BICEPS, TRICEPS, and SHOULDERS: A Comprehensive Guide to Arm and Shoulder Workouts

BICEPS (Three Parts)

One. Long Head (Outer Biceps / Peak)

Function: Creates biceps peak and outer arm shape. Activated more when elbows stay behind the body or when using close grip.

Exercises:

Incline Dumbbell Curl - Arms behind body, strong stretch on long head.

Close Grip Barbell Curl - Narrow grip focuses outer biceps.

Drag Curl - Elbows move back to hit long head more.

Bayesian Cable Curl - Constant tension with arm behind torso.

Behind The Back Cable Curl - Excellent long head isolation.