The long head of the bicep sits on the outer side of your upper arm and is responsible for the bicep peak — that mountain-top shape when you flex. While genetics determine the ultimate height of your peak, training the long head with targeted exercises maximizes its development.
Best Long Head Bicep Exercises
Incline Dumbbell Curls (3x10-12): Set the bench to 45-60 degrees. The incline puts your arms behind your body, stretching the long head and placing it under maximum tension.
Drag Curls (3x10-12): Instead of curling in an arc, drag the barbell up your body by driving your elbows backward. This keeps the long head under tension throughout.
Bayesian Cable Curls (3x12 each): Stand facing away from a low cable, curl with your arm behind your body. The cable provides constant tension in the stretched position.
Narrow-Grip Barbell Curls (3x10-12): Grip narrower than shoulder width. The narrow grip shifts emphasis from the short head to the long head.
Hammer Curls (3x10-12): The neutral grip recruits the brachialis and long head of the bicep. Builds arm thickness and peak simultaneously.
The Science Behind Long Head Training
Arm behind the body: When your arm is positioned behind your torso, the long head is stretched and placed at a mechanical advantage. This is why incline curls and drag curls are so effective for peak development.
Narrower grip: A narrow grip on barbell curls increases long head activation relative to the short head.
Full range of motion: The long head is especially active in the bottom third of the curl, where it's most stretched. Never skip the full stretch at the bottom.
Long Head Bicep Training on FitWit AI
FitWit AI programs both long and short head bicep exercises for balanced arm development. If your bicep peak is a priority, it increases the proportion of long head exercises in your arm workouts.
