Long head cable curls. No matter the variation you choose, your biceps .

Long head cable curls Jun 17, 2024 · The Bayesian cable curl provides a stimulus you really can’t get from any other biceps exercise. High Cable Curl Master Class Get wider, thicker arms by targeting the short head of the biceps with this unique cable curl exercise. Jan 2, 2022 · Learn how to do the one-arm high cable curl with perfect form. Nov 22, 2024 · Discover the top 8 long head biceps exercises to enhance your arm strength and aesthetics. Rope cable curls are one of the best long head bicep exercises, thanks to two unique benefits. Jan 17, 2024 · The high cable curl targets the biceps muscles in the upper arm. A personal trainer explains modifications, alternatives, and common mistakes to avoid. This challenging move targets the biceps and also engages forearm muscle groups. I'm sending everyone who pre-orders my new hard copy, physical print book a free ebook!Pre-order here: https://jeffnippard. Always adhere to proper technique and form in bicep exercises to maximize muscle development and prevent injuries. The biomechanics of the overhead cable curl allows you to specifically target the short head biceps, resulting in epic guns. Jan 1, 2024 · What are the best short head bicep exercises in 2025? Here's our list of the 10 best short head bicep exercises you can do right now. During the exercise, you bend forwards slightly as you flex your biceps to get a good full contraction. This exercise is performed by standing in front of a cable machine with your back to the weight stack. So try these long head bicep exercises to add height to your arms! Jan 29, 2024 · One of the best ways to emphasize the long head of the biceps is by doing curls with a neutral grip, also known as hammer curls. How to Put in Your Workout Split The Bayesian curl is an under-represented bicep curl variation that outperforms traditional free-weight or cable bicep curls. 94 Likes, TikTok video from Idris Workout (@idris_workout): “Master the long head focus cable curl with expert steps for effective biceps training. Feb 26, 2024 · Discover 10 cable machine exercises for biceps to sculpt stronger, more defined arms. So hold a narrow grip bar and start curling, you will hit the long head! Long Head Facing The Mirror When you perform Feb 12, 2023 · Build bigger biceps by including the bicep cable curl in your workout. Close Grip EZ Bar Curls About the exercise: The close grip EZ bar curl is a great way to develop the long head of the biceps for the same reasons the narrow grip barbell curl is. Spider Curls force strict form, eliminate cheating, and keep the biceps under maximum tension, hitting the short head, long head, and brachialis harder than any other biceps curl variation. So try these long head bicep exercises to add height to your arms! Rope cable curls are one of the best long head bicep exercises, thanks to two unique benefits. Learn how to do cable curls the correct way and avoid common mistakes, as well as cable curl benefits and techniques to help you build bigger biceps Best Cable Drag Curl for Long Head Biceps tutorial Idris 16. This mix has everything from classic preacher curls to modern cable tricks that hit all the right spots in your upper arm muscles. com/pages/the-muscle-ladder (then Ultimately do what you like but those exercises like incline curl, preacher curl, and behind the body cable curl place a huge emphasis on the stretched portion of the bicep, which likely is significantly more hypertrophic than exercises that place an emphasis on the shortened position. Jun 12, 2025 · In this article, we will discuss how to target the long head of the biceps, program your biceps long head workouts, and provide step-by-step instructions for how to perform the following long head bicep exercises: Jun 17, 2024 · The main function of your biceps is to flex your arms. Incline Dumbbell Curl Incline dumbbell curl is one of the best long head bicep exercises. Try Our Workout App For Standard hammer curls work brachioradialis, brachialis and the long head of the biceps. Cable curls do work the long head of the bicep. Also, the use of cables increases the time under tension for the biceps. Cable Curl Variations – KNOW THE DIFFERENCE! 🔹 Supinated Cable Curls (Underhand Grip, Straight Bar) – Targets both the long head and short head of the biceps for overall development. Cross body hammer curls, where you turn the arm in, work the same muscles. Nov 5, 2023 · Working the outer bicep builds that desirable peak shape. That’s what biceps curls are for. 1. Overhead cable curls can be performed with one-arm or two-arms. 🔹 Reverse Grip Cable Curls (Overhand Grip) – Shifts focus to the brachioradialis, with the biceps still playing a supporting role. Click to learn more! Abstract This EMG study examines the effectiveness of five popular biceps exercises for the long and short heads —inclined curl, hammer curl, dumbbell curl, preacher curl, and wide-grip cable curl—in selectively activating the long and short heads of the biceps brachii using electromyography (EMG). No matter the variation you choose, your biceps Jan 19, 2019 · Barbell Exercises Hand position is key Altering your grip can be an easy to manage way to focus on the long head of the biceps. Nov 17, 2024 · The long head of your biceps is what makes them pop. 4K subscribers Subscribe Jan 14, 2025 · In this article, I’m going to go through my seven favorite long head bicep exercises as a certified personal trainer and longtime fitness enthusiast. 