Do you want to get bigger arms? If so, then you should focus on strengthening your long head biceps. This type of exercise can be a great way to target and build your arm muscles. In this blog post, we’ll discuss some simple tips that you can use to maximize your long head bicep exercises and get the most out of them. By following these tips, you’ll be able to get the most out of your workouts and see optimal growth in your arms. So, if you’re ready to start building bigger arms, let’s get started!
Perform exercises that target the long head of the biceps
To maximize the growth of your long head biceps, it’s important to focus on exercises that directly target this area. Some of the best exercises for targeting the long head biceps include barbell and dumbbell curls, incline curls, cable curls, hammer curls, and reverse curls.
Barbell curls are a great exercise for long head bicep exercises, as they allow you to lift a heavy weight while maintaining proper form. When performing barbell curls, you should keep your elbows tucked in close to your body, and keep your back and core tight.
Dumbbell curls are another great exercise that targets the long head of the biceps. You can do these either standing or seated, depending on your preference. When doing them standing, keep your back straight and make sure your elbows remain close to your body. Seated dumbbell curls involve sitting down on a bench or chair with your feet flat on the ground and performing the curl from this position.
Incline curls are an effective exercise for targeting the long head of the biceps. This exercise involves lying face up on an incline bench and curling the weight up towards your shoulders. When doing this exercise, it’s important to keep your upper arms close to your body and your wrists straight.
Cable curls are another great exercise for targeting the long head of the biceps. You can perform this exercise either using a cable machine or using resistance bands. To perform cable curls correctly, you should keep your elbows close to your body and make sure you contract your biceps at the top of each rep.
Hammer curls are an effective exercise for targeting the long head of the biceps. This exercise requires you to hold two dumbbells in each hand with your palms facing each other and then curl the weights towards your shoulders. You should keep your elbows close to your body and focus on contracting your biceps at the top of each rep.
Finally, reverse curls are an excellent exercise for targeting the long head of the biceps. This exercise involves holding two dumbbells in each hand with your palms facing down and curling the weight up towards your shoulders. Keep your elbows close to your body and make sure you contract your biceps at the top of each rep.
Use a supinated grip
When performing exercises that target the long head of your biceps, it’s important to use a supinated grip. This is a grip that rotates your hands so that your palms are facing up when holding the barbell. A supinated grip puts extra emphasis on the long head of the biceps, resulting in more efficient and effective muscle activation and growth. When using a supinated grip, you should ensure that you are gripping the barbell tight enough for stability and for maximum tension on the biceps. Additionally, make sure to keep your elbows tucked close to your body to avoid strain on your shoulders. Using a supinated grip can help maximize your long head bicep exercises for optimal growth.
Incorporate eccentric training
Eccentric training is an important part of any bicep workout routine. Eccentric movements are when your muscles are working against the force of gravity as they lengthen. For example, during a bicep curl, the concentric (or upward) phase is when you curl the weight up towards your shoulder and the eccentric phase is when you lower the weight back down to the starting position.
Eccentric training is an important part of any bicep workout because it puts extra stress on the muscle fibers, causing them to become stronger and more resilient. Eccentric training is also effective for increasing the size and shape of the biceps. To incorporate eccentric training into your long head bicep exercises, you can use slow controlled movements on both the concentric and eccentric phases. This will allow you to really feel the muscles working and maximize your results.
Another way to incorporate eccentric training is to use a two-second pause at the bottom of each rep. This forces your muscles to work hard even when you’re not actively contracting them, further stimulating growth. Finally, you can also try negatives – performing only the eccentric phase of an exercise with heavier weights than usual. This is an incredibly effective way to increase muscle strength and size quickly.
Incorporating eccentric training into your long head bicep exercises is an excellent way to maximize your results and get bigger arms faster. Try these techniques and you’ll be sure to see results in no time!
Train with heavy weights
One of the best ways to maximize your long head bicep exercises for optimal growth is to lift heavy weights. If you are looking to increase muscle size and strength, lifting heavier weights will help stimulate the muscle fibers in your biceps, leading to more growth and improved strength.
When training for long head bicep exercises with heavy weights, it’s important to maintain good form. This means keeping your back straight, shoulders back, and chest up. Doing so will ensure that you are targeting the proper muscles, reducing the risk of injury. You should also take care to use a weight that is challenging but doable – pushing yourself too hard can lead to strain or injury.
If you are new to weight training or have been away from it for a while, start with lighter weights and gradually increase the load as you become more comfortable with the exercise. You may want to incorporate the use of a spotter, who can help you with heavy lifts and give feedback on form.
When incorporating heavy weights into your long head bicep exercises, remember to keep reps in the range of 8-12 reps per set. Aim to complete 3-5 sets of each exercise with a minute or two of rest between sets. This will ensure your muscles are adequately stimulated and that you are getting the most out of your workout.
By training with heavy weights, you can maximize your long head bicep exercises for optimal growth. Follow proper form, use a challenging weight, and keep reps in the 8-12 range to make sure you are getting the most out of each workout.