6 Best Dumbbell Exercises for Men to Build Long Head Biceps × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle

6 Best Dumbbell Exercises for Men to Build Long Head Biceps

By Shuvangi Sen Chaudhury Modified 04 Sep 2022 Follow Us Comment Share Build long head biceps using dumbbell exericses (Photo via Unsplash/Norbert Buduczki) It's important to build the long head biceps, and there are specific exercises for the same. Considering the importance of these workouts in the bicep workout routine, let's have a look at what the long head is and its functions.

What is the Bicep Long Head

The biceps are made up of two heads - long and short. The short head is responsible for making the biceps appear fuller and voluminous, while the long head is responsible for the bicep peak. If you want to have a well-developed set of bicep muscles, you need to build long head biceps and short head biceps. The long bicep head is the outer part of the muscles, which means it gives the muscle group the aesthetic appearance along with enabling it to become stronger. Unfortunately, every bicep exercise works on the short head and the long head. It’s not possible to isolate the two heads with one exercise or the other. However, there are certain exercises that can help build long head biceps by having a more intense effect on the long head over the short head. View this post on Instagram Instagram Post

Dumbbell Exercises to Build Long Head Biceps

The following six dumbbell exercises can help men build their long head biceps:

1 Incline Dumbbell Curl

You need a pair of dumbbells and an incline bench for this exercise. To do it: Adjust the bench slightly beyond 90-degrees.Place your back against the incline bench with a dumbbell in each hand.Proceed to do dumbbell curls, and ensure you’re letting your arms stretch all the way before beginning another rep.

2 Hammer Curl

You need a pair of dumbbells for this exercise. To do the exercise: Hold a dumbbell in one hand, and place your arms on your sides.Pull the dumbbell towards your biceps using a neutral grip (palms facing each other).Control the negative as you lower the dumbbell to maximize the impact on the biceps.

3 Close Grip Preacher Curl

You can do this exercise to build long head biceps using dumbbells or barbells. It’s best to do it with a barbell if you have access to a preacher curl bench. If you use an incline bench, use dumbbells. To do this exercise: Hold the dumbbell, and place your arms on the incline bench. Your underarms should be locked on the top part of the bench.Keeping a close grip and ensuring your upper arm and elbows are firmly on the pad, proceed to do bicep curls.It’s important to do a full stretch before pulling the barbell for another rep.

4 Cross Body Hammer Curl

This exercise only requires a pair of dumbbells. To do it: Hold a dumbbell in each hand, and place it on your sides.You need to do a similar motion to hammer curls, but the dumbbell should move across the body.Keeping your elbows steady, move the dumbbells while your palms face towards the upper body.

5 Drag Curl

Drag curls are an uncommon dumbbell exercise to build long head biceps. You will need a pair of dumbbells for this exercise. To do a drag curl: Hold a dumbbell in each hand, and place them on your sides. Pull the dumbbell upwards using your biceps but instead of your forearms moving upwards, the upper arms should move.At the top of the motion, the upper arms should be almost parallel to the floor, while the forearms should form an angle with the upper body.

6 Concentration Curl

You will need a pair of dumbbells and a bench for this exercise to build long head biceps. To do this exercise: Hold a dumbbell in your right hand.Place your right upper arm on your right inner thighs, and extend your arms downwards.Do a bicep curl by using the thigh as a support for the upper arm.Your elbow shouldn’t sway back and forth, and your upper arm shouldn’t leave your thigh at any point.Repeat for your left biceps.

Bottom Line

To build long head biceps, you need to include the aforementioned exercises in your workout routine. Additionally, you must give your biceps enough rest for the muscle fibers to grow back thicker and stronger. Finally, nutrition, especially protein, is extremely important for the fibers to grow, as proteins are the building blocks for muscles. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी