Many people spend months training their arms without seeing the level of growth they expect. In many cases, the problem is not effort but exercise selection. Understanding which part of a muscle you are training can make a significant difference to your results.
You do not need an advanced knowledge of anatomy to build muscle effectively. However, knowing how major muscle groups are structured and how they contribute to movement allows you to choose exercises more strategically and create a more balanced physique.
The biceps brachii consists of two distinct heads: the long head and the short head. Both contribute to overall arm development, but they influence the appearance of the biceps in different ways. If your goal is to build fuller, more prominent arms, your training programme should include movements that challenge each head through a variety of angles and resistance patterns.
In this guide, we'll focus specifically on the long head of the biceps and explore nine exercises that can help improve arm size, shape and upper-body strength.
Understanding the Long Head of the Biceps
The long head is one of the two sections that form the biceps brachii muscle. It originates from the upper part of the shoulder blade and runs along the outer side of the upper arm before attaching to the radius in the forearm.
Because of its position, the long head is often referred to as the outer bicep. It plays a major role in creating the characteristic peak that many lifters aim for when developing their arms. While both heads contribute to overall size, the long head has a particularly strong influence on the height and shape of the biceps when viewed from the front or side.
In addition to elbow flexion, the long head assists with shoulder stability and forearm rotation, making it important for both aesthetics and athletic performance.
Benefits of Training the Long Head of the Biceps
Increase Arm Size and Definition
The long head contributes significantly to the overall appearance of the upper arm. Developing this area can help create a fuller look and improve the visual separation between muscle groups. Combined with proper nutrition and progressive overload, targeted long-head training can enhance both arm size and muscular definition.
Improve Upper-Body Strength
The biceps are involved in many pulling and lifting movements. A stronger long head can support exercises such as rows, pull-ups and various cable movements, helping you generate more force during upper-body training sessions.
Support Shoulder Stability
Unlike many arm muscles, the long head crosses the shoulder joint. As a result, it contributes to shoulder control and stability during pressing, pulling and overhead movements. Strengthening this muscle may help support healthier movement patterns and reduce unnecessary stress on the shoulder complex.
Develop Better Grip Strength
The biceps work closely with the forearms during gripping tasks. Training the long head alongside forearm-focused movements can improve grip endurance and make everyday activities, as well as strength training exercises, easier to perform.
Enhance Sports Performance
Many sports rely on upper-body power, control and coordination. Activities such as climbing, rowing, racquet sports and throwing events all benefit from stronger biceps. Developing the long head can contribute to improved performance by supporting force production and movement efficiency.
Long Head Bicep Exercises for Maximum Growth
Raj's 84-Day Ultimate Transformation: Bicep Burner
Before moving into heavier curling movements, it's worth preparing the wrists, elbows and shoulders with a few mobility-focused exercises. These drills can help improve joint function and prepare the biceps for more demanding work.
Exercise 1: Backward Wrist Stretch
How to Perform It
- Start on all fours with your hands positioned directly beneath your shoulders.
- Lift one hand and rotate it so your fingers point back towards your knees.
- Place the hand back on the floor while keeping the elbow fully extended.
- Gently shift your body weight backwards until you feel a stretch through the forearm and bicep.
- Hold briefly before returning to the starting position.
- Repeat on the opposite side.
Why it helps:
This mobility drill promotes flexibility through the forearms and elbows while preparing the biceps for more intensive training.
Exercise 2: Fast Punch Drill
How to Perform It
- Stand upright with your feet shoulder-width apart.
- Raise your fists in front of your chin as though preparing to box.
- Engage your core and slightly bend your knees.
- Drive one arm forward into a quick punch while rotating the hips naturally.
- Immediately return the arm to the starting position.
- Alternate sides and gradually increase speed while maintaining control.
Why it helps:
Although not a traditional bicep exercise, this movement improves upper-body coordination, shoulder function and muscular endurance.
Exercise 3: Barbell Bicep Curl
How to Perform It
- Attach the barbell to the machine's lower anchor position.
- Grip the bar slightly wider than hip width using an underhand grip.
- Keep your chest lifted and your elbows positioned just in front of your torso.
- Curl the bar upwards towards your shoulders.
- Pause briefly and squeeze your biceps at the top.
- Lower the weight under control until your arms are fully extended.
Training Tip:
Avoid swinging the torso to generate momentum. Keeping the movement strict places more tension directly on the biceps.
Exercise 4: Seated Side Bicep Curl
How to Perform It
- Set the resistance point to a low position.
- Sit sideways on the bench with your feet planted firmly on the floor.
- Hold the handle with one hand and brace your elbow against the inside of your thigh.
- Curl the handle upwards while keeping your upper arm stationary.
- Contract the bicep at the top of the movement.
- Slowly return to the starting position before repeating.
Alternative:
This exercise can also be performed using a dumbbell if cable equipment is unavailable.
