12 Best Long Head Bicep Exercises For Massive Peaks

When it comes to shaping great arms, the biceps often get the spotlight. To grow biceps takes time, knowledge, and intellect.

Many fitness enthusiasts don’t know that the bicep muscle has two heads: short and long.

• The long head is located along the outer side of the anterior upper arm. The long head comprises the majority of the biceps’ peak,
• The short head is located along the inner side of the anterior upper arm. Whereas the short head sits on the inner side and contributes to the biceps width and fullness.

Here, I will provide you with the best long-head bicep exercises and workout plans (based on science and experience) to help you build a well-defined muscle “peak.”

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How To Build Long Head Of Biceps

Although both bicep heads function together in most workout activities, it’s important to understand how to differentiate the two during exercise so you can develop both heads to their full potential. 

The long head of the bicep is a vital muscle for strength and aesthetics. It is located on the outer part of the upper arm.

A strong bicep muscle will always make you stand out and it’s important to train it to build strength and peak strength.

There are many exercises that emphasize the long head of the bicep. You probably already know many of them, but maybe you didn’t realize they are best for the long head. All you have to do is implement the techniques. 

If you want to emphasize the long head bicep during training, four main techniques can help you achieve that:

• Bring your hands closer together (close grip).
• Curling with elbows back (e.g., incline curls) effectively targets the long head due to the greater stretch.
• Use a neutral grip, aka hammer grip.

One effective method to determine whether one is engaging in the short/inner or long/outer head of the biceps brachii is to observe oneself in the mirror. Then, create a mind-muscle connection.

Best Long Head Bicep Exercises For Massive Peak

There are 12 best exercises for the outer bicep and massive peaks (the long head of the bicep). Use these moves to get your long-head biceps pumped up and improve the overall function of your upper arms.

1. Incline Dumbbell Curl

Incline dumbbell curl is one of the best long head bicep exercises. It trains the long head of the biceps by stretching it at the bottom of the movement and placing it in a position of maximal force production at the top of the movement.

The study found that incline dumbbell curls resulted in the highest EMG activity in the long head of the biceps throughout the entire range of motion.

It is a highly effective full-range exercise that can be utilized to develop a massive peaked bicep.

How To Do

1. Set an incline bench at a 45-degree angle and sit with your back firmly against the bench.
2. Grab a pair of dumbbells with a supinated grip (palms facing up) and let them hang at arm’s length by your sides.
3. Lift the dumbbells towards your shoulders and exhale as you do.
4. Keep your elbows close to your torso and avoid any swinging or jerking motions.
5. Slowly lower the dumbbells back to the starting position. Inhale as you do this.
6. Control the entire range of motion and avoid letting the dumbbells drop quickly.
7.  It is better to start with a lighter weight and gradually increase as you get stronger.

2. Close Grip Barbell Curl

The close grip barbell curl is a highly recognizable biceps exercise that builds biceps Peak. It’s a great exercise for seeing results in strength and definition.

It is an all-around great bicep exercise. This is a simple yet effective exercise, targets your biceps, resulting in bigger and stronger guns.

A wide grip focuses effort on the inner biceps (short head), whereas a narrow grip arks the outer biceps (long head).

How To Do

1. Hold the barbell with a close grip (it can be hip-width or closer). Your palms should be up and a few inches apart.
2. Your feet should be shoulder-width. Keep your torso straight, your head up, and your elbows held close to your torso.
3. Bend your elbows and curl the bar up toward your shoulder.
4. Your body should remain fixed. Only your biceps should be used to move the weight.
5. Pause at the top of the movement and squeeze your biceps.
6. Then slowly lower the barbell back down to the arms extended position.

3. Concentration Curl

The concentration curl is an old-school move that can produce real results, but only if you’re willing to work with good technique. Unlike regular standing curls, you won’t be able to move and swing your body to help lift the load.

