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What bicep exercise works the long head?
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Incline Dumbbell Curls
Your long head bicep will be targeted very well with incline bench curls. This position will have your elbows down at your side’s behind you, which means your long head will be working from a stretched position. Also, you will be rotating the forearm from a neutral to supinated position.
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.
How do you target a long head?
The Best Long Head Tricep Workout
Close-Grip Bench Press: 3 sets of 4-to-6 reps with 2-to-3 min rest.
Dips (weighted if possible): 3 sets of 6-to-8 reps with 2-to-3 min rest.
Overhead Triceps Extension: 3 sets of 8-to-10 reps with 2-to-3 min rest.
Cable Triceps Pushdown: 3 sets of 8-to-10 reps with 2-to-3 min rest.
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).
What bicep exercise works the long head? – Related Questions
Are long head biceps better?
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.
How do you activate your long head triceps?
This is another great exercise which hits the long head. You’ll need a rope pulley and the cable cross over machine, set on the lowest setting, directly behind you. Take the rope and extend it up above your head. Keep your elbows closed and flare the triceps out at the top, this will activate the muscle even more.
How do you prioritize the long head of the tricep?
4. Prioritize The Long Head. Prioritizing simply means doing your overhead triceps exercises before movements that zero in on the lateral and medial heads, like triceps press-downs or kickbacks.
Does concentration curl target long head?
Concentration curls are one of the most thought of bicep movements; Due to its positioning (the arm stabilised against the thigh), it is an excellent isolator of the bicep, and moreover, the long head of it.
So it may be that incline dumbbell curls work the long head the best because it is the exercise that stretches the long head biceps the most. Either way, you’re going to want to do many different types of variations of curling to make sure that you hit the biceps fully—including the long head.
Do Zottman curls work long head?
The Zottman Curl primarily targets the biceps branchii. This muscle group consists of two heads, the short and long head. These work in conjunction to move the arms and power force and momentum. The exercise also places a great demand on the brachioradialis, an important muscle in the forearms.
Does incline curls work the long head of the bicep?
Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak.
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.
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.
1. Spider curls isolate muscle groups in your arms. You can build bigger biceps by performing spider curls, which target both the long head and short head of the biceps brachii muscles. Secondarily, spider curls activate your triceps and brachialis, an important elbow flexor muscle.
What is the hardest bicep curl?
Exercise 9: Hammer Curl
The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position.
Why are hammer curls so effective?
Hammer curls are particularly effective because they target the outer head of the biceps brachii, the brachialis and the brachioradialis while engaging additional back and chest muscles. When performed correctly, hammer curls can maximize your arm gains and help improve grip strength.
