How to train the long head of the biceps brachii?

The biceps is the most developed muscle tissue in the arm. It is distributed on the outside of the arm. The outer part is longer and the inner part is a little shorter, so this part of the muscle is called the biceps. Exercising the biceps well will make people look more powerful. So, how should the long head of the biceps be exercised? Let’s take a look at this issue together.

1. How to exercise

Let's take the upright dumbbell curl as an example. Generally, when we use dumbbells to train the biceps, we usually do it from light to heavy and gradually increase the weight. For example, first use 6 kg dumbbells to do warm-up, do 12 in a set, and then use 8 kg, 10 kg, 12 kg... dumbbells to do the second, third, fourth... set, and so on. Try to do 12 in each set, until you can't do 6 in a set with the heaviest dumbbells. This means the dumbbell curl exercise for the biceps is over.

2. Precautions

1. Starting from the first set, each movement must be performed in slow motion and with long displacement. I won’t go into details about the exercises for the biceps here. I believe that all fitness friends know the exercises for the biceps.

2. Starting from the second set, you will officially start training your biceps, requiring each set to complete at least 6 to 8 reps at 90% intensity.

3. To achieve better training results for the biceps using the above method, at least two exercises for the biceps are required. For example, do dumbbell curls first, then barbell curls, and finally rope curls.

Okay, after reading the above introduction, I believe you already know how to exercise the long head of the biceps. If you think it is boring to do these exercises alone, you can also make the exercise more interesting by using equipment. Barbells and dumbbells have a very good effect on exercising the biceps.