The position of this exercise eliminates the possibility of cheating with your curls. Since you’re working each arm individually, it also prevents your weak side (if you have one) from letting your strong side do more than its share when it comes to lifting the dumbbell.

This exercise should be part of your arms workout routine. It’s also a great way to target the long head muscles, as you’ll concentrate on the peak and try to “blow” it up.

How To Do

1. Grab a dumbbell in one hand and sit on a flat bench. Your legs should be wider than your hips.
2. Lean down and bring your upper body towards your legs.
3. Place the elbow of your curling arm on the inside of your leg, and place your opposite hand on your other leg for stability. Your working arm should be extended with a slight bend in the elbow.
4. The dumbbell should be near the bottom of your calf, with your palm facing the outside of your leg.
5. While keeping your arm in contact with the inside of your leg, contract your biceps and begin to bend your elbow.
6. Bend your elbow until your forearm almost touches your arm. The dumbbell should end up near your shoulder but not touching it.
7. Slowly straighten your forearm to lower the dumbbell back to the starting position.
8. Pause for one second at the bottom before starting the next repetition.

4. Hammer Curl

The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. Due to neutral grip, hammer curls allow you to hone in on the long head. It is also an effective isolation exercise that targets the forearm muscles.

When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters.

How To Do

1. Stand upright with a dumbbell in each hand, with a neutral grip (thumbs around the handles with your palms facing your body).
2. Position the dumbbells alongside your thighs with your elbows fully extended.
3. Keep your elbows close to your torso and your upper arms stationary.
4. Exhale and slowly curl the dumbbells upward by contracting your biceps until the dumbbell nears the front of your shoulder.
5. Hold the contracted position for a moment and squeeze your biceps and forearms.
6. Inhale and slowly lower the dumbbells back towards your starting position until the elbow(s) are fully extended.

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5. Behind The Back Cable Curl (Bayesian Curl)

The Behind-the-Back Cable Curl, also known as the Bayesian curl, is the same concept as the incline dumbbell curl. Your arms will curl with your elbows behind you, which emphasizes the long head. 

Doing cable curls behind the body shifts the exercise’s emphasis onto the outer biceps and minimizes the chance of developing unsightly muscular imbalances.

Train each arm separately to make sure that each bicep gets about the same amount of work and grows in proportion.

How To Do

1. Connect a single cable handle to the bottom of a cable pulley.
2. Grab the handle with an underhand grip and then face away from the machine.
3. Step out from the cable station and let your arm travel behind your torso until you feel a good biceps stretch.
4. Curl the handle toward your shoulder by squeezing your biceps as hard as possible.
5. Lower the weight back down under control until your elbow is fully extended.
6. Repeat for the ideal number of reps to complete the set.
7. Now, switch arms to complete the exercise on your right side, and then alternate between arms for sets.
8. It is important to remember that the elbow should point backwards at the end of the movement as it did at the start.

6. Close Grip Preacher Curl

The shape of the biceps is hereditary, and it can have a long tendon or long muscle. By giving your arms a complete look, you can get fullness in this crucial area.

If you have a long tendon, then the preacher curl is the best exercise to build a long biceps head and get a full biceps pump. This exercise is done by sitting on a Preacher Bench with a Barbell or E-Z curl Bar.

How To Do

1. Get seated on the preacher’s bench with your chest against the support.
2. Hold the barbell (ez bar) with a close grip (can be hip width or closer).
3. Curl the bar as in a standard barbell curl and get maximum contraction at the top.
4. Lowering the bar slowly gives constant stress throughout the movement.
5. Lowers the bar to get the maximum extension.
6. Keep the motion slow and controlled throughout the set.

7. Dumbbell Drag Curl

The dumbbell drag curl is a unique bicep curl variation in which you don’t completely bring the weight in front of your body. Thus, you have difficulty swinging and using momentum to get the weight up.

The long head of the bicep is emphasized the most due to the elbow positioning. As you curl up, your elbows pull back behind you, stretching the long head and activating it to a very high degree.

