The biceps brachii is not a complete piece. It consists of a long and short head and a brachialis muscle. The brachialis is very important for the biceps, but we cannot ignore the training of the long and short heads, especially the long head of the biceps. But there are very few exercises for the long head of the biceps, so how do you think you should train the long head of the biceps? Let’s go take a look below!
Benefits of training the long head of biceps
Exercising the long head of the biceps can greatly improve the overall shape of your biceps, and can also enhance the strength of your arms, allowing you to perform better when doing other "pull" movements.
Exercises for training the long head of the biceps
Barbell curl
3 groups, 8-10 times per group
The barbell curl here must use a "narrow grip". Your two hands do not need to touch, but you must ensure that the distance between your hands is narrower than shoulder width. When you curl the barbell, focus more on On the little finger, this can better stimulate the long head of the biceps. When the curl reaches the top, squeeze the barbell as if you want to crush it. Maintain this position for about 2 seconds, and then lower it.
Incline dumbbell curl
3 groups, 10-12 times each group
When doing incline dumbbell curls, the angle of the bench should be slightly higher.In order to better exercise the biceps during this movement, your hands should be completely hanging at the beginning, and you should control them and not swing them randomly during the curling process (this also means that you should choose the appropriate weight)
Also tighten at the top of the movement for 2 seconds, then lower. Notice! When lowering, go all the way down to stretch your biceps without using any force during the entire process.