To help target the long head of the biceps, try Lying Dumbbell Curls. This exercise is performed lying down on a flat bench with dumbbells in hand. I prefer to do a very light warm-up set before pumping out one or two more intense sets.

Be careful though! If you have shoulder problems you may not be able to do this exercise. While lying flat, let your arms hang down with your elbows tucked in and your upper arms in contact with the bench. Now curl the weight up pulling the dumbbells in towards your shoulders. For added intensity, lower the weight slowly emphasizing the eccentric portion of the movement.

For best results, work in the 8-12 rep range. This is a tough exercise that makes cheating extremely difficult when performed properly, it’ll give you a tremendous biceps pump.