You can use a barbell, dumbbell, or EZ bar for this exercise, all of which have the same effect.

How To Do

1. Grab the dumbbell with a double underhand (supinated) grip.
2. Bring your elbows and shoulders back slightly as you curl the Dumbbells upwards. It should feel like you are “dragging” the dumbbell up to your body.
3. Squeeze your biceps hard at the top and slowly return to the starting position.
4. Perform this exercise in a slow, controlled manner for best results.
5. Do 3 or 4 sets of 8 to 12 repetitions.

Know More: 12 Best Ways To Do Bicep Curl (Dumbbell, Barbell & Cable)

8. Cross Body Hammer Curl

The cross-body hammer curl is a dumbbell exercise that targets the brachialis, long head and forearm muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso.  

Lifting weight across your body immediately puts the long head of your biceps under greater tension. If your long head is lagging, this naturally makes it an excellent outer bicep curl.

How To Do

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold dumbbells in your hands with your palms facing towards your body.
3. Keeping your elbows close to your body, slowly curl the left dumbbell upward, across your body, and toward your left shoulder.
4. Pause at the top of the lift for a second, squeeze your biceps, then lower the weights under control.
5. Repeat this with your right arm and continuously alternate your arms.
6. Neither lean back as you lift the weight nor lean forward as you lower it.

9. Close Grip Cable Curl

Unlike barbell or dumbbell curls, where the resistance varies during the lift, the cable pulley provides a uniform resistance throughout the movement.

The Close grip bicep cable curl is one of the best isolation exercises for the long head of the bicep. It’s a pulling action performed with a cable machine and is suitable for beginners.

How To Do

1. Set up for the cable curl by attaching a straight bar to the low pulley cable.
2. Grasp the bar with an underhand grip (palms facing up), and your hands about shoulder-width apart. Stand upright with the spine straight.
3. Curl the bar up toward your shoulders by bending at the elbows.
4. Lower the weight down to the arms extended position.

10. Close Grip Ez Bar

This is a great exercise for targeting your outer biceps. As your hands are close to each other during the movement, you can focus on the long head.

The straight bar version of this exercise is excellent too. However, it can cause wrist and forearm discomfort for many lifters due to the need to use a fully supinated grip.

The close-grip EZ bar curl will emphasize the long head and build the peak of your biceps.

How To Do

1. Hold an EZ-curl bar using a close supinated grip (hands closer than shoulder width apart and palms facing upward). Let the bar rest on your thighs.
2. As you curl the EZ-curl bar up toward your shoulders, keep your elbows fixed to your sides.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.
5. The motion should occur at the elbow to isolate the biceps, not on the shoulders.

11. Dumbbell Hammer Preacher Curl

The dumbbell hammer preacher curl is a very effective exercise that targets the brachioradialis, brachialis, and bicep muscles.

Using a hammer/neutral grip targets more of the brachioradialis and brachialis than the biceps. It is a great variation of the preacher’s curl.

How To Do

1. Adjust the preacher bench seat so that your arms are level with the top of the bench.
2. Grab a dumbbell in each hand with a neutral/hammer grip and rest your arm against the bench with your arm extended fully down.
3. Slowly curl the dumbbells up towards your head, keeping your arms on the bench at all times until you reach the top position.
4. Hold for a count, squeeze and isolate your biceps.

12. Chin Up

Chin-ups are an excellent bicep workout and a great compound exercise that works many muscles and gives you a stronger upper-body workout than you might think.

This is a bodyweight exercise that can induce serious muscle growth of the biceps and back.  

According to a 2018 study by the Journal of Physical Fitness, the bicep muscle is the second most active muscle during chin-ups after the lats.

How To Do

1. Grip the pull-up bar with your palms facing toward you and use a narrow grip.
2. Hang from the bar with your arms fully extended and shoulders pulled down and back.
3. Engage your core and keep your body straight from your head to your heels.
4. Pull your body up towards the bar by flexing your elbows and bringing your chest towards the bar.
5. Keep your elbows close to your body as you pull yourself up.
6. Once your chin is above the bar, hold for a moment and lower yourself slowly.
7. Don’t get in the habit of doing half reps and chasing numbers.

