To emphasize growth in the outer (long) head of the biceps, focus on exercises that promote full range of motion and specific arm positions. Here are some exercises that can help target this area:
Effective Exercises for the Outer Bicep Head
The long head of the biceps is emphasized more during exercises where the arms are behind the body, or when using a wider grip.
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Reverse Curls: Using an overhand grip targets the brachialis and brachioradialis muscles, which lie underneath the biceps. Developing these muscles can "push out" the biceps, giving a fuller look.
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Concentration Curls: This exercise isolates the biceps and allows for a full range of motion, contributing to better overall bicep development, including the long head. The isolation provided minimizes the use of other muscles, focusing the tension directly on the biceps.
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Dumbbell Hammer Curls: Performed with a neutral grip (palms facing each other), hammer curls primarily target the brachialis and brachioradialis. As mentioned above, developing these muscles can contribute to the visual size and shape of the outer biceps area.
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Dumbbell Incline Curls: Performed on an incline bench, these curls emphasize the long head by positioning the arms behind the body at the start of the movement. This creates a greater stretch on the long head, leading to more activation during the curl.
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Low Cable Curls: Similar to incline curls, using a low cable position keeps tension on the biceps throughout the entire range of motion, which can help emphasize the long head.
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Barbell Drag Curl: This variation keeps the elbows back during the curl, which emphasizes the biceps.
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Close Grip Barbell Curl: A closer grip can emphasize the outer bicep more than a wider grip.
Key Considerations for Bicep Training
- Full Range of Motion: Ensure you are using a full range of motion during each exercise. This maximizes muscle fiber recruitment and promotes growth.
- Controlled Movements: Avoid using momentum to lift the weight. Focus on controlled, deliberate movements to keep tension on the biceps.
- Progressive Overload: Gradually increase the weight, reps, or sets as you get stronger. This challenges the muscles and stimulates further growth.
- Proper Form: Maintain proper form to prevent injuries and ensure you are targeting the correct muscles.
- Variety: Incorporate a variety of exercises to target the biceps from different angles.
By including these exercises and considerations in your bicep training routine, you can effectively target and develop the outer (long) head of your biceps.
