7 Best Dumbbell Bicep Exercises For Long Head For Female

Knowing the right combination of bicep exercises is vital, as many females have often been confused when asked if they have the proper balance for the long head to give their arms the desired shape. Interestingly, let’s take a look at what a long head is.

Fervently, the bicep brachii is a single muscle that is composed of a short head and a long head. These two muscles help move the elbow and supination, twisting, and your forearms.

So far, the long and short heads are visible to sight, but the short head enhances lots of width on the base of the biceps while the long head involves the height or the bicep peak.

Although, if you need to get a considerable need or make your long-head biceps taller when you flex them, this informative article is fundamental for bringing to lamplight the 7 best dumbbell bicep exercises for long-head females, do biceps curls work the long head, short head bicep tendonitis exercises, how to stretch long bicep head, how to work your long head bicep, and more.

7 Best Dumbbell Bicep Exercises For Long Head For Female

You could use these dumbbell bicep exercises for long heads to pump up and enhance the entire performance of your upper arms.

Dumbbell Bicep Curls


  • Stand with the dumbbells as your palms face up.
  • Move your elbow as you pull the weights to your shoulder level and lower slowly to your starting position.
  • The sets should be low as you could do variations.
  • You could change the speed but don’t make it faster.

Hammer Bicep Curl Dumbbell


  • Grab the weights as you sit or stand, and your palms face inward rather than upward.
  • Lift the dumbbells slowly to your shoulder level.
  • Let it down to the starting position.
  • You could have desired reps.

Seated Incline Hammer Bicep Curl Dumbbell


  • Make your bench at 30 to 45 degrees as you have an incline on the bench.
  • On both hands, grab dumbbells as you make your arms straight.
  • Pull the weights up to your chest at the inclined position and gradually lower them back to the start position.
  • Be sure to keep your wrist steady and not impact the motion.
  • You could do 3 sets of 8-10 reps to avoid muscle failure.

Reverse Bicep Curl Dumbbell


  • Stand with the weight as your palms face down.
  • Curl the weight outside your shoulder as you make your wrists straight.
  • Slowly return as you hold for a second.
  • You could have desired reps.

Concentration Bicep Curl Dumbbell


  • Grab dumbbells as you sit on a bench.
  • Both elbows should rest on your knees and the weight in your hands, then extend your arm.
  • Make your elbows move but never leave the knees.
  • Engage and curl the weights to your chest.
  • Slowly lower down to get to the starting position.
  • Then, you could have desired reps.

Zottman Bicep Curl Dumbbell


  • Stand and grab dumbbells; make your arms straight on your sides.
  • Do twist your wrist as you curl the weight and your arms toward your shoulder.
  • Moreover, move your palms forward and in reverse motion.
  • You could have desired reps.

Note: the distinctive feature of the Zottman curl is that your hands change position during this workout.

Eccentric Bicep Curl Dumbbell 


  • Grab dumbbells on your sides, as your palms face forward and chest up, then make your back straight.
  • Bend your elbows as you curl the dumbbells toward your shoulder, and don’t move your upper arms.
  • It would be best if you gently lowered the weights to the starting position as you straightened your arms.
  • You could have the desired reps.

Read Also: 7 Exercises for Flabby Arms Over 60

Do Bicep Curls Work The Long Head?

Definitely, yes, they do. In essence, all the bicep curls that are short and long head bicep exercises add and enhance the growth of long head muscles. For instance, the incline dumbbell curl stretches out the long head the most, making it not fire very efficiently according to the electromyography (EMG) tests. Still, the preacher curls, in converse, allowed the long head to fire efficiently because the fibers were shorter and could contract easily. It would be best to try to power the long head precisely when you work the long head bicep dumbbell exercises in both stretched and acquired positions.

Short Head Bicep Tendonitis Exercises

Firstly, what is tendonitis? Tendonitis is an inflammation of the tissues and tendons that affects the upper arm’s biceps (short head). Since our tendons are muscular, overuse can make them have micro tears, and they can as well become painful and inflamed. Therefore, the following are exercises to relieve the pain of short head bicep tendonitis;

  • Dumbbell Curls
  • Dumbbell Shoulder Flexion
  • Sleeper Stretch
  • Resisted Shoulder Internal Rotation
  • Side-Lying External Rotation
  • Flexion And Extension
  • Biceps Stretch
  • Single Shoulder Flexion

How To Stretch Bicep Long Head?

Indeed, stretching your bicep-long head is very efficient as it complements the upper body exercise, prevents injury, and improves performance. Below are bicep exercises for the long head;

Horizontal Hand Rotation

To stretch:

  • Turn your arms down and rotate your shoulders.
  • Slowly return to start.
  • Do turn your thumbs and rotate your shoulders backward.
  • Then return to form.
  • You could do 2 to 3 sets in 60 seconds.

Wall Bicep Stretch

To stretch:

  • At a plane or sturdy object, press your right palm on it.
  • Turn your body away slowly.
  • Feel the stimuli, especially in your bicep (long head).
  • Do this for half a minute.
  • Repeat on the opposite side.

Horizontal Arm Extension

To stretch:

  • Make your arms to be parallel as you extend them.
  • As your palms face your back, turn your thumbs down.
  • Do this for half a minute.
  • Also, pulse your hands forward and backward for half a minute.
  • You could do 2 to 3 sets as you increase the time.

Standing Bicep Stretch

To stretch:

  • At the lower part of your spine, interlace your hands.
  • Make your palms face each other as you strengthen your arms.
  • As high as you can, do raise your arms.
  • This stretch should be for up to 60 seconds.
  • You could do 1 to 3 sets.

Seated Bicep Stretch

To stretch:

  • Make your feet flat on the floor before your hip, and bend your knees.
  • Place your arms behind your back and your fingers away from you.
  • You should evenly distribute your weight to your arms, feet, and buttocks.
  • Move your buttocks forward to your feet, and do not move your hands.
  • Hold your position for half a minute.
  • Relax after a few seconds and return to start.

In essence, these short and long head bicep exercises (stretches) enhance flexibility and movement and relieve muscle tightness and tension, enabling you to move your arms more easily.

How To Work Your Long Head Bicep

To work your long head requires you to have absolute knowledge of your hand, arm, and elbow. 

1.    The position of the hand

Hand position here is the supination and pronation, which refers to your wrist rotation; your palm facing up signifies supination, and your palm facing down represents pronation also. So far, the more your palm faces up, the more you work on the long head; conversely, the more your palm faces down, the more you work on the short head.

2.    Position of the Forearm

Forearm position refers to the angle between the body and the lower arm. When your forearm makes an angle across your body, you work more on the long head, but when the angle is away, you work on the short head. Similarly, a narrower grip propels a long head, but a wider grip works for the short head.

3.    Position of the Elbow

Placing the elbow at your back will result in a long head, while if your elbow is in front, you are working on a short head.


Most female bodybuilders that have engaged in various workouts trying to get peak biceps have chosen the wrong long head bicep dumbbell exercises because they don’t understand how the biceps is or which biceps they should build the long head or the short head.

Long head peaks aren’t only for appearance but also provide strength and prevent severe and painful shoulder injuries.

In the process of long head bicep dumbbell exercises, don’t fail to visit your doctor if any complications should arise.

Hence, I have detailed the 7 best dumbbell bicep exercises for the long head, and you could commence these exercises to improve your long head and to stretch necessary. Do like and share this post with others!

Related Article: How to get rid of Flabby Arms Over 50

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