Know More: 25 Different Types Of Pull Ups And Chin Ups (Variations)

Long Head Bicep Workout Routines

Training the long head of the biceps effectively requires a combination of proper technique, consistency, and understanding the muscle’s anatomy and function.

1. Mind-Muscle Connection

Before you start, take a moment to mentally engage with the biceps. This connection helps in better muscle activation during exercises.

2. Sets and Reps

The number of reps you should do depends on your goals, whether they are to increase strength or build muscle mass and endurance.

• For muscle growth, it is best to do for around 6–12 reps per set.
• For strength, around 3–8 reps per set are recommended.
• Muscle Endurance, do 15-20+ reps per set.

3. Control the Eccentric Phase

The lowering phase (eccentric) of a bicep curl can be just as beneficial as the lifting (concentric) phase. Lower the weight slowly to tap into the muscle-building benefits of eccentric tension.

4. Muscle Building Bicep Workout Plan

If your long head is lagging, and you really want to build a big bicep peak, you can prioritize it, but still don’t forget about your short head. 

5. Long Head Bicep Workout Plan

6. Complete Arm Workout Plan

When training arms, it’s essential to ensure a comprehensive approach that targets not just the long head of the biceps but also other areas like the short head of the biceps, triceps, and forearm muscles.

Takeaways

Including these long head biceps exercises into your normal workout routine will help build up the peaks of your biceps and give you more impressive upper arms.

Larger biceps peaks aren’t only for appearances. Building strength in the long head biceps can also prevent serious and painful shoulder injuries.

If done correctly, these exercises should help you build up that impressive outer and long-head bicep peak and bicep strength.

FAQs 

How do you activate the long head of the bicep?

To activate the long head bicep during training, four main techniques can help you achieve that:

• Bring your hands closer together (close grip).
• Use a neutral grip, aka hammer grip.
• Curling with your elbows at your side.
• Curling with your elbows back behind you.

What bicep workouts work the long head?

There are many exercises that work the long head of the bicep. Many of them you probably already know, but maybe you didn’t realize they are best for the long head.

Use these exercises to strengthen your long head of the biceps and improve the overall function of your upper arms.

• Incline Dumbbell Curls.
• Close Grip Barbell Curl
• Hammer Curls.
• Chin-Ups.
• Cable Hammer Curls.
• Preacher Curls.

Do hammer curls target the long head?

Hammer curls are one of the best exercises to target the long head of the bicep as well as the brachialis.  If you’re trying to get huge peaks, hammer curls should be in your workout routine.

Do drag curls hit long head?

The dumbbell drag curl is a unique bicep curl variation that targets the long head of the bicep.  The drag curl emphasized the long head of the biceps, due to the elbow position. When you curl up, your elbows pull back behind you, which stretches the long head and activates it to a very high degree.

Do preacher curl work long head?

Using a hammer/neutral grip during preacher curl targets more of the long head bicep, brachioradialis and brachialis. The Close grip preacher curl is the best exercise to build a long head of biceps.

References

• Kumar VP, Satku K, Balasubramaniam P: The role of the long head of biceps brachii in the stabilization of the head of the humerus. Clinical Orthopaedics and Related Research, 01 Jul 1989, (244):172-175 PMID: 2743659 
• Claudius D Jarrett, David M Weir, Eric S Stuffmann, Sameer Jain, Mark Carl Miller, Christopher C Schmidt: Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. PMID: 21813298  DOI: 10.1016/j.jse.2011.04.030
• Mazur LJ, Yetman RJ, Risser WL. Weight-training injuries. Common injuries and preventative methods. Sports Med 16: 57–63, 1993.
• Function of the long head of the biceps at the shoulder: electromyographic analysis

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.