Long Head Biceps: Anatomy, Biomechanics, and Targeted Exercises for Optimal Growth

How to bias a long head bicep?

To preferentially bias the long head of the biceps brachii, focus on exercises and techniques that place the shoulder joint in extension or a neutral position, thereby lengthening the long head and increasing its mechanical advantage during elbow flexion and forearm supination.

Understanding Biceps Anatomy

The biceps brachii is a two-headed muscle located on the anterior aspect of the upper arm. Its primary functions are elbow flexion and forearm supination, with a minor role in shoulder flexion. Understanding the distinct origins of its two heads is crucial for targeted training:

• Long Head: Originates from the supraglenoid tubercle of the scapula, a small bump just above the shoulder joint socket. Its tendon passes through the shoulder joint capsule.
• Short Head: Originates from the coracoid process of the scapula, a small hook-like projection.

Both heads converge to form a common tendon that inserts primarily onto the radial tuberosity of the radius bone in the forearm, and partially into the bicipital aponeurosis. Because the long head crosses the shoulder joint above its axis, changes in shoulder position significantly influence its length-tension relationship and, consequently, its contribution to elbow flexion.

Biomechanics of Biceps Head Activation

The principle of biasing a specific muscle head relies on understanding its anatomical attachments and how joint positions affect its mechanical leverage.

• Long Head Bias: To emphasize the long head, we aim to place it in a mechanically advantageous position. Because its origin is superior to the shoulder joint, extending the shoulder (moving the arm behind the torso) stretches the long head. This lengthened position increases its active insufficiency during elbow flexion, meaning it's in a more optimal state to generate force. Conversely, flexing the shoulder (moving the arm in front of the torso) shortens the long head, reducing its contribution.
• Short Head Bias: The short head is emphasized when the shoulder is flexed (arm in front of the body), as this position slackens the long head, allowing the short head to take on a greater load.

Therefore, for long head bias, the key is to perform curls with the upper arm positioned behind the body or in a neutral, slightly extended position relative to the torso.

Key Principles for Long Head Biceps Bias

To effectively target the long head of the biceps, integrate these principles into your exercise execution:

• Shoulder Extension: This is the most critical factor. Position your upper arm so it is either directly in line with your torso or slightly extended (behind the torso). This stretches the long head tendon across the shoulder joint, increasing its recruitment during the curl.
• Full Elbow Extension at the Bottom: Allow your elbows to fully extend at the bottom of each repetition. This ensures a complete stretch of the biceps, particularly the long head, before the concentric (lifting) phase.
• Controlled Movement: Avoid using momentum. Each repetition should be performed with a deliberate, controlled concentric (lifting) phase and an equally controlled eccentric (lowering) phase. This maximizes time under tension and ensures the targeted muscle is doing the work.
• Forearm Supination: While both heads contribute to supination, maintaining a supinated (palms up) grip throughout the curl, or actively supinating during the concentric phase, is crucial for full biceps activation.

Effective Exercises to Target the Long Head

Based on the biomechanical principles, certain exercises are superior for biasing the long head:

• Incline Dumbbell Curls:
  • Execution: Lie back on an incline bench set at an angle of approximately 45-60 degrees. Let your arms hang straight down, allowing the shoulders to go into extension. Perform dumbbell curls, keeping your elbows stationary and focusing on squeezing the biceps at the top.
  • Why it works: The incline position places the shoulders in significant extension, maximally stretching the long head at the bottom of the movement and optimizing its contribution throughout the range of motion.
• Drag Curls (Barbell or Dumbbell):
  • Execution: Stand upright, holding a barbell or dumbbells with an underhand grip. Keep your elbows tucked in tightly to your sides and slightly behind your torso. Instead of curling the weight in an arc, "drag" the bar/dumbbells straight up your torso, keeping your elbows pointed backward.
  • Why it works: This movement minimizes shoulder flexion and keeps the upper arm in a neutral to slightly extended position throughout, maintaining tension on the long head.
• Cable Curls with Shoulder Extension:
  • Execution: Set a cable pulley to a low position. Stand a step or two back from the machine, allowing your arms to hang slightly behind your torso, mimicking the shoulder extension of an incline curl. Perform curls, focusing on keeping your elbows relatively stationary and driving the contraction with your biceps.
  • Why it works: Similar to incline curls, stepping back from the cable stack puts the shoulder in extension, providing a continuous stretch and activation of the long head, compounded by the constant tension of the cable.

Programming Considerations and Common Mistakes

To maximize your efforts in biasing the long head, consider these points:

• Integration: Incorporate 1-2 long head-specific exercises into your biceps routine. They can be performed at the beginning of your workout when your energy levels are highest, or later as a finishing movement.
• Mind-Muscle Connection: Actively focus on feeling the long head contract and stretch. Visualize the muscle working. This enhances neural drive and improves recruitment.
• Avoid Ego Lifting: Using excessive weight often leads to compensatory movements, such as swinging the body or involving the anterior deltoids, which detracts from the targeted long head activation. Prioritize strict form over heavy loads.
• Full Range of Motion: Ensure you are getting a complete stretch at the bottom and a full contraction at the top of each repetition. Partial reps diminish the effectiveness of long head targeting.
• Shoulder Stability: Maintain a stable shoulder girdle throughout the exercises. Avoid shrugging or allowing the shoulders to round forward, which can shift tension away from the biceps.

Conclusion

Effectively biasing the long head of the biceps brachii requires a nuanced understanding of its anatomy and biomechanics. By strategically positioning the shoulder in extension, allowing for full elbow extension, and executing movements with strict form and a strong mind-muscle connection, you can preferentially target this specific head. Incorporating exercises like incline dumbbell curls, drag curls, and cable curls with shoulder extension will be instrumental in developing a more balanced and aesthetically pleasing biceps musculature. Remember, consistency and precision in execution are paramount for achieving your training goals.