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3 MUST DO Exercises For The LONG HEAD Of The Bicep!


Posted by ReggieBFitness - October 12th, 2016

Are you looking to make your shirts hug your biceps as tight as a kid holding his teddy bear?  Well then look no further, because these are the perfect exercises to do that! The bicep consists of two heads – the long head and the short head. If you want to see some massive growth on the long head (outer head,) then you should be training your biceps twice a week, with at least 48 hours between workouts. Remember, the bigger the long head, the bigger your bicep peaks will be too!

Let’s take a look at three of the best exercises to grow the long head of the bicep, the Close-Grip Barbell Curl, Dumbbell Preacher Curl and Reverse Barbell Curl. Remember, if your goal is to work on the long head you should be performing these exercises FIRST in your bicep routine.


  • 5 sets: 10 reps- last set to failure
  • 45- 60 second rest period between sets

To perform this movement you will need a barbell. Load a good amount of weight on to the barbell so by the time you hit rep seven, your biceps are starting to feel that nice burn. Grab the barbell a little less then shoulder width apart, and have the barbell rest at the front part of your thigh as the starting position. Next, contract your biceps until the barbell is around your upper chest. During the movement remember to keep your core as tight as possible because you don’t want any momentum helping you with your repetitions – make sure the biceps are doing all the work! Once fully contracted at the top of the movement, return back to the starting position and repeat for reps.

As soon as you finish the first 4 sets complete set 5 by dropping your weight in half and completing as many repetitions as you can with perfect form.


  • 5 sets: 10 reps (per arm)
  • 60 second rest period between sets

Single-arm dumbbell preacher curls are a great way to really isolate the outer head of the bicep. Range of motion is essential during this exercise to allow maximum muscle stimulation. During each repetition complete the full range of motion by fully extending your arm at the bottom of the movement and by squeezing your biceps as hard as you can at the top of the movement. This is going to create more muscle damage for more bicep growth!  Remember, the main focus is to have the tension only on the biceps during your reps, rather than on other muscle parts such as the shoulders. If you notice other muscles being activated during your reps, then lower the weight so you’re able to perform each set correctly.


  • 5 sets: 10 reps- last set to failure
  • 60 second rest period between sets

Last but not least is the barbell reverse curl.  This exercise is going to be a bit different as we are going to be targeting a different muscle called the brachialis, which lies between the bicep and tricep. By targeting and growing this muscle you will be able to increase the overall size of your arm as well as your bicep peaks when flexing!

This exercise will also target your brachioradialis which is the muscle the runs up your forearm and into your biceps.

Begin the movement by gripping the barbell slightly wider than shoulder width with an overhand grip. Next, tuck your elbows in at your sides and keep them there throughout the entire movement. Once in place, raise the barbell to your shoulders and squeeze your biceps as hard as you can at the top of the movement before lowering to the starting position and repeat.

As soon as you finish the first 4 sets complete set 5 by dropping your weight in half and completing as many repetitions as you can with perfect form.


Pick two of these exercises and add them to your next bicep routine if you want to build HULK looking biceps! If you have any questions be sure to leave them below! GAIN DAY STARTS TODAY!

Related Videos:

Two Exercises for BIGGER Bicep Peaks!


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Awesome Article and Video with some excellent explanations! Gonna check your Youtube now!

ReggieBFitness  Edit  Delete  Close

thanks a lot man help support my movement ReggieBFitness. The next best upcoming youtube out there to help spread positivity to those who want to learn and be entertained


awesome work bro! keep it coming!!

ReggieBFitness  Edit  Delete  Close

thank you bro,I will keep the content coming!!!