Long head bicep exercises are a great way to get stronger and build your muscle mass. These exercises incorporate both strength and conditioning, which means you’ll be getting in shape while you’re building muscle. Here is a list of the best long head bicep exercises to try!
What is a Long Head BICEP?
If you’re looking to build a strong long head bicep exercises, these are the exercises you need to do. They work the entire muscle, from the front to the back, and will help you increase your strength and size. When performed correctly, these exercises provide a great workout for your arms.
1) Barbell Curl: This is one of the most popular arm exercises. Starting in a standing position with a barbell held in your hands, curl it up until your shoulder blades touch. Reverse the motion and return the weight to the starting position. Do 8-10 reps.
2) Hammer Curl: Place a dumbbell in each hand and stand with feet hip-width apart. Bend your elbows so they’re close to your sides, then curl both weights up towards your shoulders as fast as possible. Reverse the motion and place weights back on the ground before standing up again. Do 6-8 reps per side.
3) Concentration Curl: Lie face down on an incline bench with palms flat on top and legs bent at 90 degrees so you’re in a “C” shape. Extend your arms above your head and curl them towards your chest while keeping your upper body stationary—don’t use momentum! Hold at top of curl for one second before slowly lowering arms back down to starting position. Do 12-15 reps per side.
4) Seated Triceps Extension: Sit in an upright position with a weight bench in front of you, legs bent at the knee. Place your palms on top of the bench, shoulder-width apart, then press the weights off the ground until your arms are straight. Reverse the motion and lower the weights back to the starting position. Do 10-12 reps per side.
The Benefits of Doing Long Head BICEP Exercises
There are many benefits to doing long head bicep exercises. They can help you build strength and muscle, improve your balance, and increase your overall stability. Here are some of the reasons why you should start incorporating these exercises into your routine:
1. Strength and Muscles – One of the main benefits of long head bicep exercises is that they help to build strength and muscle. By doing these exercises regularly, you will be able to increase your arm tonicity and size.
2. Balance and Stability – Long head bicep exercises can also help to improve your balance and stability. By working on these muscles, you will become more agile and less likely to fall victim to falls.
3. Improved Flexibility – Another benefit of long head bicep exercises is that they can improve your flexibility. By working on these muscles, you will be able to stretch them in new ways which can help improve your overall range of motion.
Why are Long Head Bicep Exercises Beneficial?
Long head bicep exercises provide an intense and effective workout for the muscle groups involved in the movement. By targeting these muscles, you will see significant gains in strength and muscle size. In addition, long head bicep exercises promote better balance and coordination, which are critical for athletes and everyday exercisers.
To maximize the benefits of long head bicep exercises, make sure to incorporate a full-body routine that includes other major muscle groups. To do this, select exercises that target your glutes, quads, hamstrings, and calves. You’ll also want to use weights that allow you to complete at least six repetitions per set with proper form. If you’re new to long head bicep exercises, start with a lower weight and gradually increase the resistance as you become stronger.
How to do the exercises correctly
The best long head bicep exercises for strength and muscle growth can be done with a barbell, dumbbell, or resistance band. Start by lying on the ground with your arms extended overhead and shoulder-width apart. Place the object of your choice beneath your arms so that it is at shoulder height. With your palms facing down, lift the object up until it is at shoulder height and hold for a few seconds before lowering it back to the starting position. Repeat this exercise 10 times. For an added challenge, try lifting the object up in an alternating fashion.
To complete this workout, you can also do chin-ups or pull-ups using a barbell or ladder hold resistance band. To perform a chin-up, attach a resistance band around a sturdy post and loop one end over your index finger. Hang from the post with your palms facing down, then lift yourself up until your chin clears the top of the post. Slowly lower yourself back down to start position.
To do a pull-up, loop one end of the resistance band around a sturdy tree limb and attach the other end to either side of your ankles. From here, grab onto the band with both hands and pull yourself up until your body is fully extended above the handlebars of a Swiss army knife (or as close to that as possible). Lower yourself back down to start position and repeat as many times as possible in 30–60 seconds.
How to Build Up To a Competent Exercise for Your Head Biceps
The best long head bicep exercises for strength and muscle growth involve a combination of compound exercises and isolation exercises.
Compound exercises are those that use multiple muscles in conjunction with each other, such as squats, deadlifts, bench press, and rows. By working multiple muscles at once, these exercises challenge your muscle tissue in a way that is more effective than working them one at a time.
In isolation exercises, you work one specific muscle group without any help from other muscles. This type of exercise is great for developing strength and size in your head biceps. Examples of isolation exercises include curls, hammer curls, concentration curls, and reverse curls.
To build up to a competent exercise for your head biceps, start by doing compound exercises that work the larger muscles surrounding your head biceps. These include squats, deadlifts, bench press, and military presses. Gradually add more isolation exercises to your routine until you’re working on all four types of workouts frequently.
Tips and Tricks for Increasing Strength and Muscle Size
If you’re looking to increase your strength and muscle size, here are a few tips and tricks to help you get started:
1. Start with compound movements. These exercises work multiple muscle groups at the same time, which is key for building overall strength and muscle mass.
2. Use heavy weights. Greater resistance will help you achieve more muscle growth than using light weights.
3. Train regularly. Dedicate at least three times per week to lifting weights, and increase the intensity of your workouts as you see fit. This will help you achieve results faster.
