Are you curious about the best exercises for long head biceps?
If you want to know which are the best long biceps exercises to grow… Then you have to read this article.
As mentioned in the previous article, the anatomy of the biceps is such that it is made up of two main heads. These are conveniently called the short head and the long head.
The short part of the bicep is closest to the body on the inside of the arm. Helps give biceps the appearance of fullness and girth. In contrast, the long head runs along the outside of the upper arm, giving the muscle the appearance of length. Long head training is beneficial when it comes to increasing the “peak” of the biceps.
How to work the long head
The orientation of the long head refers to the position of the hand, arm and elbow. The angles of your arm in relation to your body change the load distribution and muscles worked during an exercise.
When I talk about hand position, I mean supination and pronation. These fancy words are the technical terms for hand or wrist rotation.
How can I get bigger biceps on a long head?
To get bigger long head biceps, you’ll need to work the long head biceps in both stretched and contracted positions, then use progressive overload principles to induce muscle growth.
For example, you can start by using a set of 12 to 16 repetitions in the incline curl. If you can’t do 12 reps, lighten the weight. For each workout, you should try to add a few extra repetitions. Once you can get to 16 reps, add a few more pounds to your dumbbells and repeat the process because you’ll be back down to 12 reps. Keep it up and you’ll get stronger and bigger long head biceps. Remember, keep to strict form and don’t cheat, contract as fast as you can and drop the weight slowly and under control.
Emplacement et fonction du biceps à tête longue
La plupart des gens peuvent facilement pointer leur biceps, mais c’est là que la connaissance commune de l’anatomie du muscle biceps a tendance à s ‘stop. The long head of the bicep is on the inside of your arm and the short head is below. You can see a clearly defined line underneath when you flex your biceps, assuming you have defined muscle tone there.
They form the upper part of the biceps muscle. These spikes have long been popular in bodybuilding circles because they add more size and definition to the upper arm. However, the most important function of the long biceps head is to stabilize the round apex of the humerus, the bone of the upper arm, which is why the round apex is called the humeral head of the glenoid. The long head of the biceps performs this function along with the brachioradialis whenever there is strong forearm supination or elbow flexion.