The Ultimate Guide to Bicep Workouts: Mastering Long Head & Short Head

Hey there, fitness enthusiasts! Today, we’re diving deep into the world of bicep workouts. Whether you’re looking to build sleeve-busting arms or just want to improve your overall strength, you’ve come to the right place. I’ve spent years perfecting my bicep workouts, and I’m excited to share what I’ve learned about long head bicep exercises, short head bicep exercises, and the best bicep exercises with dumbbells.

Did you know that your biceps are actually made up of two heads? That’s right – the long head and the short head. Understanding this is key to developing well-rounded, impressive arms. So, let’s jump into the ultimate guide to bicep workouts!

1. Understanding Bicep Anatomy: Long Head vs. Short Head

Before we dive into specific bicep workouts, it’s crucial to understand the anatomy of your biceps:

The long head: This is the outer part of your bicep. It’s responsible for that peak you see when you flex.
The short head: This is the inner part of your bicep. It contributes to the overall thickness of your arm.

To get those Instagram-worthy arms, you need to incorporate both long head bicep exercises and short head bicep exercises into your routine. Let’s explore some of the best bicep workouts that target each head.

2.Long Head Bicep Exercises: Building That Coveted Peak

Long head bicep exercises are crucial for developing that impressive bicep peak. Here are some of the best bicep exercises for targeting the long head:

Incline Dumbbell Curls: This is one of the best bicep exercises with dumbbells for the long head. Set an incline bench to about 45 degrees and curl those dumbbells up.
Hammer Curls: Another great exercise in the realm of dumbbell exercises to make biceps pop. Keep your palms facing each other throughout the movement.
Preacher Curls: Use an EZ-bar or dumbbells on a preacher bench. This exercise stretches the long head at the bottom of the movement.
Wide-Grip Barbell Curls: Part of a wider long head bicep workout, this exercise really targets the outer part of your biceps.

Remember, when performing these long head bicep exercises, focus on the mind-muscle connection. Really squeeze your biceps at the top of each rep for maximum effectiveness.

3. Short Head Bicep Exercises: Adding Thickness to Your Arms

Now, let’s not neglect the short head. These short head bicep exercises will help you build that inner bicep thickness:

Concentration Curls: One of the best bicep exercises with dumbbells for isolating the short head. Sit on a bench, rest your elbow on your inner thigh, and curl a dumbbell up.
Spider Curls: Lie face down on an incline bench and curl the weight up towards your shoulder. This unique angle really hits the short head.
Close-Grip Barbell Curls: Use a closer grip on the barbell to emphasize the short head of the biceps.
Cable Curls with Low Attachment: Set the cable pulley low and curl up. This variation keeps tension on the short head throughout the movement.

Incorporating these short head bicep exercises into your bicep workouts will ensure you’re developing full, thick arms.

4. Dumbbell Exercises to Make Biceps Pop: Versatility at Its Best

Dumbbells are fantastic for bicep workouts. They allow for a greater range of motion and help correct any muscle imbalances. Here are some of the best bicep exercises with dumbbells:

Alternating Dumbbell Curls: A staple in any great bicep workouts with dumbbells. Curl one dumbbell up while the other goes down.
Zottman Curls: Start with a regular curl, but as you lower the weight, rotate your palms to face down. This hits both the biceps and forearms.
Cross-Body Hammer Curls: Instead of curling straight up, bring the dumbbell across your body towards the opposite shoulder.
Seated Incline Curls: Part of an effective wider long head bicep workout. Sit on an incline bench and let your arms hang. Curl the dumbbells up, focusing on squeezing your biceps.

These dumbbell exercises to make biceps pop are versatile and effective. They should be a key part of your bicep workouts.

5. Cable Bicep Workouts: Constant Tension for Maximum Growth

Cable bicep workouts are a great addition to your arm training routine. They provide constant tension throughout the entire range of motion. Here are some killer cable bicep workouts:

Standing Cable Curls: Stand in the center of the cable machine, attach a straight bar to the low pulley, and curl up.
High Cable Curls: Set the pulleys to the highest position and curl the handles down towards your shoulders. This is great for targeting the long head.
One-Arm Cable Curls: Perfect for focusing on each arm individually and correcting imbalances.
Cable Hammer Curls: Use a rope attachment for this variation of hammer curls.

