Long Head Bicep Exercises
To make this list of exercises easier to digest, I’ve divided it into sections based on the equipment used. So, for example, there is a section for dumbbells, barbells, cables, and “others.”
This segmentation also makes it easier to find the exercises that work with your gym equipment. So whether you work out at a fancy health club or in your backyard, there are at least a few long head bicep exercises you can do.
Dumbbell Long Head Bicep Exercises
Dumbbells are arguably the most versatile equipment for working the outer bicep. The reason is that you have more control over your grip and forearm position.
So here are some of the best dumbbell exercises for the long head.
1. Dumbbell Reverse Curl
Reverse curls are when you lift the weight with a grip opposite the traditional bicep curl. For dumbbells, this means your palms face down throughout the exercise.
With this pronated grip, you minimize the involvement of your inner bicep. And put most of the load on your brachialis, long head, and upper forearm.
2. Dumbbell Hammer Curls
With hammer curls, your hand is somewhere between supination and pronation – this is called a neutral grip. As a result, your palms face inward through the whole exercise, and the dumbbell looks like the head of a swinging hammer.
With dumbbells, you have the option to perform this exercise in an alternating fashion, one arm at a time. This single-arm version allows you to focus on muscle contraction and helps you learn the exercise.
But you can also perform hammer curls with both arms simultaneously, also called a double hammer curl.