Biceps Femoris (Long Head)

Muscle group: Hamstrings

Exercises Targeting Biceps Femoris (Long Head)

Primary Mover (55)

Band-assisted Inverse Leg Curl

Band Hip Thrust

Band Intermediate

Self-assisted Inverse Leg Curl

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Glute-Ham Raise

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Straight-back Straight-leg Deadlift

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

45° Hyperextension (arms crossed)

Bodyweight Intermediate

45° Hyperextension (arms up)

Bodyweight Intermediate

45° Hyperextension (hands behind hips)

Bodyweight Intermediate

45° Hyperextension (hands behind neck)

Bodyweight Intermediate

Glute-Ham Raise (hands behind hips)

Bodyweight Intermediate

Glute-Ham Raise (hands behind neck)

Bodyweight Intermediate

Single Leg 45° Hyperextension (hands behind hips)

Bodyweight Intermediate

Straight Hip Leg Curl (on stability ball)

Bodyweight Intermediate

Cable Lying Leg Curl

Cable Intermediate

Cable Standing Leg Curl

Cable Intermediate

Cable Straight-back Straight-leg Deadlift

Cable Intermediate

Cable Pull-Through

Conventional Deadlift

Barbell Intermediate

Dumbbell Straight-back Straight-leg Deadlift

Dumbbell Intermediate

Glute Bridge

Bodyweight Beginner

Glute Ham Raise

Machine Advanced

Good Morning

Barbell Intermediate

Kettlebell Swing

Kettlebell Intermediate

Leg Curl

Machine Beginner

Lever Bent-over Leg Curl

Machine Beginner

Lever Isolateral Lying Leg Curl (plate loaded)

Machine Beginner

Lever Kneeling Leg Curl

Machine Beginner

Lever Kneeling Leg Curl (plate loaded)

Machine Beginner

Lever Lying Leg Curl

Machine Beginner

Lever Seated Leg Curl

Machine Beginner

Lever Seated Leg Curl (plate loaded)

Machine Beginner

Lever Standing Leg Curl

Machine Beginner

Lever Straight-back Straight-leg Deadlift (plate loaded)

Machine Beginner

Machine Assisted Inverse Leg Curl (plate loaded)

Machine Beginner

Weighted 45° Hyperextension

None Intermediate

Weighted Hyperextension

None Intermediate

Nordic Curl

Suspension Advanced

Weighted Glute-Ham Raise

Plate Intermediate

Romanian Deadlift

Barbell Intermediate

Seated Leg Curl

Machine Beginner

Seated Leg Curl Machine

Machine Beginner

Single Leg Deadlift

Dumbbell Advanced

Single Leg Glute Bridge

Bodyweight Intermediate

Smith Good-morning

Smith Machine Beginner

Smith Straight-back Straight-leg Deadlift

Smith Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Suspended Hanging Leg Curl

Suspension Intermediate

Suspended Hanging Straight Hip Leg Curl

Suspension Intermediate

Suspended Leg Curl

Suspension Intermediate

Suspended Straight Hip Leg Curl

Suspension Intermediate

Trap Bar Deadlift

Trap Bar Intermediate

TRX Hamstring Curl

Suspension Intermediate

Secondary / Assisting (38)

Back Extension

Machine Beginner

Band Good Morning

Band Intermediate

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Bent Knee Good-morning

Barbell Intermediate

Barbell Deadlift

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

45° Hyperextension (arms crossed)

Bodyweight Intermediate

45° Hyperextension (arms up)

Bodyweight Intermediate

45° Hyperextension (hands behind hips)

Bodyweight Intermediate

45° Hyperextension (hands behind neck)

Bodyweight Intermediate

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Single Leg Stiff-leg Deadlift

Bodyweight Intermediate

Cable Bent-over Hip Extension

Cable Intermediate

Cable Standing Hip Extension

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Straight-back Stiff-leg Deadlift

