Every lifter wants impressive bicep peaks that look great under a t-shirt. But here’s the truth: not all bicep exercises are equally effective. If you're doing a lot of curls and not seeing the shape you want, you might be ignoring an important part of your bicep the long head.
The biceps brachii has two heads: the short head (inner side) and the long head (outer side). While both contribute to arm size, the long head is responsible for that high, peaked look. Training it specifically can dramatically change how your arms look, especially from the side and front angles.
Get bigger biceps by targeting the Long Head Bicep Exercises using Ativafit's adjustable dumbbells.
What are the Benefits of Targeting the Long Head of the Bicep?
The long head of the biceps starts higher up on the shoulder at the supraglenoid tubercle of the scapula. This gives it a longer range of motion. This part of the biceps works more when your elbows are close to your body or slightly behind it. Since it stretches more, training the long head properly can:
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Improve the peak of your bicep
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Enhance overall arm aesthetics
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Support shoulder stability
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Break through growth plateaus
What are the Effective Long Head Bicep Exercises?
To really emphasize the long head, you need to focus on arm angles, body positioning, and range of motion. Here are the most effective exercises that isolate and challenge the long head for growth. Make sure to maintain good form and feel the muscle contracting through each rep.
1. Incline Dumbbell Curl
One of the best movements for isolating the long head is the stretched position, which stretches your arms. Because your arms are behind your body, the long head is placed in a fully stretched position, making it work harder throughout the range of motion.
How to do it:
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Sit on an incline multi-purpose Ativafit bench set at a 45-60° angle.
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Let your arms hang straight down with Ativafit 8866 lbs adjustable dumbbells in hand.
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Keep elbows back and curl the weight slowly, focusing on the stretch and squeeze.
Pro tip: Avoid swinging or using momentum; slow, controlled reps are key.
2. Drag Curl
Drag curls keep the long head active due to the elbow positioning. By pulling your elbows behind your torso, drag curls shift the tension onto the long head, removing shoulder involvement.
How to do it:
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Stand with a barbell (or EZ curl bar) and drag the bar upward, keeping it close to your torso.
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Instead of curling outward, move your elbows backward as the bar rises.
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Squeeze at the top and lower slowly.
Pro tip: Go lighter than a traditional curl; you’ll feel the burn quickly.
3. Cable Rope Hammer Curl (Behind the Body)
A great variation to hit the long head while also recruiting the brachialis for fuller arms. The behind-the-body position stretches the long head while the cable provides constant tension, which is excellent for muscle growth.
How to do it:
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Set a rope on a low pulley cable.
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Step slightly forward so the weight pulls your arms back.
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Keep your elbows behind your hips and curl the rope, maintaining a neutral grip (palms facing each other).
Pro tip: Don’t lean forward; keep a stable, upright posture for maximum effectiveness.
4. Concentration Curl (Elbow Slightly Behind Knee)
Although commonly used for the overall biceps, a slight tweak can shift focus to the long head. That slight elbow shift changes the angle just enough to hit the long head more directly, especially during the squeeze.
How to do it:
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Sit on an adjustable weight bench, holding an adjustable dumbbell.
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Instead of resting your elbow fully on your inner thigh, let it sit slightly behind the knee.
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Curl the dumbbell up slowly, pausing at the top.
Pro tip: Keep your wrist straight, avoid swinging, and focus on the mind-muscle connection.
5. Bayesian Cable Curl
This modern movement is gaining popularity for a reason: it keeps tension on the biceps throughout and targets the long head beautifully. Because the cable comes from behind, your arm stays in an extended, loaded position, perfect for stimulating the long head.
How to do it:
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Attach a single handle to the low pulley.
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Stand in a staggered stance with the cable behind you.
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Keep your elbow back and curl forward in a controlled motion.
Pro tip: Use lighter weights and higher reps (10–15) to really fatigue the muscle.
Conclusion
Building peaked biceps is about more than just randomly curling; it’s about intention. The long head of the biceps requires smart angles, full stretches, and consistent tension. By incorporating the exercises above into your routine, you’ll start to see the shape, size, and definition that turns heads. Remember, form trumps weight every time. Focus on feeling the long head contract and stretch in each rep, and your arms will grow like never before.
Frequently Asked Questions
How often should I train the long head of the biceps?
1–2 times a week is ideal, depending on your split. Give it at least 48 hours to recover between sessions.
Can I grow biceps by only training the long head?
You will notice visual improvements, especially at the peak, but it's important to train both heads for balanced development.
What’s the best rep range for long head bicep exercises?
8–12 reps for hypertrophy. Occasionally, go higher (15–20) with cables or isolation movements for extra volume.
Do compound lifts like pull-ups hit the long head?
Yes, especially underhand or neutral grip variations, but isolation exercises are more targeted.
Should I train the long head first or last in my workout?
Train it early if it's a priority. Starting fresh lets you lift with better form and intensity.
