Are long head biceps better?: This is the main reason why muscle growth is poor. People with long biceps that reach far down the forearm have a more leisurely muscle development.
The only benefit of shorter biceps is that they are more pronounced at the peak (the top of your biceps if you have them contracted). The peak of the long biceps is less prominent.
Unfortunately, it is not possible to lengthen your biceps. Although you can’t lower your biceps on your forearm by developing the brachioradialis (the muscle connecting the biceps to the forearm), your forearm can climb towards your biceps.
The biceps muscle has two heads or attachment points. The outer (or long) biceps and the inner (or short) biceps are called these.
The short head is derived from the Coracoid Process of the Scapula, and the long head comes from the “Glenoid Tubercle” on the Scapula.
Both heads are essential because they converge at the elbow joint to insert a single bicep tendon before crossing the elbow joint.
The bicep tendons are then inserted into the radius of the forearm. The long head is positioned above the shorter head.
The long head has become associated with the biceps’ peak. Meanwhile, the short heads are thought to add thickness or width to the biceps. [Are long head biceps better?]
7 best exercises to make a long head biceps fast and easily
- Incline Dumbbell Curls
- Hammer Curls
- Concentration Curls
- Cable Curls with Rope Attachment
- Drag Curls
- Close-Grip Barbell Curls
- Chin-Ups
1. Incline Dumbbell Curls
The incline dumbbell curl is for weightlifting, and the size (s/o Tyra) is for modeling: essential. This is a classic. You do the dumbbell curl seated. You’ll need to use a bench to perform one of these.
When performed correctly, this move works the large muscles of your biceps and brachial (the long muscles on the outer side of your upper arms).
The flexor incline curl dumbbells are a great way to work both your upper arm and lower arm at the same time. This version targets both your forearms and biceps.
This exercise is excellent for improving grip power, which all lifters can benefit from. Researchers found that hand grip strength is related to overall performance among weightlifters and powerlifters.
The alternate incline curl uses the same muscles as a regular incline curl. Still, the focus is a bit easier on the form.
If you are new to the sport or just want to improve your technique, performing the movement one arm at a time will help isolate muscles and keep your elbows firmly fixed. This will make your entire move *chef’s kiss* legitimate. [Are long head biceps better?]
2. Hammer Curls
Many people who engage in resistance training want bigger biceps. The biceps are visible and add to the size of the arms. The standard biceps curl is known for its emphasis on the bulge in the biceps.
The hammer curl, however, is an excellent exercise for improving the overall size of your arms. The hammer is a deceptively easy exercise, but proper form is essential.
You can modify the hammer curl in many ways. This article will hopefully encourage you to incorporate this fantastic exercise into your daily routine.
You can add more mass to your arms by doing hammer curls. This is because you can lift heavier weights with the grip position. It’s also an excellent exercise for building strength in the three muscles that bend your arm.
The neutral grip of the hammer curls (palms together) results in a slightly different muscle activation pattern than the traditional biceps curl, done with palms up. The hammer-curl grip helps to focus more on the head of the biceps.
This curl type is also easier to tolerate if you have shoulder or forearm discomfort. Shoulder pain is often caused by injury to the long head ( 1 Trusted source). [Are long head biceps better?]
Read Also: Are long head biceps better?
3. Concentration Curls
Your biceps workout will be rushed if you rush to the dumbbell rack and grab the first weight set you see. Then, you immediately start curling.
Focusing on your form will help you to get the best muscle-building benefits. Concentration is one of the best methods to achieve this. Concentration curls are a great way to do this.
The concentration curl is an antithesis to sloppy, rushed repetitions performed before a weight rack mirror. You want to focus on the biceps instead of racing through each set to pile up volume.
Concentration curls allow you to isolate your biceps muscles, which is the ultimate goal of all curl variations. You are forced to only move at the elbow joint. This allows you to focus on the muscle contraction without the shoulders or momentum assisting in the lift.
This exercise is also great for targeting the bicep peaks, as you can focus on the contraction. This position can help busy lifters slow down and focus on the mechanics and form of a curl. [Are long head biceps better?]
4. Cable Curls with Rope Attachment
The cable curl is an excellent alternative to the Barbell Curl. It offers a more constant tension throughout the entire movement.
In this exercise is more difficult to relax the arm flexors because the pull direction is diagonal. This could be good for muscle growth.
