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  1. #1
    Darren Keynes
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    Wink Bicep Long Head exercises....

    Hi all,

    I desperately need help with some Bicep (long head) exercises.
    I would be very gratefull if some of you could suggest a few good ones to really build up that side of the arm, as my short head of my biceps seem to be bigger than the long heads!

    Thanks.
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  2. #2
    Ironbender800 RiNgMaSteR's Avatar
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    Don try to isolate certain heads. Stick to heavy barbell curls and maybe try sing different grip widths.
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  3. #3
    Sleepy moderator scott_donald's Avatar
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    bb curls and hammer curls all thats needed...
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  4. #4
    Chemically Imbalanced Wanker527's Avatar
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    wide-grip curling movements place a greater emphasis on the long head.

    i would recommend wide-grip (just outside shoulder-width) straight barbell curls and incline dumbbell curls.
    "Oderint dum metuant." -Lucius Accius
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  5. #5
    Darren Keynes
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    A wide grip works the short head actually!
    Not the long head!
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  6. #6
    Registered User Kayslay's Avatar
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    When you're 220lbs ripped then you can worry about isolating bicep heads. Hell I don't even isolate my biceps.
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  7. #7
    Banned Doctor Evil's Avatar
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    Originally posted by Darren Keynes
    A wide grip works the short head actually!
    Not the long head!
    So use a narrow grip then
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  8. #8
    Banned hyp3r3xt3nsion's Avatar
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    Originally posted by Kayslay
    When you're 220lbs ripped then you can worry about isolating bicep heads. Hell I don't even isolate my biceps.
    werd


    btw, low ( <= 30deg.) incline works longhead
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  9. #9
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    http://t-mag.com/html/23varia.html

    Incline Dumbbell Curls

    A very simple and common movement, yet many trainees fail to do it correctly. Too bad, because this is the most effective exercise for isolating the long head of the biceps. The incline position allows the elbows to be drawn back, away from the body, thus recruiting the long head.
    don't listen to the others, it's never too early to start concentrating specifically on a muscle as long as you are concentrating on all other parts of your body with equal attention.
    Last edited by mrfumetsu; 04-10-2004 at 10:23 AM.
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  10. #10
    Chemically Imbalanced Wanker527's Avatar
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    Originally posted by Darren Keynes
    A wide grip works the short head actually!
    Not the long head!
    i beg to differ

    when i flex my bicep in the same position as when i do wide-grip curls, with my other hand i can physically feel the outer head being flexed much harder than the inner (short) head. and vice versa for close-grip.

    perhaps it's just me. it doesn't seem logical to me for it to work the way you've stated...plus, why are you asking a question to which you already know, or believe you know, the answer?
    Last edited by Wanker527; 04-10-2004 at 03:00 PM.
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  11. #11
    Member poundforpound's Avatar
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    Post Quick Question...

    To get your arm one solid fatness- meaning when not flexed it just looks the exact size all the way down to the elbow, what exercises could you do? Currently im doing preacher curls, bbcurls and incline db curls. I am switching up everytime I workout arms.
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  12. #12
    Banned hyp3r3xt3nsion's Avatar
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    Re: Quick Question...

    Originally posted by poundforpound
    To get your arm one solid fatness- meaning when not flexed it just looks the exact size all the way down to the elbow, what exercises could you do? Currently im doing preacher curls, bbcurls and incline db curls. I am switching up everytime I workout arms.
    genetics, if i understand your question correctly.
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  13. #13
    Darren Keynes
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    Wink

    The reason I argued the point of the wide verus narrow grip is that it is the only exercise that I know of (as I am a beginner) that works the Long Head.
    Didn't mean to upset anyone

    It would seem then that these incline dbcurls are the best exercise for the long head?

    Thanks for the help.
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  14. #14
    Banned hyp3r3xt3nsion's Avatar
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    Originally posted by Darren Keynes


    It would seem then that these incline dbcurls are the best exercise for the long head?

    Thanks for the help.
    yes
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  15. #15
    Beastly Member lgp9999's Avatar
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    Originally posted by Wanker527
    wide-grip curling movements place a greater emphasis on the long head.

    i would recommend wide-grip (just outside shoulder-width) straight barbell curls and incline dumbbell curls.

    Oh great. Another post about what someone read in flex.
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  16. #16
    Chemically Imbalanced Wanker527's Avatar
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    Originally posted by lgp9999
    Oh great. Another post about what someone read in flex.
    wrong, but nice try at being a smartass. he asked a question, i answered it. nice job on contributing nothing. i win.

    Happy Easter
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  17. #17
    Banned hyp3r3xt3nsion's Avatar
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    Originally posted by Wanker527
    wrong, but nice try at being a smartass. he asked a question, i answered it. nice job on contributing nothing. i win.

    Happy Easter
    no, I win because i'm just so cool
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  18. #18
    Chemically Imbalanced Wanker527's Avatar
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    Originally posted by hyp3r3xt3nsion
    no, I win because i'm just so cool
    damn you
    "Oderint dum metuant." -Lucius Accius
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  19. #19
    Registered User trap_builder's Avatar
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    What degrees do you recommend doing the inclines?
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  20. #20
    Chemically Imbalanced Wanker527's Avatar
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    approx. 45-65 degrees
    Last edited by Wanker527; 04-11-2004 at 04:31 PM.
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  21. #21
    Registered User upandcomming's Avatar
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    bump on the incline db curls. Great exercise
    mike
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  22. #22
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    Originally posted by Wanker527
    approx. 45-65 degrees
    no, ~ 30 or less
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  23. #23
    Registered User upandcomming's Avatar
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    I agree 30 or less
    mike
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  24. #24
    Registered User invast's Avatar
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    what degree is an incline bench at?
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  25. #25
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    depends on the bench. some benches can be shifted around to different angles.
    mike
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  26. #26
    Registered User invast's Avatar
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    but for an actual incline bench press what degree is the bench positioned at?
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  27. #27
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    I usually do 45 but sometimes I switch it around.
    mike
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  28. #28
    Chemically Imbalanced Wanker527's Avatar
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    Originally posted by hyp3r3xt3nsion
    no, ~ 30 or less
    i'm very flexible, but i don't see how its possible to do them with LESS than a 30 degree angle. that's insanity.

    i agree that 45+ is a bit much, but 45, i believe is the standard.
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  29. #29
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    try it at 30 trust me you can do it at 30 I am not the only one hyp can do it too.
    mike
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  30. #30
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    for incline press i have the bench at 30 for incline curls i have it at 45
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