22 Long Head Biceps Exercises

Biceps exercises are one of the most common exercises people love to perform. While biceps are comprised of two heads, long head and short head, they are often neglected during workouts. Working out the long head of the biceps, can help to add bulk, shape and size to the overall muscle group. So, in this article you can know all about the best long head biceps exercises.

What is the long head part of the biceps?

The biceps muscle comprises of two heads, long head and short head. The out part of the biceps is the long head part. It originates from the supraglenoid tubercle of the scapula (shoulder blade) and travels down the arm.

Long head of the biceps runs along the top of the arm. It is responsible for a large portion of the bicep’s overall size and shape. This muscle is more responsible for the shoulder flexion movement.

You can follow this link, if you want to know about the exercises that effectively target the short head part of the bicep.

So here are the best long head bicep exercises.

Long head biceps exercises

Barbell Long head Biceps exercises

1. Close Grip Barbell Curls

Close grip barbell curl is a variation of barbell curls that targets whole biceps. It is considered one of the best long head biceps exercises

1. Start by standing up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then grasp the barbell with an underhand (supinated) grip, with your hands positioned slightly less than shoulder-width apart. Your palms should be facing up and your fingers wrapped around the bar.
3. Keeping your elbows close to your sides, slowly lift the barbell towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment, squeeze the biceps muscles and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

2. Close Grip E-Z Bar Curls

Close grip E-Z bar curl is also done exactly like the barbell curl discussed above. Only, here the straight barbell is replaced by E-Z bar.

1. Start by standing up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then grasp the E-Z bar with an underhand (supinated) grip, with your hands positioned slightly less than shoulder-width apart. For better understanding, just hold the inner curve grip of the E-Z bar. Your palms should be facing up and your fingers wrapped around the bar.
3. Keeping your elbows close to your sides, slowly lift the E-Z bar towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment, squeeze the biceps muscles and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

3. Close Grip Barbell Preacher Curls

Close grip barbell preacher curls are same as close grip barbell curls. The only difference is, it is done with using preacher curl bench. It is good for better isolation.

1. Set up a preacher curl bench and adjust the height so that the upper portion of your arms (triceps area) can rest comfortably on the angled pad. The barbell should be positioned on the lower portion of the bench in front of you.
2. Then grasp the barbell with an underhand (supinated) grip, with your hands positioned slightly closer than shoulder-width apar. Your palms should be facing up and your fingers wrapped around the bar.
3. Keeping your elbows fixed to the pad, slowly lift the barbell towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to the pad. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

4. Close Grip E-Z Bar Preacher Curls

Close grip E-Z bar preacher curls are same as close grip barbell preacher curl. Instead of barbell, it is done with E-Z bar. It is considered good for better grip.

1. Set up a preacher curl bench and adjust the height so that the upper portion of your arms (triceps area) can rest comfortably on the angled pad. The E-Z bar should be positioned on the lower portion of the bench in front of you.
2. Then grasp the E-Z bar with an underhand (supinated) grip, with your hands positioned slightly closer than shoulder-width apar. Your palms should be facing up and your fingers wrapped around the bar.
3. Keeping your elbows fixed to the pad, slowly lift the barbell towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to the pad. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

5. Reverse Barbell Curls

Reverse barbell curl is an exercise that targets the biceps and the extensors of the forearms. These curls are considered better long head biceps exercises.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the barbell with an overhand grip (pronated), with your hands positioned slightly wider than shoulder-width apart. Your palms should be facing down and your fingers wrapped around the bar.
3. Keeping your elbows close to your sides, slowly lift the barbell towards your chest, curling your forearms. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

6. Reverse E-Z Bar Curls

Reverse E-Z bar curl is as same as reverse barbell curl, with only difference being the bar used.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the E-Z bar with an overhand grip (pronated), with your hands positioned slightly wider than shoulder-width apart. Your palms should be facing down and your fingers wrapped around the bar.
3. Keeping your elbows close to your sides, slowly lift the E-Z bar towards your chest, curling your forearms. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

7. Barbell Reverse Spider Curls

Barbell reverse spider curls are very good long head biceps exercises. In fact, it engages whole biceps and also the extensors of the forearms.

1. Set up an incline bench at a 45-degree angle and lie face down with your chest against the bench. Then, grasp the barbell with an overhand grip (pronated), with your hands positioned shoulder-width apart. Your palms should be facing down and your fingers wrapped around the barbell.
2. Keeping your elbows fixed, slowly lift the barbell towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed. Avoid using your shoulders or swinging your body to gain momentum.
3. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

8. E-Z Bar Reverse Spider Curls

E-Z bar reverse spider curl is same as barbell reverse spider curl. Only difference here is the bar used. In fact, it engages whole biceps and also the extensors of the forearms.

