Biceps Long Head
Workout #1

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This free workout plan is an advanced routine. It is a workout designed to target the long head of your biceps brachii.

Use the workout to add variety to your biceps routine, or if the outer portion of your biceps is a lagging body part.

You should use this workout in a split routine (not in a full body workout). Rest at least 48 hours (2 days) between workouts. In a 5 day split, you may rest as much as 6 or 7 days between chest workouts.

You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-1-1 tempo (that is, 2 seconds down, 1 second pause, 1 second up). Use the 1 count in the middle to squeeze the muscle hard for a more intense workout.

Remember to warm up properly and use a spotter or other safety equipment when performing any workout routine.

Workout Routine




Narrow Grip Barbell Curl


6, 8, 10, 12

Incline Dumbbell Curl*


6, 8, 10, 12

Hammer Curl


10, 10, 10, 10

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