Dumbbell Arm Training: Targeting the Long Head of Triceps and Biceps

How Do You Train a Long Head With Dumbbells?

Training the "long head" of a muscle, typically referring to the long head of the triceps brachii or biceps brachii, with dumbbells involves selecting exercises that place these specific muscle heads under optimal stretch and contraction, often through unique joint positions or ranges of motion.

Understanding the "Long Head"

In the context of arm training, the "long head" most commonly refers to two distinct parts of the major arm muscles:

• Long Head of the Triceps Brachii: This is the largest of the three triceps heads, originating from the infraglenoid tubercle of the scapula (shoulder blade). Its unique origin means it crosses the shoulder joint, making it a powerful elbow extensor (primary function) and also playing a role in shoulder extension and adduction. Due to its crossing of the shoulder joint, exercises that involve overhead arm positions or shoulder flexion tend to preferentially stretch and activate the long head.
• Long Head of the Biceps Brachii: This is one of the two heads of the biceps, originating from the supraglenoid tubercle of the scapula. Like the triceps long head, it crosses the shoulder joint. While primarily responsible for elbow flexion and forearm supination, its origin allows for some contribution to shoulder flexion, and it is often emphasized in exercises where the arm is positioned behind the body (shoulder extension).

Targeting these specific heads can contribute to overall muscle mass, shape, and functional strength, particularly for the "peak" of the biceps and the overall mass of the triceps.

Training the Long Head of the Triceps Brachii with Dumbbells

The long head of the triceps is best activated when the arm is in a position that stretches it, typically overhead or when the shoulder is extended.

• Anatomy & Function of the Triceps Long Head: Originates from the scapula, crosses the shoulder joint, and inserts into the ulna. It's the only triceps head that crosses two joints, making its activation sensitive to shoulder position. It extends the elbow and assists in shoulder extension/adduction.
• Key Principles for Triceps Long Head Activation: Emphasize exercises where the arm is overhead or extended behind the body, ensuring a full range of motion and controlled eccentric (lowering) phase.

Dumbbell Exercises for Triceps Long Head:

• Overhead Dumbbell Extension (Two-Arm or Single-Arm):
  • Execution: Sit or stand, holding one dumbbell with both hands (or one dumbbell in one hand). Extend your arms overhead, keeping elbows close to your head. Slowly lower the dumbbell behind your head by flexing your elbows, feeling a deep stretch in your triceps. Extend your arms back to the starting position, squeezing the triceps.
  • Benefits: This movement places the long head under maximum stretch due to the overhead arm position, making it highly effective for its activation and growth.
• Lying Dumbbell Triceps Extension (Dumbbell Skullcrushers):
  • Execution: Lie on a flat or slightly incline bench, holding a dumbbell in each hand with a neutral grip (palms facing each other) or pronated grip (palms facing feet). Extend your arms straight up over your chest. Keeping your upper arms stationary and elbows pointing forward, slowly lower the dumbbells towards your temples or behind your head by bending your elbows. Extend back to the starting position.
  • Benefits: Provides a good stretch and allows for isolation of the triceps. Lowering the dumbbells slightly behind the head can further engage the long head.
• Dumbbell Kickbacks:
  • Execution: Hinge at your hips, keeping your back straight and core engaged. Hold a dumbbell in each hand, with elbows bent at 90 degrees and upper arms parallel to your torso. Keeping your upper arms stationary, extend your forearms straight back, contracting your triceps. Hold briefly, then slowly return to the starting position.
  • Benefits: While often used for peak contraction, maintaining the elbow close to the body and extending fully can effectively target all triceps heads, including the long head. Focus on a strong squeeze at the top.
• Close-Grip Dumbbell Press (Floor or Bench):
  • Execution: Lie on your back on the floor or a flat bench, holding a dumbbell in each hand with a neutral grip. Bring the dumbbells together over your chest, touching them. Lower the dumbbells towards your chest, keeping your elbows tucked close to your body. Press them back up, focusing on triceps contraction.
  • Benefits: This compound movement heavily recruits the triceps, and the close grip emphasizes all three heads, with the long head contributing significantly to the pressing power.

Training the Long Head of the Biceps Brachii with Dumbbells

The long head of the biceps is often emphasized when the arm is in a position of slight shoulder extension (arm slightly behind the body) or when a supinated grip is used.

