Mumford | Sat December 05, 2009 at 8:46 pm
are you really required to do different exercises to emphasize the different heads?
How to Hit Your Biceps Long Head & Short Head Muscle?
BEGINNER | December 05 2009
As shown in the picture, biceps brachii is one set of muscles in your upper arm.
Biceps Brachii consist of two heads: Long head & the Short head
Both these heads can be emphasized differently since the long head is bi-articulate (crosses the 2 joints: shoulder & elbow joint.).
Long Head: The long head (& the short head) can be emphasized with incline dumbbell curls. The nice stretch you feel in your biceps when doing incline curls is in the long head.
Short head: The short head can be emphasized by doing preacher curls. Since the shoulder is flexed (or uuper arm is raised) the long head is de-emphasized.
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Anoop | Sun December 06, 2009 at 12:29 am
Hi Mumford,
No. As I wrote both the heads can be emphasized effectively with incline dumbell curls.
When doing regular curls with a barbell or dumbell, you are emphasizing brachaillis, and short head and slightly de-emphasizing the long head.The very reason why people bring their elbows back when doing curls is because that brings in the long head into action and helps to lift the weight.
If you notice, it is easy to keep the shoulders back when doing “alternate” dumbell curls which brings in the long head.
makes sense?
Mumford | Sun December 06, 2009 at 4:02 am
oh yeah. time for me to start some incline curls.
Jim@TBF | Sun December 06, 2009 at 1:36 pm
Isn’t it the short head that adds to bicep’s “peak”?
Anoop | Sun December 06, 2009 at 4:22 pm
Hi Jim,
It’s the long head that gives the peak. If you do a back double biceps or look from the side, it is your long head that gives the peak.
Jim@TBF | Sun December 06, 2009 at 10:24 pm
Thanks Anoop, I am glad you clarified that for me. I have had it backwards for some time.
anoop | Thu December 10, 2009 at 2:37 am
Thanks, Jim.
You can also emphasize your short and long head by changing the grip width. Wider grip hit your long head and narrow grip hit your short head. It has to do with the stretch at the origin of the muscles. But the shoulder position emphasizes the heads much more than the grip width.
Joseph | Sat February 06, 2010 at 3:25 pm
Finally found an article that listed the right information D:. So many people have this completely backwards :].
Anoop | Sat February 06, 2010 at 6:35 pm
Hi Joseph,
Thanks for the comment and glad to hear it helped.
Sirdon | Fri June 18, 2010 at 5:22 am
Hello Anoop,
Does barbell curl build big biceps?