1. Set up an incline bench at a 45-degree angle and lie face down with your chest against the bench. Then, grasp the E-Z bar with an overhand grip (pronated), with your hands positioned shoulder-width apart. Your palms should be facing down and your fingers wrapped around the E-Z bar.
2. Keeping your elbows fixed, slowly lift the E-Z bar towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed. Avoid using your shoulders or swinging your body to gain momentum.
3. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

9. Close Grip Barbell Spider Curls

Close grip barbell spider curl is an excellent exercise to isolate the biceps and engage the long part of the biceps.

1. Set up an incline bench at a 45-degree angle and lie face down with your chest against the bench. Then, grasp the barbell with an underhand grip (supinated), with your hands positioned slightly closer than shoulder-width apart. Your palms should be facing up and your fingers wrapped around the barbell.
2. Keeping your elbows fixed, slowly lift the barbell towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed. Avoid using your shoulders or swinging your body to gain momentum.
3. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

10. Close Grip E-Z bar Spider Curls

Close grip E-Z bar spider curl is same as the close grip barbell spider curls, but with using E-Z bar.

1. Set up an incline bench at a 45-degree angle and lie face down with your chest against the bench. Then, grasp the E-Z bar with an underhand grip (supinated), with your hands positioned slightly closer than shoulder-width apart. Your palms should be facing up and your fingers wrapped around the E-Z bar.
2. Keeping your elbows fixed, slowly lift the E-Z bar towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed. Avoid using your shoulders or swinging your body to gain momentum.
3. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

11. Barbell Drag Curls

Barbell drag curl is an exercise that targets the biceps without putting much pressure on shoulders. It is too a great long head biceps exercises.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the barbell with an underhand grip (supinated), with your hands positioned shoulder-width apart. Your palms should be facing up and your fingers should be wrapped around the bar.
3. Keeping your elbows close to your torso, slowly lift the barbell towards your chest, curling your forearms. Also, move your elbows slightly back while lifting the barbell (dragging the bar up). As you lift the weight, focus on keeping your wrists straight. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

12. E-Z Bar Drag Curls

E-Z bar drag curl is an exercise that targets the biceps without putting much pressure on shoulders.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the E-Z bar with an underhand grip (supinated), with your hands positioned shoulder-width apart. Your palms should be facing up and your fingers should be wrapped around the bar.
3. Keeping your elbows close to your torso, slowly lift the E-Z bar towards your chest, curling your forearms. Also, move your elbows slightly back while lifting the E-Z bar (dragging the bar up). As you lift the weight, focus on keeping your wrists straight. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

Dumbbell Long head Biceps exercises

13. Dumbbell Hammer Curls

Dumbbell hammer curl is a great dumbbell exercise for biceps. It targets biceps and forearms. It is very good to activate the long head part of the biceps. These curls are considered amazing long head biceps exercises.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the dumbbells with a neutral grip, with your palms facing inwards.  Keep your hands positioned shoulder-width apartand your fingers wrapped around the dumbbells.
3. Keeping your elbows fixed to your sides, slowly lift the dumbbells towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

14. Dumbbell Reverse Curls

Dumbbell reverse curls are very good long head biceps exercises. It engages whole biceps but more of the long head part.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the dumbbells with an overhand grip (pronated), with your palms facing downwards.  Keep your hands positioned shoulder-width apart and your fingers wrapped around the dumbbells.
3. Keeping your elbows fixed to your sides, slowly lift the dumbbells towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

15. Inclined Dumbbell Curl

Inclined dumbbell curl is an excellent exercise to isolate the biceps, especially long head of the biceps.

1. Adjust an incline bench to a 45-degree angle and sit on the bench with a dumbbell in each hand. Rest your back on the bench.
2. Hold the dumbbells with an underhand grip (supinated), with your palms facing up and your arms fully extended. Your elbows should be positioned close to your sides.
3. Keeping your elbows fixed to your sides, slowly lift the dumbbells towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

16. Inclined Dumbbell Hammer Curl

Inclined dumbbell hammer curl is again a variation of dumbbell exercise for biceps that isolates the biceps effectively. It engages the long head of the biceps effectively.

1. Adjust an incline bench to a 45-degree angle and sit on the bench with a dumbbell in each hand. Rest your back on the bench.
2. Hold the dumbbells with a neutral grip, with your palms facing inwards and your arms fully extended. Your elbows should be positioned close to your sides.
3. Keeping your elbows fixed to your sides, slowly lift the dumbbells towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

17. Dumbbell Reverse Spider Curls

Dumbbell reverse spider curl is an exercise that targets the long head of the biceps effectively.

