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Introduction:
Biceps are some of the iconic muscle teams within the human physique and for good cause. They are seen from all angles and infrequently take heart stage on the subject of showcasing energy and energy. There are many alternative workouts you’ll be able to carry out to focus on your biceps, however on this article, we’ll focus particularly on the lengthy head of the biceps.
The lengthy head of the biceps is situated on the outer a part of the biceps muscle and is chargeable for giving the biceps their rounded and peaked look. Strengthening this muscle group not solely helps you obtain a extra aesthetic physique, but it surely additionally improves your general arm energy and performance.
In this text, we’ll focus on 10 lengthy head bicep workouts that may show you how to construct arm energy and definition. But earlier than we dive into the workouts, let’s take a more in-depth take a look at the anatomy of the biceps.
Anatomy of the Biceps:
The biceps brachii is a two-headed muscle situated within the higher arm. The two heads are the lengthy head and the brief head, which work collectively to flex the elbow and rotate the forearm. The lengthy head of the biceps originates from the supraglenoid tubercle of the scapula and travels down the entrance of the arm to insert on the radial tuberosity. The brief head of the biceps originates from the coracoid strategy of the scapula and inserts on the identical radial tuberosity.
When the lengthy head of the biceps is activated, it creates the basic bicep peak that’s so coveted by health lovers. By focusing on this muscle group with particular workouts, you’ll be able to create a extra outlined and aesthetically pleasing bicep.
Now that we’ve lined the anatomy of the biceps, let’s dive into the ten lengthy head bicep workouts.
1. Standing Barbell Curl:
The standing barbell curl is a basic bicep train that targets each the lengthy and brief heads of the biceps. To carry out this train, stand together with your ft shoulder-width aside and grip a barbell with an underhand grip. Keeping your elbows near your sides, curl the barbell as much as your chest, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the barbell again right down to the beginning place and repeat on your desired variety of repetitions.
2. Incline Dumbbell Curl:
The incline dumbbell curl is a variation of the standing barbell curl that places extra emphasis on the lengthy head of the biceps. To carry out this train, set an incline bench to a 45-degree angle and lie down with a dumbbell in every hand. With your palms going through up, curl the dumbbells up in the direction of your shoulders, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the dumbbells again right down to the beginning place and repeat on your desired variety of repetitions.
3. Hammer Curl:
The hammer curl is an train that targets each the biceps and the brachioradialis muscle, which is situated on the outer a part of the forearm. To carry out this train, stand together with your ft shoulder-width aside and maintain a pair of dumbbells at your sides together with your palms going through inwards. Keeping your elbows near your sides, curl the dumbbells up in the direction of your shoulders, specializing in squeezing your biceps and brachioradialis on the prime of the motion. Slowly decrease the dumbbells again right down to the beginning place and repeat on your desired variety of repetitions.
4. Preacher Curl:
The preacher curl is an isolation train that targets the lengthy head of the biceps. To carry out this train, sit on a preacher curl bench together with your higher arms resting on the pad and your palms holding a barbell or dumbbells. Keeping your elbows near your sides, curl the load up in the direction of your shoulders, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the load again right down to the beginning place and repeat on your desired variety of repetitions.
5. Cable Curl:
The cable curl is a good train for focusing on the lengthy head of the biceps as a result of it gives fixed rigidity all through the motion. To carry out this train, stand going through a cable machine with a straight bar attachment. Grip the bar with an underhand grip and curl the bar up in the direction of your shoulders, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the bar again right down to the beginning place and repeat on your desired variety of repetitions.
6. Concentration Curl:
The focus curl is an isolation train that targets the lengthy head of the biceps by minimizing the involvement of different muscle groups. To carry out this train, sit on a bench with a dumbbell in a single hand and your elbow resting in your thigh. With your palm going through up, curl the dumbbell up in the direction of your shoulder, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the dumbbell again right down to the beginning place and repeat on your desired variety of repetitions earlier than switching to the opposite arm.
7. Spider Curl:
The spider curl is an train that targets the lengthy head of the biceps by isolating the muscle group and offering a full vary of movement. To carry out this train, lie face down on an incline bench together with your arms hanging straight down and your palms holding a barbell or dumbbells. Keeping your elbows near your sides, curl the load up in the direction of your shoulders, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the load again right down to the beginning place and repeat on your desired variety of repetitions.
8. Zottman Curl:
The Zottman curl is an train that targets each the biceps and the brachioradialis muscle. To carry out this train, stand together with your ft shoulder-width aside and maintain a pair of dumbbells at your sides together with your palms going through up. Curl the dumbbells up in the direction of your shoulders, however as you decrease the load again down, rotate your palms in order that they’re going through down. From this place, curl the dumbbells again up in the direction of your shoulders, however as you decrease the load again down once more, rotate your palms in order that they’re going through up.
9. Reverse Grip Bent-Over Row:
The reverse grip bent-over row is an train that targets the lengthy head of the biceps in addition to the again muscle groups.. Bend ahead on the waist and decrease the barbell in the direction of the bottom, conserving your again straight and your head up. From this place, pull the barbell up in the direction of your chest, specializing in squeezing your biceps on the prime of the motion. Slowly decrease the load again right down to the beginning place and repeat on your desired variety of repetitions.
10. Close Grip Chin-Up:
The shut grip chin-up is a wonderful compound train that targets each the lengthy head of the biceps and the again muscle groups. To carry out this train, cling from a chin-up bar together with your palms going through in the direction of you and your palms shut collectively. Engage your again muscle groups and pull your self up in the direction of the bar, specializing in squeezing your biceps on the prime of the motion. Lower your self again right down to the beginning place in a managed method and repeat on your desired variety of reps.
