5 Best Bicep Long Head Dumbbell Exercises

The biceps have two heads, the long and the short, and to build sturdy, rounded, and defined biceps, you must perform a variety of exercises that target each head specifically.

I’ve already published numerous exercises for the entire biceps, but in this article, I’ll share some specific bicep long head dumbbell exercises to help you grow your strength and size.

You can train the biceps’ long head with multiple equipment, such as the barbell and cable machine. However, if you train at home, the dumbbells can be an excellent option.

The dumbbells are easy to hold, provide a full range of motion, and help you effectively train your biceps long head.

They also allow you to perform unilateral movements, using one arm at a time. The unilateral exercises help you focus more on the weaker side, fix strength imbalance, and build symmetrical biceps.

The Best Bicep Long Head Dumbbell Exercises to Build Burly Arms

Being the largest muscle of the biceps, the long head is easy to target. Here are some of the best long head bicep dumbbell exercises you can incorporate into your workout routine to grow your upper arms.

1. Dumbbell Drag Curl
2. Alternating Rotational Curl
3. Incline Dumbbell Curl
4. Concentration Curl
5. Incline Prone Dumbbell Curl

Let’s see how to do these exercises step-by-step.

1. Dumbbell Drag Curl

The drag curl isolates the bicep’s long head and brachialis and helps build sculpted upper arms.

It requires you to drag your arms up while keeping your elbows close to your sides. This position creates decent muscle contraction and helps build rounded biceps.

Steps to do it:

1. Grab one dumbbell in each hand with an underhand grip and stand upright.
2. Keep your arms straight at your sides with your palms facing forward.
3. Driving your elbows backward, curl your arm until your biceps are entirely engaged.
4. Pause for a moment and uncurl your arm. That is your one rep.

Exercise Tips:

• This exercise requires you to drift your elbows back during the curl instead of bringing the weight in front of your shoulders.
• If you do this exercise, pick light dumbbells and perform each rep in a controlled fashion, focusing on your biceps.

2. Alternate Rotational Biceps Curl

The alternate dumbbell curl is an effective exercise for building beefy biceps. It isolates the long head of your biceps and adds definition to your arms.

As a unilateral exercise, it enables you to lift more weight, allows you to work on each arm individually, and helps correct muscle imbalance.

Steps to do it:

1. Grab one dumbbell in each hand with a neutral grip and stand upright.
2. Hold your arms straight at your sides with your palms facing in.
3. Rotating your wrist, curl your left arm until your biceps are fully shorted and engaged.
4. Pause for a second and then reverse the movement. Repeat the same on your opposite side to complete your first rep.

Exercise Tips:

• You can also perform this curl sitting on the bench.
• Perform a couple of more reps on your weaker side.

3. Incline Dumbbell Curl

Because of the arm position, the incline curl provides a unique stimulus to the biceps muscles. A study has demonstrated the incline dumbbell curl keeps the long head engaged throughout the movement and helps build well-rounded biceps.¹Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. J Sports Sci Med. 2009 Mar 1;8(1):24-9. PMID: 24150552; PMCID: PMC3737788.

Steps to do it:

1. Set the bench at a 45 to 60-degree incline.
2. Grab one dumbbell in each hand with a neutral grip and lie supine on the bench.
3. Hold your arms straight down with a slight bend in your elbows. This is your starting position.
4. Curl your arms until the weight is in front of your anterior delt.
5. Pause for a second, and then extend your elbows. That is your first rep.

Exercise Tips:

• You can perform incline curl unilaterally and bilaterally, whichever suits you best. The unilateral curl helps you lift more weight and allows you to focus on each arm effectively.

4. Concentration Curl

If you want to focus your biceps long head, consider doing concentration curls. It helps keep your biceps under constant tension and allows you to concentrate only on two-headed muscles.

A study published by the American Council of Exercise (ACE) has shown that the concentration curl provides the highest muscle activation than any other biceps exercise and helps maximize biceps growth.² Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.

Steps to do it:

1. Grab a dumbbell in your left hand with an underhand grip.
2. Sit on a flat bench with your feet flat on the floor.
3. Slightly lean forward and place the back of your upper arm on your left thigh.
4. Place your left hand on your left knee for support. This is your starting position.
5. Bending your elbow, curl your arm until your biceps are fully contracted.
6. Pause for a moment and lengthen your arm to complete your first rep.

Exercise Tips:

• Focus on your biceps throughout the movement.
• Keep your working arm’s elbow firmly placed against the inside of your thigh to isolate the biceps effectively.

5. Incline Prone Dumbbell Curl

The prone dumbbell curl is a great exercise that helps hit the long head of the biceps. It also engages your forearm muscles and adds definition to your entire arms.

It requires you to lie prone on an incline bench and lift the weight from a fully stretched position. This position limits the other body part’s movements and helps you perform each curl effectively.

Steps to do it:

1. Set the bench at a 45 to 60-degree incline and lie on your stomach, holding one dumbbell in each hand with an underhand grip.
2. Keep your arms straight down with your elbows slightly bent. That is your starting point.
3. Curling your arms, bring the dumbbells in front of your shoulder until your biceps are shortened.
4. Pause for a moment, and then uncurl your arms. That’s one rep.

Exercise Tips:

• Keep your toes grounded.
• Maintain a neutral spine position throughout the movement.
• Perform at least six reps in each set.

Final Words

Everyone wants to have beefy and rounded biceps, but not everyone achieves it, and there can be numerous reasons for this, such as genetics, diet, and the selection of exercises.

You can’t do much about your genes, but you can grow your biceps by doing the right exercises and consuming the optimum nutrition.

If you’re working hard to get your biceps to grow but not seeing the results you expect, you’re probably making a few common mistakes; for example, you may not be doing the right exercises for your long and short heads.

You can train these muscles with numerous exercises using multiple types of equipment, such as barbells, dumbbells, kettlebells, machines, and resistance bands. However, if you train at home with dumbbells, you can do the above long head exercises to swole your biceps.

References

• 1
  Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. J Sports Sci Med. 2009 Mar 1;8(1):24-9. PMID: 24150552; PMCID: PMC3737788.
• 2
  Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.