Bicep Long Head exercises....

[Darren Keynes]

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.

[RiNgMaSteR]

Don try to isolate certain heads. Stick to heavy barbell curls and maybe try sing different grip widths.

[scott_donald]

bb curls and hammer curls all thats needed...

[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.

[Darren Keynes]

A wide grip works the short head actually!
Not the long head!

[Kayslay]

When you're 220lbs ripped then you can worry about isolating bicep heads. Hell I don't even isolate my biceps.

[Doctor Evil]

Originally posted by Darren Keynes
A wide grip works the short head actually!
Not the long head!

So use a narrow grip then

[hyp3r3xt3nsion]

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

[mrfumetsu]

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.

[Wanker527]

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?

[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.

[hyp3r3xt3nsion]

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.

[Darren Keynes]

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.

[hyp3r3xt3nsion]

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

[lgp9999]

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.

[Wanker527]

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

[hyp3r3xt3nsion]

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

[Wanker527]

Originally posted by hyp3r3xt3nsion
no, I win because i'm just so cool

damn you

[trap_builder]

What degrees do you recommend doing the inclines?

[Wanker527]

approx. 45-65 degrees

[upandcomming]

bump on the incline db curls. Great exercise

[hyp3r3xt3nsion]

Originally posted by Wanker527
approx. 45-65 degrees

no, ~ 30 or less

[upandcomming]

I agree 30 or less

[invast]

what degree is an incline bench at?

[upandcomming]

depends on the bench. some benches can be shifted around to different angles.

[invast]

but for an actual incline bench press what degree is the bench positioned at?

[upandcomming]

I usually do 45 but sometimes I switch it around.

[Wanker527]

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.

[upandcomming]

try it at 30 trust me you can do it at 30 I am not the only one hyp can do it too.

[Zensuji]

for incline press i have the bench at 30 for incline curls i have it at 45