A lot of people don’t even have a clue about the benefits of doing biceps exercises. They think that biceps exercises are only for bodybuilders or those who want to show off their arms. This is not true at all, there are many benefits of doing biceps exercises. You should do them not only for your arms but also for your health.
How Long Head Bicep Exercises Helps your body
There are certain exercises that can help you to burn more calories than running on a treadmill. These kinds of exercises are known as “fat-burning exercises”. Some of these exercises are pushups, pull-ups, dips, lunges, and curls. However, one of the most effective exercises for burning fat and calories is the long head bicep exercise.
Long head bicep exercises are one of the best upper body workouts because they work out your entire arm from the shoulder to the fingers. This is the kind of workout that will make your arms look toned and shredded. It is important to know that the long head bicep exercise is not the same as a regular bicep curl. In a bicep curl, you only work out the short head of the biceps. Doing a bicep curl with proper form will not make your arms look shredded, but doing a long head bicep exercise will.
The first thing you should know about doing long head bicep exercises is that it is much harder than doing a bicep curl. The reason for this is that when you are doing a bicep curl, your body has an easier time focusing on just that part of your arm. However, when you are doing a long head bicep exercise, your entire arm is working out and your body has to focus on that. This makes the long head bicep exercise much more effective in getting your arms shredded.
Another thing you should know about doing long head bicep exercises is that they will make your arms look shredded almost immediately. Doing a bicep curl will not make your arms look shredded, but doing a long head bicep exercise will.
This is because as your body gets stronger and you do these exercises more often, your arms will start to look like a “ripped” version of themselves. You should do long head bicep exercises at least 2 or 3 times a week and do them until you see results. You should not stop even if you don’t see results right away. Just keep at it and soon enough your arms will be toned and shredded.
How To Get The Most Out Of Your Arm Week!
Long head biceps exercises are the best exercises for developing long head biceps. The reason is simple, you do these exercises with weights and it will help you to develop the most important muscle of your upper body. These are the only exercises that will develop long head biceps.
The long head of your biceps is the muscle that flexes your elbow joint and helps you to draw your arm towards your body. If you have a weak long head biceps then it will be very difficult for you to draw your arm towards your body.
9 Best Long Head Bicep Exercises to do at Home
Here is the list of the 9 best long head bicep exercises which you can perform at home.
1. Dumbbell Swing
Dumbbells are one of the most versatile pieces of exercise equipment you can have in your home gym. They come in many different weights and you can do hundreds of different exercises with them.
These include bicep curls, tricep dips, chest presses, shoulder raises, leg raises, hamstring stretches and so much more. There is almost no part of your body that is not affected by using dumbbells. That’s why they are considered one of the best all-around exercise tools you can have in your fitness arsenal.
How to do Dumbbell Swing
Stand with your feet hip-width apart. Hold a dumbbell in each hand and then bend your elbows and slowly raise your arms above your head until they are parallel to the floor. Now, keeping your elbows bent, lower the weights to your sides and swing them out to your front and back as far as you can. Slowly bring your arms back up to the starting position and repeat. That’s one rep.
Benefits of doing Dumbbell Swing
- it will strengthen your arms and your back
- it will make you more toned
- it will make your arms look better
- it will make your back look better
2. Dumbbell Curl
Dumbbell curls are one of the best ways to develop and strengthen your biceps. They are also a great way to burn calories and tone up your arms. If you don’t have a weight set, you can get a dumbbell from Amazon or Walmart for less than $20.
How to do Dumbbell Curl
Hold a dumbbell in each hand and keep your arms close to your body. Raise your arms above your head until they are straight. Now, bending your elbows slightly, curl the dumbbells downward towards your thighs. Keep your elbows slightly bent as you curl the weights towards your thighs. Slowly return to the starting position and repeat. That’s one rep.
Benefits of Dumbbel Curls
- The stronger your biceps, the stronger your upper arms
- The stronger your triceps, the more attractive you are
- You will have larger arms
- It will strengthen your biceps and triceps
- It will increase your arm size
3. Reverse Dumbbell Lunge
This is a simple but very effective lower-body workout that targets your quads, glutes, and hamstrings. It’s easy to do and great for beginners and advanced trainers alike.
How to do Reverse Dumbbell Lunge
Stand with your feet hip-width apart. Hold a pair of dumbbells in your hands and step backward with your left foot. Lower your body until your left knee is nearly bent and your right leg is almost extended behind you. Push off your back foot and drive through your front leg to stand back up. Repeat the movement, this time stepping backward with your right foot. Continue to alternate stepping back and forth.
