Biceps Long Head: Anatomy, Exercises, and Training Principles

How do you hit the long head of your bicep?

To effectively emphasize the long head of your biceps brachii, you should select exercises that position your shoulder joint in extension, which stretches the long head more at the beginning of the movement, potentially increasing its activation during the curl.

Understanding Biceps Anatomy: The Two Heads

The biceps brachii, commonly known as the biceps, is a two-headed muscle located on the front of your upper arm. While it functions primarily as a single unit to flex the elbow and supinate the forearm, its two distinct heads allow for subtle shifts in emphasis based on joint positioning.

• Long Head (Outer Head): Originates from the supraglenoid tubercle of the scapula (shoulder blade), travels through the bicipital groove of the humerus, and is visible as the outer portion of the biceps "peak."
• Short Head (Inner Head): Originates from the coracoid process of the scapula. It lies medial (closer to the body) to the long head.

Both heads converge to insert via a common tendon onto the radial tuberosity of the radius (forearm bone) and also contribute to the bicipital aponeurosis. Due to their distinct origins on the scapula, changes in shoulder joint position can influence which head bears a greater load.

The Biomechanics of Bicep Head Emphasis

The key to emphasizing one head over the other lies in understanding how shoulder joint position affects the muscle's length-tension relationship.

• Shoulder Extension for Long Head: When your shoulder joint is in extension (i.e., your arm is positioned behind your body or significantly behind the plane of your torso, as in an incline curl), the long head of the biceps is pre-stretched. This pre-stretch can lead to increased active tension generation by the long head during the concentric (lifting) phase of the curl, thus emphasizing its contribution.
• Shoulder Flexion for Short Head: Conversely, when your shoulder joint is in flexion (i.e., your arm is positioned in front of your body, as in a preacher curl or concentration curl), the long head is shortened at the shoulder, potentially reducing its mechanical advantage and shifting more emphasis to the short head.

While complete isolation of one head is anatomically impossible, strategic exercise selection and precise execution allow for effective emphasis.

Exercises to Emphasize the Biceps Long Head

To target the long head, focus on movements that place the shoulder in extension, allowing the long head to be maximally stretched at the bottom of the repetition.

• Incline Dumbbell Curls:
  • Execution: Lie back on an incline bench (typically 45-60 degrees) with a dumbbell in each hand, arms fully extended and hanging straight down. Keep your elbows tucked close to your sides. Curl the dumbbells up towards your shoulders, squeezing your biceps at the top, then slowly lower them back to the starting position.
  • Why it works: The inclined position places your shoulders in significant extension, pre-stretching the long head of the biceps and maximizing its activation throughout the movement.
• Drag Curls:
  • Execution: Stand holding a barbell or EZ-bar with an underhand grip, hands shoulder-width apart. Begin with the bar resting against your thighs. Keeping your elbows tucked back and close to your body, "drag" the bar up your torso by flexing your elbows, allowing the bar to skim your body. Squeeze at the top, then slowly lower.
  • Why it works: By keeping your elbows behind your torso and minimizing shoulder flexion, drag curls maintain constant tension on the biceps, particularly emphasizing the long head's contribution due to the sustained shoulder extension.
• Cable Curls (Low Pulley, Stepping Back):
  • Execution: Set a cable pulley to its lowest position. Stand facing away from the machine, holding a D-handle or straight bar with an underhand grip. Step forward slightly so your arms are extended behind your body, creating shoulder extension. Curl the handle/bar up towards your shoulders, maintaining the elbow-back position.
  • Why it works: Similar to incline curls, stepping away from the low pulley places the shoulder joint in extension, providing a continuous stretch and tension on the long head of the biceps throughout the range of motion.
• Hammer Curls:
  • Execution: Stand or sit holding a dumbbell in each hand with a neutral grip (palms facing each other). Keep your elbows tucked close to your body. Curl the dumbbells up towards your shoulders, maintaining the neutral grip. Squeeze at the top, then slowly lower.
  • Why it works: While not exclusively targeting the long head, hammer curls activate both heads of the biceps, as well as the brachialis and brachioradialis (forearm muscle). The neutral grip can provide a unique stimulus and contribute to overall arm thickness, including the outer bicep region.

Key Considerations for Bicep Training

Beyond specific exercises, several principles are crucial for maximizing bicep development and ensuring safety:

• Mind-Muscle Connection: Actively focus on contracting your biceps throughout the movement. Visualize the muscle working.
• Full Range of Motion: Utilize the complete available range of motion for each exercise to ensure comprehensive muscle stimulation.
• Controlled Tempo: Avoid momentum. Lift the weight in a controlled manner, and lower it slowly to maximize time under tension.
• Form Over Weight: Prioritize perfect technique over lifting heavy weights. Poor form often shifts tension away from the biceps and onto other muscles, or worse, leads to injury.
• Progressive Overload: To continue building muscle, you must gradually increase the demands on your biceps over time. This can be achieved by increasing weight, repetitions, sets, or decreasing rest times.
• Holistic Approach: Remember that the biceps are part of a larger kinetic chain. Incorporate compound pulling movements (e.g., rows, pull-ups) into your routine, as these also heavily engage the biceps and contribute to overall arm and back development.

Conclusion

Targeting the long head of the biceps involves a strategic understanding of anatomy and biomechanics. By prioritizing exercises that place the shoulder joint in extension, such as incline dumbbell curls and drag curls, you can effectively emphasize this specific muscle head. Combine these targeted movements with strict form, a full range of motion, and progressive overload to build well-developed, strong biceps that contribute to a balanced and functional physique.