the weights forward until they reach shoulder level. Slowly lower the dumbbells back to the starting position and repeat.
Start by holding a dumbbell in each hand with your palms facing your thighs. Bend your elbows and curl the weights toward your shoulder, keeping your palms facing your body. Slowly lower the dumbbells back to the starting position and repeat.
Sit on a preacher bench with your back against the pad and a dumbbell in each hand. Place your upper arms on the arm pads and let your palms face forward. Curl the weights toward your shoulder, keeping your upper arms stationary. Slowly lower the dumbbells back to the starting position and repeat.
This exercise can be done with a bar or a set of rings. Start by grabbing the bar with an overhand grip (palms facing away from you). Hang at arm’s length with your feet off the ground.
Pull yourself up until your chin clears the bar. Slowly lower yourself back to the starting position and repeat.
Attach a curl bar to a low pulley. Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an underhand grip (palms facing up) and let it hang at arm’s length by your sides. Keeping your upper arms stationary, curl the bar toward your shoulder.
Start by holding a dumbbell in each hand with your palms facing your thighs. Bend your elbows and curl the weights toward your shoulder, keeping your palms facing your body. As you curl the weight up, drag it along your sides until it’s in front of your chest. Slowly lower the dumbbells back to the starting position and repeat.
Tips for Maximizing Results
In addition to performing the exercises correctly, there are a few other things you can do to maximize your results. Here are our top tips:
- Use a challenging weight. If the weight is too light, you won’t see results. But if it’s too heavy, you won’t be able to perform the exercise correctly.
- Focus on form. Make sure you’re using proper form for each exercise. This will ensure that you’re targeting the right muscles and getting the most out of each rep.
- Increase the weight gradually. As you get stronger, increase the amount of weight you’re using. This will help you continue to see results.
- Give your muscles time to recover. Be sure to rest for at least 48 hours between workouts. This will allow your muscles to repair and grow.
By following these tips, you can be sure that you’re doing everything you can to build bigger, stronger arms! Just remember to focus on quality over quantity, and you’ll see the results you’re looking for.
How Much It Takes to See Results of Workouts?
If you’re working out regularly and not seeing the results you want, it can be frustrating. You may start to wonder how much it takes to see results from your workouts. The answer is that it varies depending on a number of factors, including:
- Your fitness level.
- The type of workout you’re doing.
- How often you’re working out.
- Your diet.
Usually first results you will see after a few weeks of regular training. If you have been working out for a while and not seeing any results, it may be time to mix things up. Try adding in some new exercises or increasing the intensity of your workouts. You may also want to talk to a personal trainer or nutritionist to get some advice on how to reach your fitness goals.
If you’re just starting out, you may not see results as quickly as someone who’s been working out for a while. And if you’re not eating a healthy diet, even the best workout routine won’t make a difference. But if you stick with it and focus on quality over quantity, you will eventually see the results you want! Just be patient and don’t give up!
If you’re looking to add some size to your arms, be sure to include long head bicep exercises in your routine. These exercises are some of the best for building bigger, stronger arms. Just remember to focus on form and use a challenging weight, and you’ll see the results you’re looking for!