Bodybuilding drag curls9/13/2023 This exercise also puts a HUGE stretch on your biceps in the bottom position which stimulates even more size and strength gains. The incline dumbbell curl is so effective for training the long head of the biceps because your elbows are *behind* your body as you curl the weight up. Here is a perfect demonstration of an incline dumbbell curl:Īs you can see the athlete is laying down on an incline bench with his elbows pointed straight down to the ground. Incline dumbbell curls are the absolute king of exercises for training the long head of the biceps! If you are going to pick one exercise to train the long head then make it the incline dumbbell curl. Note: if you have trouble reading the training routines in this article then check out this guide on how to read a training program. Trust me, you don’t want to miss this cutting-edge information! At the end of this article I will also show you 6 of the most effective routines ever written for overloading the long head of your biceps. In the rest of this guide we’re going to take a closer look at each of these exercise variations and how to use them to blow up the long head of your biceps. In summary here are the 4 best exercises for training the long head of the biceps: However, you can absolutely shift emphasis to the long or short head by choosing your exercises carefully. Both heads of the biceps will be active any time you perform any curling exercise. ![]() Of course you cannot truly isolate the long or short head of the biceps with any exercise. If your goal is to target the long head then the narrow grip is what you want to use. On the other hand a wider than shoulder-width grip increases tension on the short head of the biceps. For example:ĮMG research shows that the narrow grip increases tension on the long head of the biceps. You can also target the long head of the biceps by curling with a narrow grip. This exercise is a favorite of many bodybuilding coaches including John Meadows. This forces his elbows *behind* his body which helps you to overload the long head of your biceps. Here is a perfect demonstration of this exercise:Īs you can see the athlete keeps the bar right up against his torso as he curls the weight up. The drag curl is another very effective exercise for targeting the long head of the biceps. Most trainees find that incline cable curls are hardest at the top of the exercise when their biceps are fully contracted. The cables give this exercise a completely different feel and overload a different part of the strength curve vs incline dumbbell curls. As you can see his elbows are fixed behind his torso the entire time he performs this exercise. Here is a perfect video demonstration by IFBB pro Ben Pakulski:īen Pakulski demonstrates picture-perfect form on the incline cable curl. You can also perform incline curls with cables rather than dumbbells. In case you were curious preacher curls are the other top 2 biceps exercise. EMG research shows that incline dumbbell curls are the single best exercise for targeting the long head of the biceps and one of the top 2 overall biceps builders. Check it out:Īs you can see the athlete’s elbows are *behind* his body the entire time he curls the weight up. Incline dumbbell curls are the best way to curl with your elbows behind your body and to isolate the long head. EMG research shows that anytime you curl with your elbows behind your body you increase the tension on the long head. The first and most effective way to target the long head of your biceps is to curl with your elbows behind your body. Option #1: Curl with your elbows *behind* your body.There are two major ways to target the long head of your biceps: This is so important, so let’s look at it again! However, using these tips you can increase the emphasis on the long head of the biceps over the short head of the biceps. Of course, you cannot fully isolate the long head. The key to recruiting the long head is to curl with your hands close together, or with your elbows behind your body. The best long head bicep exercises include incline dumbbell curls, incline cable curls, and narrow-grip ez-bar curls. So what are the best long head bicep exercises? The so-called “mass-building” exercises like standing barbell curls and seated dumbbell curls aren’t going to cut it! The only way to target this stubborn muscle is to use special exercises like incline dumbbell curls and incline cable curls. The l ong head of the biceps is a very difficult muscle group to train. ![]() In this comprehensive guide, I will show you how to train the long head of the biceps to take your training to the next level! ![]() Are you curious about the best long head bicep exercises?ĭo you wonder how to train the long head of the biceps for size and strength?
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