To effectively target the long head of the bicep, you need to focus on exercises and techniques that emphasize that specific muscle area.
Based on the provided reference video, focusing on the long head of the bicep involves changing your arm position from the standard preacher curl position. The reference primarily mentions how to engage the short head, but from the video and our knowledge, we can deduce the following about the long head.
Targeting the Long Head Bicep
To effectively hit the long head, you need to understand the arm positioning and exercises that emphasize this muscle:
Arm Position
- Elbow Position: The elbow should be behind your body (extended away from the front of your body). This is the opposite arm position mentioned in the reference when discussing the short head of the bicep. When doing curls in the standard position your elbow position is generally located below and in front of the body.
- Grip: Using a closer grip in a bicep curl can further emphasize the long head of the bicep.
Exercises
| Exercise | Emphasis | Arm Position | Grip |
|---|---|---|---|
| Incline Dumbbell Curl | Long Head | Elbows behind your body | Normal or close |
| Hammer Curl | Long Head | Elbows closer to the body, neutral grip | Neutral |
| Cable Curl Behind the Body | Long Head | Elbows behind your body | Normal or Close |
Key Points
- Focus on the Stretch: When performing exercises that target the long head of the bicep, concentrate on achieving a full stretch at the bottom of each repetition. The long head crosses both the shoulder and the elbow joints, a proper stretch at both the bottom of a curl and with arm extension can be advantageous.
- Control the Movement: Avoid using momentum. Keep the movement slow and controlled to maximize muscle activation.
- Progression: Gradually increase the weight or resistance as you become stronger.
Summary
Effectively hitting the long head of the bicep involves positioning your arm behind your body with your elbow further back, performing exercises with a focus on the stretch, and controlling the movements. These techniques are especially useful when performing incline curls, hammer curls, and cable curls.
