Building bigger arms is a common goal for many fitness enthusiasts, and targeting the long head of the biceps is crucial for achieving that desired peak and overall arm size. The biceps brachii has two heads: the short head and the long head.
The long head, located on the outer part of the arm, contributes significantly to the bicep’s peak and overall size. This article will delve into the best three long head bicep exercises, backed by science, to help you achieve bigger arms quicker.
Understanding the Anatomy of the Biceps
The biceps brachii muscle consists of two heads:
- Short Head: Located on the inner side of the upper arm.
- Long Head: Situated on the outer side of the upper arm and is responsible for the biceps’ peak.
The long head originates from the supraglenoid tubercle of the scapula and inserts on the radial tuberosity of the forearm. Its primary functions include forearm supination and elbow flexion. Understanding this anatomy helps in selecting exercises that specifically target the long head, ensuring efficient and effective muscle growth.
Why Focus on the Long Head?
Focusing on the long head of the biceps is essential for several reasons:
- Enhanced Peak: The long head contributes to the bicep peak, giving the arm a more pronounced and aesthetically pleasing shape.
- Balanced Growth: Balanced development between the long and short heads prevents muscular imbalances and potential injuries.
- Functional Strength: A well-developed long head improves overall arm strength and functionality in various movements.
Top 3 Long Head Bicep Exercises
1. Incline Dumbbell Curl
The incline dumbbell curl is one of the most effective exercises for isolating and targeting the long head of the biceps. By performing this exercise on an incline bench, you stretch the long head, increasing its activation during the curl.
How to Perform Incline Dumbbell Curls:
- Set an incline bench at a 45-degree angle.
- Sit back on the bench with a dumbbell in each hand, allowing your arms to hang down fully extended.
- Keep your palms facing forward and curl the weights up towards your shoulders.
- Squeeze your biceps at the top of the movement before slowly lowering the weights back to the starting position.
Scientific Evidence: A study published in the Journal of Sports Science and Medicine found that incline dumbbell curls resulted in greater activation of the long head compared to other bicep exercises, due to the pre-stretched position of the muscle at the start of the movement (Barnes et al., 2006).
2. Hammer Curl
Hammer curls are excellent for targeting the long head and brachialis muscles, which lie underneath the biceps and add to the overall mass and strength of the upper arm.
How to Perform Hammer Curls:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keeping your elbows close to your torso, curl the weights up towards your shoulders.
- Squeeze your biceps at the top of the movement before slowly lowering the weights back to the starting position.
Scientific Evidence: Research in the Journal of Strength and Conditioning Research demonstrated that hammer curls effectively target the long head and brachialis, contributing to overall arm hypertrophy and strength (Pierce et al., 2011).
3. Concentration Curl
Concentration curls are a staple in bicep training for isolating the long head. This exercise forces the biceps to work independently, ensuring maximum tension and muscle activation.
How to Perform Concentration Curls:
- Sit on a bench with your legs spread, holding a dumbbell in one hand.
- Rest your elbow on the inside of your thigh, allowing the dumbbell to hang towards the floor.
- Curl the weight up towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement before slowly lowering the weight back to the starting position.
Scientific Evidence: A study in the European Journal of Applied Physiology found that concentration curls elicited higher muscle activation in the biceps compared to other curl variations, making it a superior choice for targeting the long head (Andersen et al., 2004).
Training Tips for Optimal Results
Progressive Overload
Progressive overload is critical for muscle growth. Gradually increase the weight or resistance used in your exercises to continuously challenge your muscles and promote hypertrophy.
Mind-Muscle Connection
Focus on the mind-muscle connection during your workouts. Concentrate on feeling the long head of the biceps working during each repetition to maximise muscle activation and growth.
Adequate Recovery
Allow sufficient recovery time between workouts to avoid overtraining and facilitate muscle repair and growth. Ensure you’re getting enough sleep and proper nutrition to support your training efforts.
Nutrition and Supplementation
Protein Intake
Protein is essential for muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight per day, as recommended by the International Society of Sports Nutrition (Jäger et al., 2017).
Creatine
Creatine supplementation can enhance strength, power, and muscle mass. A meta-analysis in the Journal of the International Society of Sports Nutrition concluded that creatine is one of the most effective supplements for improving high-intensity exercise performance (Kreider et al., 2017).
Branched-Chain Amino Acids (BCAAs)
BCAAs can reduce muscle soreness and improve recovery. A study in the Journal of the International Society of Sports Nutrition found that BCAAs decrease muscle damage and promote muscle protein synthesis (Jackman et al., 2010).
Common Mistakes to Avoid
Poor Form
Using improper form can lead to injuries and reduce the effectiveness of the exercises. Focus on controlled, slow movements and proper technique.
Overtraining
Overtraining can hinder muscle growth and increase the risk of injury. Ensure you have a balanced workout routine with adequate rest days.
Ignoring Other Muscle Groups
While focusing on the biceps is important, neglecting other muscle groups can lead to imbalances and decreased overall strength. Incorporate a well-rounded workout routine that targets all major muscle groups.
Conclusion
Targeting the long head of the biceps is crucial for developing bigger, well-shaped arms. Incorporating exercises like incline dumbbell curls, hammer curls, and concentration curls into your workout routine can significantly enhance your bicep development. Backed by scientific research, these exercises ensure you achieve your muscle-building goals efficiently and effectively. Remember to combine these exercises with proper nutrition, supplementation, and recovery strategies for optimal results.
Bibliography
Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Holtermann, A. & Saeterbakken, A. H. (2004). Electromyographic Comparison of Biceps Curl Variants: A Study of Biceps Brachii and Brachialis. European Journal of Applied Physiology, 94(3), 254-259.
Barnes, J. L., Schilling, B. K., Falvo, M. J., Weiss, L. W. & Creasy, A. K. (2006). Muscle Activation During Low- and High-Volume Bicep Curls. Journal of Sports Science and Medicine, 5(1), 144-151.
Jackman, S. R., Witard, O. C., Jeukendrup, A. E. & Tipton, K. D. (2010). Branched-Chain Amino Acid Ingestion Can Ameliorate Muscle Soreness from Exercise. Journal of the International Society of Sports Nutrition, 7(1), 23.
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M. & Stout, J. R. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R. & Lopez, H. L. (2017). International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Pierce, K. L., Paolone, V. J., Albert, J. A. & Wilson, C. J. (2011). Comparison of Muscle Activation During Different Types of Bicep Curls. Journal of Strength and Conditioning Research, 25(9), 2508-2514.
Key Takeaways Table
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