1. Set up an incline bench at a 45-degree angle and lie face down with your chest against the bench. Then, grasp the dumbbells with an overhand grip (pronated), with your hands positioned shoulder-width apart. Your palms should be facing down and your fingers wrapped around the dumbbells.
2. Keeping your elbows fixed to the bench, slowly lift the dumbbells towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to the bench. Avoid using your shoulders or swinging your body to gain momentum.
3. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

18. Dumbbell Drag Curls

Dumbbell drag curls is an amazing exercise that helps you to engage and grow biceps without putting much stress on the shoulders.

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Then, grasp the dumbbells with an underhand grip (supinated), with your hands positioned shoulder-width apart. Your palms should be facing upand your fingers wrapped around the bar.
3. Keeping your elbows close to your torso, slowly lift the dumbbells towards your chest, curling your forearms. Also, move your elbows slightly back while lifting the dumbbells (dragging the dumbbells up). As you lift the weight, focus on keeping your wrists straight. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

Cable Long Head Biceps Exercises

19. Cable Reverse Biceps Curls

Cable reverse biceps curls targets both your biceps and forearms. These curls are considered great long head biceps exercises.

1. Attach a straight bar or rope handle to a low-pulley cable machine. Fix the pulley to the lowest point on the cable machine. Stand facing the machine with your feet shoulder-width apart.
2. Then, grasp the bar or handle with an overhand grip (pronated), with your palms facing down and your hands positioned shoulder-width apart.
3. Keeping your elbows fixed to your sides, slowly lift the bar or handle towards your chest, curling your biceps. As you lift the weight, focus on keeping your wrists straight and your elbows fixed to your sides. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the weight back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

20. Cable Bayesian Curls

Cable Bayesian curls are also known as Cable Bayesian biceps curls. It is a good exercise to target long head of the biceps and also biceps as a whole.

1. Attach a single handle attachment to a low-pulley cable machine. Fix the pulley to the lowest point on the cable machine. Stand facing away from the machine with your feet shoulder-width apart.
2. Then, grasp the handle with an underhand grip (supinated), with your palms facing up. Step a little forward, away from the cable machine, in order to pull the cable a little. Your elbows should be a little back, behind your torso.
3. Keeping your elbow fixed, slowly lift the handle towards your chest, curling your biceps. As you lift the cable weight, focus on keeping your wrists straight and your elbows fixed. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the cable back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.
5. Repeat with both the arms.

21. Cable Drag Curls

Cable drag curls are performed same as any other drag curls.

1. Attach a straight bar to a low-pulley cable machine. Fix the pulley to the lowest point on the cable machine. Stand facing the machine with your feet shoulder-width apart.
2. Then, grasp the bar or handle attached, with an underhand grip (supinated), with your hands positioned shoulder-width apart. Your palms should be facing up and your fingers wrapped around the bar/handle.
3. Keeping your elbows close to your torso, slowly lift the handle towards your chest, curling your forearms. Also, move your elbows slightly back while lifting the handle (dragging the bar up). As you lift the handle, focus on keeping your wrists straight. Avoid using your shoulders or swinging your body to gain momentum.
4. When you reach the top of the movement, pause for a moment and then slowly lower the handle back down to the starting position. Make sure to maintain control throughout the entire range of motion, both on the way up and the way down.

22. Chin Ups

Chin ups are an excellent biceps and upper body exercise that targets especially the biceps. These are also very good long head biceps exercises.

1. Find a horizontal bar that is sturdy and can support your body weight.
2. Then, grab the bar with an underhand grip, with your palms facing towards you and your hands slightly closer than shoulder-width apart.
3. Hang from the bar with your arms fully extended, your shoulders pulled down and back, and your feet off the ground.
4. Pull your body up towards the bar by bending your elbows and engaging your back and biceps muscles. Keep your core tight and your body straight as you lift yourself up.
5. Continue pulling yourself up until your chin is over the bar, or as close to the bar as you can get.
6. Hold this position for a moment, then slowly lower yourself back down to the starting position with control.
7. Repeat as much as you can perform without losing the form.

Conclusion

With these best long head biceps exercises, one can easily engage, activate and grow the long head of the biceps. This will result in overall biceps enhancement.

With practice, the form and muscle-mind connection will also increase. They can be easily done with barbell, dumbbell or cable. It is always advised to have a proper form while doing any exercise.