If you’re looking to bulk up your biceps, you’ve probably heard that you can do two types of exercises: long-head bicep exercises and short-head bicep exercises. But which one is better? And how do you know which one to do?
Long Head Bicep Exercises
The long head of the bicep is the larger and more visible of the two muscles. It’s responsible for most of the muscle’s overall size and shape. This is why focusing on exercises that target the long head when trying to bulk up your biceps is important.
Some of the best exercises for targeting the long head include:
- Barbell Curl: This is one of the most classic bicep exercises, and it’s a great way to target the long head.
- Concentration Curl: This exercise isolates the bicep muscle, which makes it an excellent choice for targeting the long head.
- Hammer Curl: This variation of the curl targets both the long and short heads of the bicep.
- Reverse Curl: This exercise works your biceps from a different angle, which can help to target the long head.
Short Head Bicep Exercises
The short head of the bicep is smaller and less visible than the long head. It’s mainly responsible for controlling elbow flexion. This means that it’s not as important for overall bicep size, but it’s still important for overall strength and definition.
Some of the best exercises for targeting the short head include:
- Cable Curl: This exercise uses cables to provide resistance, which makes it an excellent choice for targeting the short head.
- Preacher Curl: This exercise puts more emphasis on the short head than other curls.
- Spider curl: This curl variation also targets the short head.
- Reverse Curl: As with the long head, this exercise works your biceps from a different angle, which can help to target the short head.
What Are The Differences Between Long Head Bicep Exercises And Short Head Bicep Exercises?
The main difference between the two is that the long head targets the muscle in the upper arm, while the short head targets the lower part of the arm. Long-head bicep exercises are generally more effective than short-head bicep exercises because they work all of the muscles in the arm, including the biceps, brachialis, and brachioradialis. Short head bicep exercises are more limited in their range of motion and don’t work these other muscles as effectively.
Which One Is Better For Bulking Up Your Biceps?
There is no definitive answer as to which one is better for bulking your biceps. Some people argue that long-head bicep exercises are better, while others say that short-head bicep exercises are more effective. However, the truth is that both types of exercises can be effective in bulking up your biceps.
The key is finding the right exercises for you and ensuring you are doing them correctly. There are a lot of different exercises you can do for both the long head and the short head of the bicep, so experiment until you find the ones that work best for you. For example, some people find that doing curls with a barbell is more effective than doing them with dumbbells.
Doing the exercises correctly is also important. Make sure you are using the correct form and range of motion. If you are not sure how to do an exercise correctly, ask a certified personal trainer or your doctor for help.
Finally, remember that diet and rest are just as important as the exercises when bulking up your biceps. Eating a healthy diet and getting enough sleep will help your body recover from workouts and build muscle mass.
How Do You Know Which One To Do To Achieve Your Desired Results?
The answer to this question depends on what you’re hoping to achieve with your biceps exercises. If you want to build overall size and strength, then you should do a combination of both long-head and short-head exercises. But if you’re looking to target and tone the smaller muscles in your biceps, you should focus on short-head exercises.
There are a few ways that you can tell which type of exercise is best for you. One way is to look at your elbow position when you’re doing the exercise. If your elbow is bent more than 90 degrees, then you’re doing a long head exercise. If your elbow is bent less than 90 degrees, you’re doing a short head exercise.
Another way to determine which exercise is best for you is to feel which muscles work the most. For example, when doing a long head exercise, you’ll feel the muscle working in the upper part of your arm. When doing a short head exercise, you’ll feel the muscle working in the lower part of your arm.
What Are The Benefits Of Each Type Of Exercise
Each type of exercise has unique benefits that can help you achieve your desired results.
Here are the benefits of long-head bicep exercises:
- They help to build overall bicep mass.
- They are great for developing the peaks of the biceps.
- They can help to improve your strength and power.
Here are the benefits of short-head bicep exercises
- They help to target the inner portion of the biceps.
- They are great for shaping and toning the biceps.
- They can help to improve your endurance and stamina.
Sample workouts for both types of exercises
Long Head Bicep Exercises:
- Seated Alternating Dumbbell Curls – 4 sets of 12 reps
- Standing Resistance Band Hammer Curls – 4 sets of 12 reps
- Incline Dumbbell Curls – 4 sets of 12 reps
Short Head Bicep Exercises:
- Seated Alternating Dumbbell Curls – 4 sets of 12 reps
- Standing Resistance Band Hammer Curls – 4 sets of 12 reps
- Preacher Curls – 4 sets of 12 reps
As you can see, both types of exercises are very effective in working the biceps. However, I would recommend doing a mix of both exercises to get the most out of your workout.
Final Thoughts
So which is better for building bigger biceps: long-head bicep exercises or short-head bicep exercises? The answer is… it depends! If you want to focus on increasing the size of your biceps, performing a combination of both exercises will be your best bet.
However, if you’re looking to improve the strength and definition of your arms, then focusing on either the long or the short head may be a better option. Whichever route you choose, mix things up from time to time to keep your muscles guessing and growing!