The neutral grip on a cable curl will unload your biceps, allowing you to isolate more of the brachialis. The sliding adjustment should attach the cable to the machine at the bottom.
The cable metal grip must be long enough to comfortably grasp it in your hand while holding your arms outstretched with palms facing upwards.
Standing with feet firmly planted on the ground, knees slightly bent, and your legs slightly bent is the best position. Straighten your back and brace your ab muscles. Keep your head still while looking ahead.
The brachialis is also used to flex the elbow. The stabilizing muscles are found in the upper back and shoulder, namely the anterior deltoid and trapezius. The wrist flexors can also be used. [Are long head biceps better?]
Read Also: Will curls make the biceps bigger?
5. Drag Curls
Grab a barbell or EZ bar with an underhand hold, about shoulder-width apart. Stand tall. The arms should be extended fully towards the floor.
Engage your core with a slight hip hinge and begin to drag the barbell up in a straight line by moving your elbows forward. Keep the barbell as close as possible to your body.
Your forearms should be horizontal at the top and the bar will be around chest level. Squeeze your biceps hard at the top. Then, slowly lower the barbell until you reach a maximum range of movement.
Most of us live by the arm day. The barbell is the staple exercise that most new lifters know, and it has a variety of variations. Drag curl is one variation that’s often overlooked. Why? Why?
Drag curls differ from other variations because they take out the body’s English and deltoids to concentrate more on the Biceps.
You can also get a muscular bicep contraction by having your elbows behind your body during the peak contraction.
This range of motion allows your biceps to be under tension for as long as they need. We will discuss the benefits of training your biceps and how to perform a drag curl. [Are long head biceps better?]
6. Close-Grip Barbell Curls
Do you want to get bigger biceps? You may struggle to see results despite using the Barbell Curl, one of the most classic exercises for building biceps. For decades, lifters of all sizes swear by Barbell Curls as part of their training.
Barbell curls are among the best curling exercises to develop arm size, biceps power, and overall definition. Using the correct technique is crucial if you wish to achieve incredible results without causing wrist injury or pain.
You might be using the wrong barbells, even with a good technique. This is especially true if your wrists hurt afterward. You might be using the wrong barbell if you are experiencing wrist pain afterward.
I will show you how to do a Barbell Biceps curl in this article. But I also want to give you a short but effective Barbell Curls exercise!
This biceps exercise might seem easy, but it is anything but! This is an excellent workout for anyone, whether you are a beginner or an advanced lifter. [Are long head biceps better?]
7. Chin-Ups
Many people do not see the difference between pull-ups and chin-ups when building strength and muscle in the gym.
Both are excellent exercises to build a more muscular back. However, they work different muscles, and the difficulty level varies.
Although both exercises may look the same, they are pretty different, as well as the variations that can be done for each.
I have been a fitness expert for 12 years and worked in gyms as a strength and conditioning specialist and personal trainer full-time for six of those years. In this guide, I will break down both back exercises and explain which is best for you.
You probably think of push-ups and back squats when considering classic strength-training exercises.
You may think that chin-ups and pulling-ups are similar. But when you focus on their anatomy, hand placement, and the muscles they target, you will quickly discover that they work differently.
It would help if you used an u, underhand grip that is shoulder width wide shoulder-width-ups. This allows your biceps muscles to help your back muscles.
Pull-ups have traditionally been done with a wider overhand grip. This means your back muscles are doing most of the work. [Are long head biceps better?]
Conclusion:
Whether long-headed biceps “are better” or not depends on what your fitness goals are. Long heads contribute to the peak, which enhances arm definition and aesthetics.
This makes it a popular choice for those who want a well-defined appearance. Balanced biceps growth, including short and long heads, is essential for overall strength and muscle balance.
While focusing on the long head may improve the biceps’ appearance, including various exercises targeting both heads will ensure a well-rounded arm workout. [Are long head biceps better?]
Are long head biceps better? FAQ
What are the long head biceps?
The biceps have two parts: the short and long heads. The long head on the upper arm’s outer side gives the biceps a more defined and taller appearance.
Are long-head biceps better than short-head biceps?
Your goals will determine the best way to proceed. It is expected to want a peak on the biceps. Both the short and long heads are essential for arm balance and strength. The long and short biceps head are essential for a well-developed muscle.
Can I specifically target the long head of the biceps?
Specific exercises, such as incline dumbbell curls and hammer or drag curls, can be practical in targeting the long head. You can develop the long head by focusing on these exercises.