These cable bicep workouts are excellent for adding variety to your routine and ensuring constant tension on your biceps.

6. Creating the Best Bicep Workout with Dumbbells

Ready to put it all together? Here’s one of the best bicep workouts with dumbbells that’ll hit both heads:

Alternating Dumbbell Curls: 3 sets of 10-12 reps per arm
Incline Dumbbell Curls: 3 sets of 8-10 reps
Hammer Curls: 3 sets of 10-12 reps
Concentration Curls: 2 sets of 12-15 reps per arm
Zottman Curls: 2 sets of 8-10 reps

This routine combines some of the best bicep exercises with dumbbells to ensure you’re targeting both the long head and short head of your biceps.

7. Wider Long Head Bicep Workout: Expanding Your Arms

Want to focus on widening those biceps? Here’s a wider long head bicep workout:

Wide-Grip EZ Bar Curls: 3 sets of 10-12 reps
Incline Dumbbell Curls: 3 sets of 8-10 reps
Reverse Curls: 3 sets of 12-15 reps
Cable Hammer Curls: 3 sets of 10-12 reps
Drag Curls: 3 sets of 8-10 reps

This workout emphasizes long head bicep exercises to help you achieve that coveted bicep width.

There you have it – the ultimate guide to bicep workouts! We’ve covered long head bicep exercises, short head bicep exercises, dumbbell exercises to make biceps pop, cable bicep workouts, and even a specialized wider long head bicep workout. Remember, the best bicep workout with dumbbells is one that targets both heads of the biceps and is performed consistently.

Incorporate these bicep workouts into your routine, focusing on both long head and short head bicep exercises. Mix up your exercises, including the best bicep exercises with dumbbells and cable variations. With dedication and proper form, you’ll be on your way to impressive, well-developed biceps in no time!

Now, go out there and start curling your way to bicep greatness. Remember, consistency is key in all your bicep workouts. Happy lifting, and may your biceps grow bigger and stronger with every curl!

Frequently Asked Questions (FAQ)

Q1: How often should I train my biceps?

A: For most people, training biceps 2-3 times a week is optimal. This gives your muscles enough stimulus to grow, while also allowing for adequate recovery time.

Q2: Can I get big biceps with just bodyweight exercises?

A: While it’s possible to develop your biceps with bodyweight exercises like chin-ups and inverted rows, adding resistance with weights or cables will typically lead to faster and more significant growth.

Q3: Why aren’t my biceps growing despite regular training?

A: There could be several reasons: insufficient protein intake, not progressively overloading (increasing weight or reps over time), overtraining, or not allowing enough recovery time. Also, remember that muscle growth takes time and consistency.

Q4: Is it normal for one bicep to be bigger than the other?

A: Some degree of asymmetry is normal. However, if the difference is significant, you might be favoring one arm during exercises. Try incorporating more unilateral (single-arm) exercises to balance things out.

Q5: Can I train biceps and back on the same day?

A: Yes, many people train biceps and back together as they’re both pulling muscles and often work in tandem during exercises. Just be mindful of the order of exercises to prevent early fatigue of the biceps.

Q6: Are bicep curls enough for complete bicep development?

A: While bicep curls are a great exercise, they shouldn’t be the only one in your routine. Incorporate a variety of exercises to target both heads of the biceps from different angles.

Q7: How long does it take to see noticeable bicep growth?

A: With consistent training and proper nutrition, you might start to see some changes in 4-8 weeks. However, significant growth can take several months to a year, depending on various factors including genetics and training intensity.

Q8: Should I use wrist straps for bicep exercises?

A: Wrist straps can be helpful for some exercises, especially if grip strength is a limiting factor. However, try not to rely on them too much as developing grip strength is also important.

Q9: Is it better to use barbells or dumbbells for bicep training?

A: Both have their benefits. Barbells allow you to lift heavier weights, while dumbbells offer more range of motion and can help correct imbalances. Ideally, include both in your routine.

Q10: Can I train biceps every day?

A: It’s generally not recommended. Your muscles need time to recover and grow. Overtraining can lead to fatigue, decreased performance, and even injury.