Biceps Long Head (Reps)

[Isotonic]

What bicep excercises work the long head?

Will rep those who help.

[-Undertow-]

inner bicep: narrow grip BB curls
concentration curls
preacher curls

brachialis/forearm: reverse curls
hammer curls

[Isotonic]

Originally Posted by -Undertow-

inner bicep: narrow grip BB curls
concentration curls
preacher curls

brachialis/forearm: reverse curls
hammer curls

Thanx... But which one of these excercises hits the "Long head?"

Brachialis = longhead?

And also whats reverse curls?

[-Undertow-]

Originally Posted by Isotonic

Thanx... But which one of these excercises hits the "Long head?"

Brachialis = longhead?

And also whats reverse curls?

brachialis is the outer part that starts about half way up your upper arm and goes down your forearm. the inner head is obviously the inner head

[Saik]

reverse curls wont help the long head, more forearms than anything

do close grip barbell bicep curls, or any close grip curling motion of which works biceps, that will improve ur inner head of ur bicep

[Isotonic]

Originally Posted by -Undertow-

brachialis is the outer part that starts about half way up your upper arm and goes down your forearm. the inner head is obviously the inner head

So... the outer part of the bicep is the long head? And the inner part of the bicep is the short head?

Correct??

[-Undertow-]

Originally Posted by Saik

reverse curls wont help the long head, more forearms than anything

do close grip barbell bicep curls, or any close grip curling motion of which works biceps, that will improve ur inner head of ur bicep

you have no idea how to do them then. I do them all the time and get great results. You probably use to much weight and curl your wrist up during the rep making it a forearm excersise

[Isotonic]

Originally Posted by Saik

reverse curls wont help the long head, more forearms than anything

do close grip barbell bicep curls, or any close grip curling motion of which works biceps, that will improve ur inner head of ur bicep

I dont even know what the fcuk a reverse curl is lol... explain?

What is this inner and outer head of the bicep?

I only know them as long head and short head.

which is which?

[-Undertow-]

Originally Posted by Isotonic

So... the outer part of the bicep is the long head? And the inner part of the bicep is the short head?

Correct??

not really thet're about the same. The inner usualy adds thickness and the outer is usualy peak

[-Undertow-]

Originally Posted by Isotonic

I dont even know what the fcuk a reverse curl is lol... explain?

What is this inner and outer head of the bicep?

I only know them as long head and short head.

which is which?

A regular BB curl except your palms are facing the other way(palms down)

[Isotonic]

Originally Posted by -Undertow-

not really thet're about the same. The inner usualy adds thickness and the outer is usualy peak

Yeah the peak is what im looking for... so outer must = long head.

Originally Posted by -Undertow-

A regular BB curl except your palms are facing the other way(palms down)

Palms facing down is good for the bicep peak? Relly?

Thanx ill try this out next bicep day.

Repped.

Edit: lol i have given out too much reputation in the last 24 hours.

Will rep on re-charge.

[TheGr8S1]

incline dumbbell curls.

[-Undertow-]

Originally Posted by TheGr8S1

incline dumbbell curls.

A great excercise that I forgot about

[Isotonic]

Originally Posted by -Undertow-

A great excercise that I forgot about

Why would this hit the long head/outer part of the bicep?

isnt it just the same as doing normal curls? palms are still facing the same way etc...

[frenchie10575]

For Height (Or Peak):

* Dumbbell concentration curls
* Arnold (Dumbbell) Curls

For Overall Mass With An Emphasis On Outer Thickness:

* Close-grip barbell curls

For Overall Mass With An Emphasis On Inner Thickness:

* Standing barbell curls
* Hammer curls- work the long head
* Wide-grip preacher curls
* Incline dumbbell curls
* Alternate dumbbell curls

[-Undertow-]

You get much more of a stretch which can really stimulate the muscle

[Joelsopher]

wait wait wait.. close grip ez-curl bar curls?


im wrong nvm

[Listless]

Originally Posted by Saik

reverse curls wont help the long head, more forearms than anything

do close grip barbell bicep curls, or any close grip curling motion of which works biceps, that will improve ur inner head of ur bicep

This is completely wrong. The WIDER you go on grip the more INNER HEAD of the bicep gets worked. (INNER MEANING TOWARDS YOUR BODY)

The closer your grip the more the outside head of the bicep is hit.

[Dwyzer]

Just pick up a damn barbell and curl with it...

Until your arms are around 16 inches i wouldn't be worrying about teh peakz..

[Khalas101]

Originally Posted by Listless

This is completely wrong. The WIDER you go on grip the more INNER HEAD of the bicep gets worked. (INNER MEANING TOWARDS YOUR BODY)

The closer your grip the more the outside head of the bicep is hit.

Exactly...I remember readin somewhere that in bodybuilding is the opposide. Wider works the inner and closer works the outer. Repped

[Isotonic]

Originally Posted by Dwyzer

Just pick up a damn barbell and curl with it...

Until your arms are around 16 inches i wouldn't be worrying about teh peakz..

Lol strong idiot.

i do more than ONE excercise for my biceps, I do barbell curls most bicep days.

But also add in alot of others, And wanting to change it up and hit my long head or my bicep, So i get a more of a bicep peak.

Originally Posted by Listless

This is completely wrong. The WIDER you go on grip the more INNER HEAD of the bicep gets worked. (INNER MEANING TOWARDS YOUR BODY)

The closer your grip the more the outside head of the bicep is hit.

So the closer you have your hands when you bench the outer chest gets hit more? and thr wider you have your hands the inner gets hit more...?

I think not..?

[th3futur3]

You guys are all idiots with a bodyweight of under 200, stop worrying about damn bicep exercises and focus more on compound movements like bench press and deadlifts and squats and chin ups and pull ups and all that good stuff, and barbell rows, and mitlitary presses, and to sum things up, the wider the grip the more of the inner head will be worked, and the closer the grip the more of the outer biceps will be worked. And you morons need to realize a peak ni the bicep can not be done by an exercise, the only thing that determine how high or shapely your bicep is, is from youre genetics. You can not shape a muscle, the only thign you can do is stimulate the fibers and hope it will grow, and it will grow the way it was made to grow and this determined by your parents or your grandparents and so on, otherwise try putting down the curling bar, load the bar with weight and squat it and deadlift it, those exercises will build a huge upper body and big biceps, try trainign your lower body hardcore for a month and watch the growth on your biceps, HAVENT U ALL HEARD THE SAYIN SQUAT FOR BIG ARMS?!?!?!?!?!?

[ThatArmyKid]

squat

seriouisly though i think 2 peple in this thread weigh over 200 lbs yet they are giving adivice and worrying about the long head of their bicceptz

stfu

[trainer89]

Close grip BB curl, DB Hammer curl, Rope Hammer curl

[Catchpole]

[QUOTE=ThatArmyKid;236271801]squat

seriouisly though i think 2 peple in this thread weigh over 200 lbs yet they are giving adivice and worrying about the long head of their bicceptz

stfu[/QUOTE


The Hell Does Overall Weight Have To Do With The Desire To Have Decent Arms?