Exercise 5: Alternating Dual-Handle Curl
How to Perform It
- Attach two handles to the machine's lower pulleys.
- Stand upright with a handle in each hand.
- Allow your arms to hang naturally by your sides.
- Curl one handle towards the shoulder while keeping the opposite arm extended.
- Lower the handle slowly.
- Repeat with the opposite arm and continue alternating.
Why it helps:
Working each arm independently can help correct muscular imbalances while maintaining constant tension throughout the movement.
Exercise 6: Rope Bicep Curl
How to Perform It
- Connect a rope attachment to the lower cable position.
- Stand with your feet roughly hip-width apart.
- Hold both ends of the rope using a neutral grip.
- Keep your elbows close to your body.
- Curl the rope upwards towards your shoulders.
- At the top, separate the rope slightly and squeeze the biceps before lowering.
Training Tip:
The rope attachment allows for greater freedom of movement and can increase peak contraction at the top of each repetition.
Exercise 7: Single-Arm High Cable Curl
How to Perform It
- Position the cable pulley at the highest setting.
- Attach a single handle.
- Take a staggered stance for stability.
- Extend your working arm in front of you.
- Keeping the upper arm still, curl the handle towards your head.
- Pause for one to two seconds before returning to the starting position.
Why it helps:
The high cable angle places the long head of the biceps under tension in a stretched position, making it particularly effective for arm development.
Exercise 8: Reverse Curl
How to Perform It
- Attach the handles and select an appropriate resistance level.
- Sit comfortably on the bench with your elbow supported.
- Grip the handle using an overhand grip (palms facing down).
- Raise the handle by flexing the forearm.
- Lower under control and repeat.
- Focus on smooth, deliberate repetitions rather than speed.
Benefits:
Reverse curls strengthen the brachialis and forearm muscles, which can contribute to greater overall arm thickness and improved grip strength.
Related Reading: How to Perform Reverse Curls Correctly
Exercise 9: Bicep Stretch
How to Perform It
- Stand beside the machine with one arm positioned slightly behind your body.
- Extend the arm fully and point your fingers towards the floor.
- Keep the shoulder relaxed while maintaining a tall posture.
- Slowly lean forward until you feel a stretch through the bicep and forearm.
- Hold for several seconds while breathing steadily.
- Repeat on the opposite side.
Why it helps:
Stretching after training may assist recovery, improve flexibility and help maintain healthy joint movement over time.
How to Incorporate Long Head Bicep Exercises into Your Training Plan
Building bigger biceps is not simply about doing more curls. To maximise growth, you need a structured approach that combines exercise selection, training volume and recovery.
If you're new to resistance training, start by including one or two long head bicep exercises in each upper-body session. Training the biceps two to three times per week is generally sufficient for beginners, provided you allow enough recovery time between workouts.
More experienced lifters who follow a split routine may benefit from adding long-head-focused exercises to dedicated arm days or pull sessions. Combining biceps training with back exercises can also be effective, as both muscle groups are heavily involved in pulling movements.
Recommended Sets and Repetitions
Your ideal training volume will depend on your experience level and goals, but the following is a good starting point:
| Goal | Sets | Reps |
|---|---|---|
| Muscle Growth | 3–4 | 8–12 |
| Strength Development | 4–5 | 5–8 |
| Muscular Endurance | 2–3 | 12–15 |
When selecting resistance, choose a weight that allows you to complete the target repetition range while maintaining proper technique.
Rest Periods
Recovery between sets is just as important as the work itself.
- 45–60 seconds for hypertrophy-focused training
- 60–90 seconds for heavier strength work
- Up to 2 minutes for advanced lifters performing near-maximal loads
As your strength improves, gradually increase resistance, repetitions or total training volume to continue challenging the muscle.
Vary Angles and Movement Patterns
One common reason people stop seeing progress is that they perform the same exercises week after week.
The long head of the biceps responds well to training from different angles. Rotating between cable curls, barbell curls, unilateral movements and stretch-focused exercises can provide a more complete training stimulus while helping to prevent plateaus.
At the same time, prioritise quality over quantity. Controlled repetitions and full ranges of motion will generally deliver better results than using excessive weight with poor form.
Ready to Build Bigger, Stronger Arms?
The exercises covered in this guide target the long head through a variety of movement patterns, helping you challenge the muscle from multiple angles while supporting balanced arm development. Whether you're a beginner looking to build your first training programme or an experienced lifter searching for new variations, introducing these exercises can add fresh stimulus to your workouts.
For home gym users, many of these movements can be performed using a versatile cable-based system such as the Speediance Gym Monster 2, allowing you to train effectively without needing multiple pieces of equipment.
Remember that muscle growth comes from consistency rather than chasing the latest training trend. Focus on progressive overload, proper recovery and sound technique, and your results will follow over time.