🔹 Cable Hammer Curls (Neutral Grip, Rope Attachment) – Emphasizes Here’s how to efficiently incorporate cable bicep curls into your training routine based on your specific split: Arm Day — On arm-focused days, perform cable bicep curls after compound bicep exercises like barbell curls. This guide covers essential techniques and tips for effective workouts. Reverse Curl 5. Hammer Curl 4. Let’s dive into the Face Away Bayesian Cable Curl, an awesome move to really hit that long head of the biceps and build up the peak. Sep 21, 2021 · How to Target The Long Head Of The Biceps Holding a Narrow Grip Whenever you hold the barbell or a cable bar, hold it with a narrow grip to specifically target the long head of the bicep. Here’s how to do it properly on your next workout. Incline Dumbbell Curls 3. Do you want bigger guns? Of course you do. Drag curls, chin-ups, pull-ups, and rows have too much movement at Nov 23, 2023 · 5. Here’s the perfect exercise for bigger biceps. Perfect for fitness enthusiasts seeking targeted biceps development. Do cable curls work the short head of the bicep? You can prioritize the short bicep head by using a wider grip (for instance, with a straight bar), turning your wrists toward the ceiling at the top (if using a rope or handle attachment), and even placing the back of your upper arms on a bench. Despite this, anecdotal evidence has been used to suggest that the long head Apr 2, 2024 · These exercises long head bicep are just what you need. Oct 27, 2025 · Cable Bayesian Curl Another way to work the long head is by facing away from the low cable using a single-hand attachment. Dec 14, 2024 · Transform your arms with our long head bicep workout: sculpted definition, strength, and size. In this way, it’s the opposite of regular cable curls, which emphasize the short head because they’re typically performed with your arms slightly in front of your body. Bayesian Cable Curls 6 Dec 22, 2021 · The behind the back cable curl emphasizes the long head of the biceps, and in particular, the long head while it’s in a stretched position. e, a preacher curl (machine, cable, dumbbell, or barbell) or a spider curl. However, certain variations, like close-grip cable curls, may emphasize the long head, while wide-grip cable curls may emphasize the short head to a greater extent. Apr 23, 2025 · High pulley cable curls are most often programmed as an accessory exercise by bodybuilders and other hypertrophy-focused individuals seeking greater development of their biceps “peak” - or what is otherwise known as the long, outer head of the muscle. There’s no movement at the shoulder joint, so there’s no problem. It’s a pulling action performed with a cable machine and is suitable for beginners. However, the movement uses other muscles for stabilization during the Nov 18, 2024 · BEST TRICEPS EXERCISES: LONG HEAD The best exercise for the long head is the INCLINE DUMBBELL KICKBACK, which is performed face-down on an incline bench (set at around 30 degrees) and with your upper arms are parallel to the floor. Then you lean back again as you lower the weight to fully stretch the biceps. Feb 16, 2024 · What Is the Long Head of the Bicep? What Are the Benefits of Doing Long Head Bicep Exercises? How Can You Isolate the Long Head Of the Bicep? Width of Your Grip Neutral or Pronated Grip Arm Position 9 Best Exercises to Target Your Long Head Bicep 1. These muscles are responsible for elbow flexion and play a crucial role in various upper body movements. Aug 31, 2024 · Best Long Head Bicep Exercises For Massive Peak There are 12 best exercises for the outer bicep and massive peaks (the long head of the bicep). However, they do hit the long head of the biceps a little harder than standard hammer curls. This is the opposite Oct 18, 2024 · The close grip bicep cable curl is one of the best isolation exercises for the long head of the bicep. This ensures your biceps are fully engaged after heavier lifts, allowing for focused isolation and growth. Using a narrower than shoulder width grip can be used to prioritize the long head and preferentially activate this part of the biceps over the short head when performing curls with the bar. Learn how to do cable curls with step by step instructions, form tips, and more from qualified Personal Trainers. The long head works more when your hands move inward during a curl rather than going out. Aug 11, 2024 · Now, the biceps are composed of two heads (Long and short), so utilizing exercises that target both effectively is ideal. Grab your free weights, find a pull-up bar, and let’s get into it. Jul 7, 2024 · Cable rope curls are an effective compound exercise that targets the biceps brachii, brachialis, and brachioradialis muscles. Discover how to target each part effectively for balanced muscle growth and enhanced arm definition! Dec 22, 2021 · Learn how to perform the lying cable curl (concentration and regular variations) with the optimal technique by reading our step-by-step guide. I’ll also explain how to do each one step-by-step, as well as give tips if you’re struggling. This stretch reflex, coupled with the curling motion, activates more muscle fibers, particularly in the Nov 17, 2024 · The cable curl targets both heads of your biceps, but some variations, such as close-grip cable curls, might emphasize the long head a little more. There's also a great workout to try! Nov 17, 2024 · The cable curl targets both heads of your biceps, but some variations, such as close-grip