Your biceps have two distinct heads – the long head and the short head. The short head is located on your inner upper arm and adds width and density to your biceps. Your long head bicep is on the outer side of your arm and gives your upper arms an impressive peak that adds height and looks great in shirts (or out of them). If you want a higher bicep peak, focus on including some of the most effective long head bicep exercises. You can train your long head biceps with cables, barbells, kettlebells, resistance bands, and even your own body weight for movements like chin-ups and pull-ups.
What if you are stuck in a small hotel gym with minimal equipment? Or maybe you’re training from home or while on the go. We’ve got you covered. We review the best long head bicep exercises using only dumbbells so that you can keep effectively training your biceps peaks anytime, anywhere.
- Dumbbell Hammer Curls
- Incline Dumbbell Curls
- Unilateral Preacher Dumbbell Curls
- Alternating Dumbbell Curls
- Dumbbell Drag Curls
- Concentration Curls
- Supinating Dumbbell Curls