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  1. #1
    Registered User darrenash's Avatar
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    Exercises for long head of biceps

    I've just read an article on this site:
    http://www.bodybuilding.com/fun/the-...-workouts.html

    In it, the author states the following:

    "If you want to focus on the long head of your biceps, extend the shoulder or get your elbow slightly behind your body. This is most-easily done using incline curl variants."

    I've noticed that part of my biceps is lacking compared to the short head (the peak is good, width is poor).

    I'm not keen on incline curls as it requires a bench - gym is busy always, and lacks equipment so I try to train by using as little equipment as possible.

    So
    1: What does the author mean by "extend the shoulder"?
    2: What biceps excercise(s) achieve this?
    Love to train.... hate gyms!
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  2. #2
    Registered User atok2's Avatar
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    long head " outer part of the bicep" close grip barbel curl.
    short head "inner part of the bicep" wide grip barbel curl.


    PS:"extend the shoulder or get your elbow slightly behind your body" = do barbel curls with the bar close to ur body
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  3. #3
    Registered User keys_10's Avatar
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    I honestly wouldn't worry about a specific bicep head, just focus on contracting the muscle as a whole and you won't go wrong.
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  4. #4
    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by darrenash View Post
    So
    1: What does the author mean by "extend the shoulder"?
    2: What biceps excercise(s) achieve this?
    1. Extension is moving your arm like a straight arm pull down. Get your elbow behind your rib cage/back
    2. Incline bench dumbell curls will do this the best but any curl where your shoulder is positioned in this manner will do this (you could try cables, face away from stack)

    HTH and GL
    Last edited by cmoore; 02-27-2012 at 04:33 AM.
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  5. #5
    Registered User darrenash's Avatar
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    Originally Posted by atok2 View Post
    long head " outer part of the bicep" close grip barbel curl.
    This makes sense. So pull-ups (narrow grip palms facing body) would be a good move too.

    As a follow up questions, what's the name of this exercise:

    I knew a shot thrower who used to stand between cable stacks as though he was going to perform flies. But, he pulled the stirrups upwords instead performing a cable curl in the fly-position.

    Also, what part of the biceps is emphasised in these cable curls?
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  6. #6
    Registered User atok2's Avatar
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    Originally Posted by darrenash View Post
    This makes sense. So pull-ups (narrow grip palms facing body) would be a good move too.

    As a follow up questions, what's the name of this exercise:

    I knew a shot thrower who used to stand between cable stacks as though he was going to perform flies. But, he pulled the stirrups upwords instead performing a cable curl in the fly-position.



    Also, what part of the biceps is emphasised in these cable curls?

    that exercise would hit more the "short" inner part of the bicep
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