cable curls, might emphasize the long head a little more. They also maximally stretch the long head of the biceps while having a great resistance profile thanks to the cables. I do these as lengthened partials, only bringing my elbow joint to a 90 degree angle - but this is mostly because going further hurts my wrists (but my wrists hurt with a lot of things, so I'm 99% sure it has nothing to do with Here you will get to know 22 long head biceps exercises to do, to engage and isolate it using barbell, dumbbell or with cable. But the long head of your biceps also helps to stabilize the shoulder joint, meaning: Regular dumbbell, barbell, and cable biceps curls train the long head just fine. By following the proper technique, you can maximize muscle activation and minimize the risk of injury. Elevate your arm training game now! Dec 22, 2021 · Learn how to perform the behind the head cable curl on a lat pulldown station by reading our step-by-step guide to the technique and benefits. Bayesian curls Bayesian curls are a cable biceps curl performed facing away from the cable station. In the Bayesian Curl, your arm is positioned behind your body at the start, which elongates the biceps and places them under a stretch. Mar 18, 2025 · The best long-head bicep exercises are dumbbell curls, dumbbell hammer curls, preacher curls, concentration curls, cable curls, incline dumbbell curls, and chin-ups. Jul 24, 2024 · Compare the bicep long head vs. To bias the short head of the bicep you would curl in front of the body I. First, a cable machine provides constant tension, preventing your biceps from resting at any point during a set. Grab the handle with an underhand grip and step forward with your back to the pulley. Try out these long head biceps exercises to really sculpt and shape your arms. Stand a few steps in front of the cable machine, and then take a small side step towards your working arm. Elevate your bicep game today! The cable biceps curl primarily targets the biceps brachii, which consists of two heads: the long head and the short head. Jul 15, 2024 · Cable curls target both the short and long heads of the biceps. Despite this, anecdotal evidence has been used to suggest that the long head Jun 22, 2024 · Add some muscle-building variety to your arm workouts with the 12 best biceps cable machine exercises. From curls with dumbbells to cable moves, we show the best ways to pump up your arms. The other muscles involved are mostly stabilizers that help support the long head. This is because the arm starts from a fully extended position, which places the biceps in more of a stretched state. May 20, 2024 · Build bigger biceps by learning how to do the cable biceps curl. Apr 13, 2023 · Exercises to strengthen and develop the long head or the peak of the biceps include close grip chin-ups, drag curls, and inclined dumbbell curls, among others. Jun 21, 2024 · Face away cable curls are an advanced biceps exercise that targets the long head of the biceps brachii muscle. Also standing alternating dumbbell curls and barbell curls normally bias the short head a bit more than the long head. The narrow grip allows you to place more emphasis on the long head while the EZ bar allows you to put a heavier load on the biceps than other curl variations might. Drag Curl 2. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and the caput breve (short head), which attaches to the processus coacoideus . short head. Use these moves to get your long-head biceps pumped up and improve the overall function of your upper arms. According to the National Institute of Health, the bicep is divided into three parts, with the long head being Aug 22, 2024 · The Bayesian curl is a must-try exercise to improve your bicep training. Nov 8, 2023 · Best Long Head Bicep Exercises Below are some of the best long head biceps exercises. Jul 14, 2011 · As its name already implies, the bi-ceps (lat. Also, learn how it differs from the two-arm overhead cable curl in bicep activation. This comprehensive guide will provide you with a step-by- step breakdown of how to do cable rope curls correctly. Get the best stretch and isolation techniques! #fitness #biceps”. It’s worth noting, that you can’t completely isolate this part of your bicep but by performing the exercises recommended you can place more emphasis on it. High cable curl – Targeted muscles The primary target of the high cable curl exercise is the biceps brachii, which is the muscle group located on the front of the upper arm. The arms are positioned at the side of the body which is the favoured angle for the development of the long head. You perform the exercise using a cable machine with an adjustable pulley system. Dec 22, 2021 · Learn how to perform the incline cable curl for your biceps in seated, standing, and kneeling positions by following our expert tutorial. Hammer Curls Close-grip barbell curls Bayesian Cable Curls Incline Dumbbell Curls Concentration Curls Drag Curls EZ Bar Preacher Curl Supinated Chin Apr 27, 2024 · How To Perform Curls In The Scapular Plane So, if you want to really target the outer-part of your biceps or the long head for wider biceps, I recommend performing cable curls in this position. Hammer curls are a great exercise for overall arm development because it activates muscles of the forearm and the biceps. Read on to learn correct form, best benefits, and some great variations. Jan 1, 2024 · Cable curls are an isolation exercise that targets the long head of the bicep exclusively.