10 Alternating dumbbell curls
The key to targeting the long head with this one is once again to really focus on supination. Essentially, turn that pinky up as you perform your reps.
Begin with two dumbbells in your hands at your sides in a neutral position.
Keep the elbows tight to your rib cage and curl one dumbbell up towards your shoulder. As you do this turn that hand from a neutral position to a supinated position.
Make sure your elbow doesn’t flare forward at the top of the movement. This would give you an opportunity to rest between every rep.
Just like before, stop a few inches in front of your shoulder. Then lower back down while turning your hand back to that neutral starting position.
Then repeat the same exact thing on the other side and alternate back and forth for reps.
So those are 10 of the best exercises that you can use to help build taller bicep peaks.
Now, don’t just go ahead and put all 10 into one arm workout. Your biceps are relatively small muscles, so they don’t need a crazy amount of sets and reps to stimulate growth.
Simply taking half of the exercises from this article and performing 3 sets of 8-10 reps for each will be more than enough for an amazing long head bicep workout.
The other half you can do on your second arm day of the week. Alternatively, you can save them for when you change up your routine.
I really hope you’ve gotten an exercise or two out of this that you can use to further develop your biceps.