1 The long head tendon of biceps originates from the superior surface of shoulder joint known as glenoid tubercle.

If you continue to use this site we will assume that you are happy with it. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. While the push up most activates the muscles which surround the shoulder joint (pectoralis major and deltoid muscles), it can also activate the biceps and triceps to a significant extent.

In this one, the angle of the bench ensures you'll be extending your arms behind your body and getting that stretch. To train the long head of the bicep, Cavaliere advises moves which place the bicep behind the body, as that places a greater stretch on this part of the muscle.

July 20, 2018 My personal favorite exercise, one reputed to work the long head heavily, is the alternating incline dumbbell curl. Conversely, have you seen biceps that appear thick and meaty from the front, but viewed from the side, they're flat and shapeless? The bicep includes the long head and the short head.

There's a problem with this exercise: I see people perform it wrong all the time.Some gym-goers sit at the preacher bench and position the pad against their chest and deep under their armpits. Place your lower triceps on top of the pad, so your elbows are just over the edge.Your elbows should be shoulder width apart and your grip on the bar should flare out slightly, so your hands are a little wider than shoulder width.

At the start position, your torso should be leaning backward.As the bar curls up, lean forward to keep the tension on your biceps. Your results may vary.

Here are six sound ways to target the short head of your biceps in your pursuit of bigger arms. This commenting section is created and maintained by a third party, and imported onto this page. As always, it is important to select the weight so that you can perform 6 – 8 curls before fatigue.In the starting position, the upper arm is held behind the body and hangs towards the ground. If you have enjoyed this content, Please follow me on Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. For example, the The second exercise for the long head of the bicep is the To most effectively work the short head of the bicep, Cavaliere recommends exercises that engage at least two of the muscle's three key functions: flexing the elbow, supinating the forearm, and placing the shoulder into greater flexion. The short head of the biceps is closest to the body on the inner arm.


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Anatomically, this is the area of the bicep that sits more to the outside of the arm.

The long head originates at the supraglenoid tubercle and is attached to the dorsal aspect of the radial tuburosity. These two muscles work together, but there are specific ways to train and strengthen both the long head and the short head muscles utilizing a biceps workout with dumbbells. As discussed in the previous article, the anatomy of the biceps is such that it is composed by two main heads. It lies beneath the biceps and assists in flexing at the elbow. Cavaliere starts with an offset grip variation of the "The brachialis lies underneath the biceps and helps to create more of that width and girth in the size of your arms," says Cavaliere. I personally put these as my last choice on the list since I find it a bit awkward having the hands locked onto a fixed bar like this, but if you can perform the exercise comfortably then it is certainly an acceptable option. Make sure you're feeding both halves of yours with a complete array of curls.Have you ever seen a guy with biceps that look impressive from the side, but then all the size vanishes when they're viewed from the front?

Incline dumbbell curls are also ideal for working the long head of the biceps. The long head lies more laterally on the arm, and the short head more medially (the “inside” of the arm). If you're genetically lucky, you may have been gifted with an obvious split between the two heads.If not, how can a weightlifter target one of the heads over the other?

These are the over-head press, bench press, squat, and deadlift (With this in mind, let’s cover a few exercises which focus on the biceps but require coordinated activity and stabilization by numerous other muscle groups to perform.The push up is an excellent compound exercise which can be utilized to strengthen the muscles of the upper body.

They take a narrow grip and widen their elbows. The finish position is when the bar reaches your chest.Personally, I never felt I got much benefit from this exercise, possibly due to its limited range of motion. The long head runs along the outside of the arm and forms the peak when flexed.

Cabled curls are included here for those who have access to and would like to mix up their normal routine.To perform this exercise, stand some distance away from the cable pulley as shown below (on the left).

The second exercise for the long head of the bicep is the dumbbell incline curl.


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