• Anatomy & Function of the Biceps Long Head: Originates from the scapula, crosses the shoulder joint, and inserts into the radius and forearm fascia. It flexes the elbow, supinates the forearm, and assists in shoulder flexion.
• Key Principles for Biceps Long Head Activation: Focus on exercises that involve a pre-stretch of the biceps at the bottom of the movement (e.g., incline curls) and ensure full supination where applicable.

Dumbbell Exercises for Biceps Long Head:

• Incline Dumbbell Curl:
  • Execution: Sit on an incline bench set at a 45-60 degree angle, holding a dumbbell in each hand with a supinated grip (palms facing forward). Allow your arms to hang straight down, feeling a stretch in your biceps. Curl the dumbbells up towards your shoulders, keeping your elbows stationary. Slowly lower back to the starting position.
  • Benefits: The incline position places the long head of the biceps under a significant stretch at the bottom of the movement, enhancing its activation throughout the curl.
• Standing Dumbbell Curl (with Supination Emphasis):
  • Execution: Stand tall, holding a dumbbell in each hand with a neutral grip (palms facing your sides). As you begin to curl the dumbbells up, actively supinate your forearms so your palms face upwards at the top of the movement. Squeeze your biceps, then slowly lower the dumbbells while maintaining control, reversing the supination.
  • Benefits: While a general biceps builder, the emphasis on active supination can help recruit both heads, with the long head contributing significantly to the 'peak' of the biceps. Keeping elbows slightly tucked can also help.
• Concentration Curl:
  • Execution: Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand. Lean forward slightly and brace your elbow against the inside of your thigh (just above the knee). Let the dumbbell hang down. Slowly curl the dumbbell up towards your shoulder, squeezing the biceps at the top. Slowly lower with control.
  • Benefits: This exercise isolates the biceps, allowing for a strong mind-muscle connection and peak contraction. While not directly targeting the long head through stretch, the isolation can help develop the overall biceps peak, which is influenced by the long head.
• Hammer Curl:
  • Execution: Stand or sit, holding a dumbbell in each hand with a neutral grip (palms facing each other). Curl the dumbbells up towards your shoulders, keeping your palms facing each other throughout the movement. Slowly lower with control.
  • Benefits: While primarily targeting the brachialis and brachioradialis, the hammer curl still engages the biceps (both heads) effectively. It contributes to overall arm thickness and strength, and the neutral grip can offer a slightly different stimulus to the biceps.

Important Training Considerations

• Form Over Weight: Always prioritize proper technique to ensure the target muscle head is effectively engaged and to prevent injury. Using excessive weight often leads to compensatory movements.
• Mind-Muscle Connection: Actively focus on contracting the specific muscle head you are trying to train. Visualizing the muscle working can enhance activation.
• Full Range of Motion: Perform exercises through their complete range of motion to maximize muscle fiber recruitment and flexibility.
• Controlled Tempo: Emphasize a slow, controlled eccentric (lowering) phase (e.g., 2-3 seconds) to increase time under tension and promote muscle growth.
• Progressive Overload: To continue making gains, gradually increase the weight, repetitions, sets, or decrease rest times over time.
• Warm-up and Cool-down: Always begin your workout with a light warm-up to prepare your muscles and joints, and finish with a cool-down and stretching to aid recovery.
• Listen to Your Body: Pay attention to any pain signals. Sharp pain is a sign to stop and reassess your form or the exercise.

Sample Dumbbell Arm Workout for Long Head Emphasis

Here's a sample routine incorporating exercises for both the triceps and biceps long heads:

• Warm-up: 5-10 minutes of light cardio and dynamic arm stretches.
• Triceps:
  • Overhead Dumbbell Extension (Two-Arm or Single-Arm): 3 sets of 8-12 repetitions
  • Lying Dumbbell Triceps Extension: 3 sets of 10-15 repetitions
• Biceps:
  • Incline Dumbbell Curl: 3 sets of 8-12 repetitions
  • Standing Dumbbell Curl (with Supination Emphasis): 3 sets of 10-15 repetitions
• Cool-down: Static stretches for biceps and triceps.

Adjust sets, reps, and rest periods based on your fitness level and goals.

Conclusion

Training the long head of the triceps and biceps with dumbbells is highly effective when specific exercise selection and proper form are prioritized. By understanding the unique anatomical origins and functions of these muscle heads, you can choose exercises that optimize their stretch and contraction, leading to improved strength, size, and definition. Consistency, progressive overload, and a focus on mind-muscle connection are paramount for maximizing your results.