The Ultimate Guide to Targeting the Long Head of the Biceps

The biceps brachii is made up of two heads: the short head (inner bicep) and the long head (outer bicep). While most standard bicep exercises engage both heads, the long head is responsible for that coveted peak and overall arm thickness. To build truly impressive biceps, you need to emphasize exercises that place maximum tension on the long head.

Why the Long Head Matters

The long head of the biceps:

• Runs along the outer arm, contributing to the "peak" of the bicep.

• Plays a key role in shoulder stabilization (since it crosses the shoulder joint).

• Requires specific angles and grips to fully activate.

If you’ve been doing endless standard curls without seeing much growth in the outer bicep, it’s time to adjust your approach.

Best Exercises for the Long Head of the Biceps

1. Incline Dumbbell Curls

• Why it works: The stretched position at the bottom of the movement places greater tension on the long head.

• How to do it: Set a bench to a 45-60° incline. Let your arms hang straight down, then curl while keeping your elbows slightly back.

2. Spider Curls (Preacher Curls with Reverse Grip)

• Why it works: The angle isolates the long head by limiting shoulder involvement.

• How to do it: Lean over a preacher bench (facing downward) and curl with a supinated (palms-up) grip.

3. Close-Grip Chin-Ups

• Why it works: A supinated grip with hands close together forces the long head to work harder.

• How to do it: Use an underhand grip, hands shoulder-width or closer, and pull up while keeping your chest high.

4. Cable Overhead Curls (High-to-Low)

• Why it works: The overhead position keeps constant tension on the long head.

• How to do it: Set a cable pulley at the highest position, grab a rope attachment, and curl downward while keeping elbows high.

5. Concentration Curls (With a Twist)

• Why it works: The externally rotated arm position (pinky slightly higher than thumb) increases long-head activation.

• How to do it: Sit on a bench, brace your elbow against your inner thigh, and curl while supinating slightly at the top.

Key Training Tips for Long Head Development

• Prioritize Stretch: Exercises that elongate the long head (like incline curls) maximize muscle fiber recruitment.

• Mind-Muscle Connection: Focus on squeezing the outer bicep at the top of each rep.

• Use a Variety of Grips: Neutral (hammer) and semi-supinated grips can also engage the long head effectively.

Personal Experience: What Worked for Me

When I first started training, my biceps lacked that defined peak. Standard curls built thickness, but it wasn’t until I incorporated incline dumbbell curls and overhead cable curls that I noticed a dramatic change. By emphasizing the stretch and adjusting my grip, my long head development improved significantly within months.

Final Thoughts

If you want full, peaked biceps, you must target the long head with strategic exercises. Incorporate these movements into your arm workouts, focus on form, and be patient—consistent training will deliver results.