How do you hit the bicep on the long head?

To maximize activation of the long head, start the curl in the standing position with your hands lined up with the body and in the neutral position (thumb pointing forward). As you move though the range of motion by bringing the weight up and reducing the angle between the biceps and forearm, you supinate.

Do hammer curls work the long head?

Hammer curls target the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles). The hammer curl is a relatively simple exercise that beginners can quickly master.

Are long biceps better?

Having a short or long biceps brachii has its advantages and disadvantages. If the end goal for working out is to have big, full-looking arms even at rest, having long biceps is ideal. On the other hand, a higher bicep peak may be more attainable if an individual has short biceps.

How do you hit the bicep on the long head? – Related Questions

Did Arnold have a long or short bicep?

Arnold Schwarzenegger doesn’t have the biggest arms

The seven-time Mr. Olympia had a 22-inch bicep at his peak and had a symmetrically balanced physique. He had a chest of 57″ and carried himself with 28.5″ thighs. However, there were some bodybuilders who went above the 22″ bicep.

How many inch biceps is considered big?

Without mentioning names, the biggest biceps range anywhere from 25-30 inches. You can expect many of the bigger professional male bodybuilders to have 20-24 inch biceps. Female bodybuilders will generally fall in the 14-18 inch biceps range.

Are biceps hard to grow?

Biceps get a lot of attention at the gym, and many people can overwork them in an attempt to get gains fast. When struggling to grow your arms, it can be easy to just keep on adding to your routine, but this can easily go wrong. Biceps are different from larger muscle groups, where additional exercise is always better.

What is the best exercise for the long head of the tricep?

Overhead dumbbell extensions are the best tricep long head exercise you can do with minimal equipment. All you need is a dumbbell and your strength. This exercise uses the stretch position that helps with long head tricep isolation and is a beginner-friendly bodybuilding exercise.

What muscle is the long head?

Triceps Brachii Muscle: Long Head

The long head of the triceps brachii descends between teres minor and major, dividing the wedge-shaped interval between them and the humerus into triangular and quadrangular spaces.

How can I make my long head smaller?

Think bangs: Bangs are a great way to disguise an oblong face. For starters, they help conceal a larger forehead, and make it look as though the hairline starts lower. Whether you’re a blunt bang or side-swept kind of girl, either look will work for shortening your face.

How do you target a long head or short head?

Overall, when doing curls, just remember, the more supinated your hand, the more your short head (inner bicep) will be activated. And the more pronated your hand (palm in or down), the more your long head (outer bicep) will be activated. Nevertheless, both heads will be working regardless.

Which bicep head is strongest?

Therefore, if you are trying to put more size on your arms, train your short head. On the outside of your biceps is your long head. This part of your biceps is what helps to create your peak. If you are going for a taller bicep, try training the outer or long head of your biceps.

How do you train all 3 bicep heads?

So in order to best train your biceps you want to choose exercises that will allow growth in both heads as well as the brachialis.
  1. Exercise 1: Chin-Ups (Heavy Exercise to Stimulate Type II Fibers)
  2. Exercise 2: Incline Dumbbell Curls (Emphasizes Long Head)
  3. Exercise 3: Concentration Curls (Emphasizes Short Head)

Do you need the long head bicep?

One of the important functions of the long head of the biceps is to stabilize the humeral head in the glenoid during powerful elbow flexion and forearm supination by the main muscle. Sacrifice of the intraarticular segment of this tendon in surgical procedures of the shoulder may produce instability and dysfunction.

Which head makes bicep thicker?

Target the Biceps Short Head for Bigger Arms

Target the short head of the biceps on the inside of your arm to build bigger peaks and muscles that pop when you flex. Here are our top 6 tips to do it. Targeting a lagging body part is as easy as devoting a few more exercises to it.

Why is my long head bicep not growing?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work.

Which bicep head gives thickness?

Short & Long Head

So when you flex your arm like I’m doing down below, the short head is what makes up the width or thickness of the bicep with and long head is what makes that peak in the bicep.

What size bicep is impressive?

12-14 inches (30-35cm): Average size, but you have your work cut out for you. 14-16 inches (35-41cm): Muscular, you’re on the way to impressive guns. 16-18 inches (41-46cm): Strong; people know you work out.

What is the biggest natural bicep size?

Sergio Oliva

Known as “The Myth”, his arms measured at 20.5 inches.

What makes your bicep peak bigger?


The idea is to keep your elbows forward and pull your hands slightly behind your head. This exercise mimics the front double biceps bodybuilding pose. It’s a great one for making your biceps peak!