Biceps Training: Engaging the Long Head for Optimal Growth and Strength

How Do You Engage the Long Head Biceps?

Engaging the long head of the biceps brachii preferentially involves positioning the shoulder joint in extension, which pre-stretches this specific head, thereby increasing its activation during elbow flexion.

Anatomy of the Biceps Brachii

The biceps brachii is a two-headed muscle located on the anterior aspect of the upper arm. Both heads originate from the scapula (shoulder blade) and insert onto the radius (forearm bone), crossing both the shoulder and elbow joints. This dual-joint crossing confers its multi-functional role.

• Long Head: Originates from the supraglenoid tubercle of the scapula, superior to the shoulder joint capsule. Its tendon travels through the intertubercular groove of the humerus.
• Short Head: Originates from the coracoid process of the scapula.

Due to its origin point, the long head crosses the shoulder joint more laterally and superiorly, making it more sensitive to shoulder position changes than the short head.

Function of the Biceps Brachii

The primary functions of the biceps brachii are:

• Elbow Flexion: Bending the elbow, bringing the forearm towards the upper arm.
• Forearm Supination: Rotating the forearm so the palm faces upward (e.g., turning a doorknob clockwise with the right hand).
• Shoulder Flexion (weak contributor): Assisting in raising the arm forward.

While both heads contribute to these actions, their distinct origins allow for subtle differences in their activation patterns based on specific joint angles.

Biomechanical Principles for Long Head Activation

To preferentially engage the long head of the biceps, the key is to understand its anatomical relationship with the shoulder joint.

• Shoulder Extension (Arm Behind the Torso): When the arm is positioned behind the plane of the body (shoulder extension), the long head of the biceps is placed in a pre-stretched state. This increased stretch at the shoulder joint enhances its contribution and force production during subsequent elbow flexion.
• Full Range of Motion: Performing curls through a complete range of motion, particularly focusing on the eccentric (lowering) phase, ensures adequate stretch and activation of the muscle fibers, including those of the long head.
• Stable Scapula: Maintaining a stable shoulder girdle (avoiding shrugging or excessive anterior tilt) helps ensure the force is directed effectively through the biceps.

Exercises to Emphasize the Biceps Long Head

The following exercises leverage the principle of shoulder extension to target the long head:

• Incline Dumbbell Curls:
  • Execution: Lie back on an incline bench set to an angle of 45-60 degrees. Let your arms hang straight down, fully extended, with dumbbells in hand and palms facing forward (supinated grip). Curl the dumbbells upwards, keeping your elbows stationary and pointed downwards.
  • Rationale: The incline position places the shoulders in extension, pre-stretching the long head and increasing its activation during the curl.
• Cable Curls with Rearward Arm Position:
  • Execution: Stand facing away from a cable machine with a low pulley. Hold the handle with a supinated grip, extending your arm slightly behind your body. Curl the handle upwards, keeping your elbow fixed and slightly behind your torso.
  • Rationale: Similar to incline curls, extending the arm behind the body at the start of the movement stretches the long head. The constant tension of the cable can also be beneficial.
• Strict Standing Barbell or Dumbbell Curls:
  • Execution: Stand tall with a slight bend in your knees, holding a barbell or dumbbells with a supinated grip. Keep your elbows tucked close to your sides and slightly behind the plane of your body throughout the movement. Curl the weight upwards without swinging.
  • Rationale: While not as pronounced as incline curls, maintaining strict form with elbows slightly behind the body's midline can help emphasize the long head over the short head compared to movements where the elbows drift forward.

Exercises That Don't Preferentially Target the Long Head (Common Misconceptions)

Certain exercises, while effective for overall biceps development, do not specifically emphasize the long head and may even shift emphasis to the short head or other elbow flexors:

• Preacher Curls / Spider Curls:
  • Rationale: These exercises involve significant shoulder flexion (arms positioned in front of the body on a pad), which shortens the long head at the shoulder joint. This position tends to reduce the long head's stretch and may shift more emphasis to the short head of the biceps and the brachialis.
• Concentration Curls:
  • Rationale: While excellent for achieving a peak contraction and mind-muscle connection, concentration curls do not inherently bias one head over the other based on shoulder angle. Their benefit lies more in isolating the elbow flexion movement.

Programming Considerations

To effectively develop the long head of the biceps:

• Incorporate Variety: Include a mix of exercises that target the biceps in different shoulder positions.
• Focus on Form: Prioritize strict form over heavy weight. Momentum can reduce the specific tension on the target muscle.
• Full Range of Motion: Ensure complete extension at the bottom of the curl to maximize the stretch on the long head.
• Progressive Overload: Gradually increase the weight, repetitions, or sets over time to stimulate continued adaptation and growth.
• Listen to Your Body: Pay attention to proper warm-up, cool-down, and recovery to prevent injury.

The Importance of Balanced Biceps Development

While it's useful to understand how to emphasize specific heads of a muscle, it's crucial to remember that the biceps brachii functions as a synergistic unit. Over-focusing on one head at the expense of the other can lead to muscular imbalances. A well-rounded training program will include exercises that challenge the biceps through various angles and resistance profiles, ensuring comprehensive development of both the long and short heads, as well as the brachialis and brachioradialis, for optimal arm strength and aesthetics.

Conclusion

Engaging the long head of the biceps is achieved by manipulating shoulder joint position. By incorporating exercises that place the arm in extension relative to the torso, such as incline dumbbell curls or cable curls with a rearward arm position, you can preferentially stretch and activate the long head during elbow flexion. Understanding these biomechanical principles allows for more targeted and effective biceps training.