Benefits of Reverse Dumbbell Lunge
- You will be strengthening your entire body
- You will have better circulation
- You will feel better about yourself
- You will have stronger legs
- You will have a stronger core
4. Dumbbell Hammer Curl
This is a great exercise for your biceps and forearms. Simply perform the dumbbell hammer curl with a heavyweight and watch your muscles get huge!
How to do Dumbbell Hammer Curl
Holding a pair of dumbbells in your hands, stand with your feet hip-width apart. Bend your arms and slowly raise your hands above your head until they are straight. Now, bending your elbows slightly, curl the dumbbells downward towards your thighs. Keep your elbows slightly bent as you curl the weights towards your thighs. Slowly return to the starting position and repeat.
Benefits of Dumbbell Hammer Curl
- Dumbbell Hammer Curls work your upper arms
- Dumbbell Hammer Curls work your biceps and increase your hand and finger strength
- Dumbbell Hammer Curls work your core muscles because you are constantly using your abdominal muscles to keep the weight from dropping
- Dumbbell Hammer Curls work your shoulders because you are using them to push the weights up
- Dumbbell Hammer Curls work your entire body
5. Dumbbell Straight Arm Raise
Learn how to do Dumbbell Straight Arm Raises with the Dumbbell Straight Arm Raise Exercise. It’s a great exercise that will target your triceps and biceps.
How to do Dumbbell Straight Arm Raise
Holding a pair of dumbbells in your hands, stand with your feet hip-width apart. Raise your arms above your head until they are straight. Now, keeping your arms straight, raise the weights up until they are almost at shoulder height. Slowly lower the weights back to the starting position and repeat. That’s one rep.
Benefits of Dumbbell Straight Arm Raise
- You will gain more strength, but it takes time
- You will lose more fat, but it will take longer
- You will gain strength quicker, but it may be harder to lose fat
- You will have more energy but you will need to be strict
6. Dumbbell Curl And Press
The Dumbbell Curl and Press are some of the most popular exercises for building muscle mass and strength. This exercise targets your biceps, triceps, and shoulders. You can do it standing or seated with a dumbbell.
How to do Dumbbell Curl And Press
Holding a pair of dumbbells in your hands, stand with your feet hip-width apart. Bend your arms and slowly raise your hands above your head until they are straight. Now, bending your elbows slightly, curl the dumbbells downward towards your thighs. Keep your elbows slightly bent as you curl the weights towards your thighs. Slowly return to the starting position and press the weights up until they are almost at shoulder height. Repeat. That’s one rep.
Benefits of Dumbbell Curl And Press
- It’s easy to do
- It works out your arms equally
- It strengthens your forearms
7. Dumbbell Hammer Curl And Press
The Dumbbell Hammer Curl And Press is a multi-exercise dumbbell program that helps you get stronger and leaner at the same time. This program is designed by fitness expert, Tim Simmons. It has helped thousands of people lose weight, gain muscle, and improve their overall health and fitness.
How to do Dumbbell Hammer Curl And Press
Holding a pair of dumbbells in your hands, stand with your feet hip-width apart. Raise your arms above your head until they are straight. Now, keeping your arms straight, raise the weights up until they are almost at shoulder height. Slowly lower the weights back to the starting position and press the weights up until they are almost at shoulder height. Repeat. That’s one rep.
Benefits of Dumbbell Hammer Curl And Press
- You can increase your muscle mass by doing this exercise
- You can build your arm muscles
- You can increase your overall upper body strength
- You can increase your endurance
- You can lose weight
8. Dumbbell Military Press
Dumbbell Military Press exercise is a type of chest press that uses dumbbells instead of weights. It’s one of the most popular exercises for building muscle and strength. Here you will give an introduction to how to perform this exercise.
How to do Dumbbell Military Press
Holding a pair of dumbbells in your hands, stand with your feet hip-width apart. Raise your arms above your head until they are straight. Now, bending your elbows slightly, curl the dumbbells upward until they are
Benefits of Dumbbell Military Press
- Dumbbell military press exercises are one of the best exercises for building muscle mass
- Dumbbell military press exercises are good for building strong arms and shoulders
- Dumbbell military press exercises are a great way to develop your upper body
- Dumbbell military press exercises are also a great way to build stamina
- It will help you to get in shape
Conclusion
These are some of the most important things you need to know about doing long head bicep exercises. Make sure you do them correctly and soon enough your arms will be shredded.