Cable Intermediate

Cable Kickback

Cable Pull Through

Cable Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Lever Back Extension

Machine Beginner

Lever Reverse Hyper-extension (plate loaded)

Machine Beginner

Lever Standing Hip Extension

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Stiff-leg Deadlift (plate loaded)

Machine Beginner

Contralateral Superman

None Intermediate

Weighted 45° Hyperextension

None Intermediate

Weighted Hyperextension

None Intermediate

Weighted Reverse Hyper-extension

None Intermediate

Reverse Hyper

Machine Intermediate

Smith Bent Knee Good-morning

Smith Machine Beginner

Smith Deadlift

Smith Machine Beginner

Smith Stiff Leg Deadlift

Smith Machine Beginner

Smith Straight-back Stiff-leg Deadlift

Smith Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Superman

Bodyweight Intermediate

Suspended Pull Through

Suspension Intermediate

Stabilizer (83)

Barbell Bent-over Row

Barbell Intermediate

Barbell Rear Delt Row

Barbell Intermediate

Barbell Rear Lunge

Barbell Intermediate

Barbell Single Leg Squat

Barbell Intermediate

Barbell Split Squat

Barbell Intermediate

Barbell Step-up

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Barbell Hip Thrust

Barbell Intermediate

Bird Dog

Bodyweight Beginner

Alternating Bird Dog

Bodyweight Beginner

Biceps Row (high bar)

Bodyweight Intermediate

Inverted Biceps Row

Bodyweight Intermediate

Inverted Row (feet elevated)

Bodyweight Intermediate

Rear Delt Inverted Row (high bar)

Bodyweight Intermediate

Rear Lunge

Bodyweight Intermediate

Row (high bar)

Bodyweight Intermediate

Single Leg Box Squat (pistol)

Bodyweight Advanced

Single Leg Split Squat

Bodyweight Intermediate

Single Leg Squat (pistol)

Bodyweight Advanced

Cable Glute Kickback

Cable Intermediate

Cable Isolateral Rear Lateral Raise

Cable Intermediate

Cable Isolateral Y Raise

Cable Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable Rear Delt Row

Cable Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Seated Row

Cable Intermediate

Cable Split Squat

Cable Intermediate

Cable Step-up

Cable Intermediate

Cable Straight Back Seated Row

Cable Intermediate

Cable Wide Grip Seated Row

Cable Intermediate

Cable Wide Grip Straight Back Seated Row

Cable Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Split Squat

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Step Down

Dumbbell Intermediate

Front Squat

Barbell Advanced

Inverted Row

Suspension Beginner

Lever 45° Leg Press (plate loaded)

Machine Beginner

Lever Back Extension

Machine Beginner

Lever Bent-over Glute Kickback

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Deadlift (plate loaded)

Machine Beginner

Lever Isolateral Seated Leg Press (plate loaded)

Machine Beginner

Lever Kneeling Glute Kickback

Machine Beginner

Lever Lying Hip Extension (plate loaded)

Machine Beginner

Lever Seated Leg Press

Machine Beginner

Lever Seated Row (no chest pad)

Machine Beginner

Lever Single Leg Split Squat (plate loaded)

Machine Beginner

Lever Single Leg Squat (plate loaded)

Machine Beginner

Lever Split Squat (plate loaded)

Machine Beginner

Lever Standing Glute Kickback

Machine Beginner

Lever Standing Hip Extension (with abdominal pad)

Machine Beginner

Lever Straight Back Seated Row (no chest pad)

Machine Beginner

Sled 45° Leg Press

Machine Beginner

Sled Kneeling Glute Kickback

Machine Beginner

Sled Lying Leg Press

Machine Beginner

Sled Seated Leg Press

Machine Beginner

Sled Standing Glute Kickback

Machine Beginner

Incline Rear Bridge

None Intermediate

Weighted Single Leg Squat

None Intermediate

Weighted Inverted Row

Plate Intermediate

Weighted Single Leg Squat

Plate Intermediate

Smith Bent-over Row

Smith Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Smith Rear Lunge

Smith Machine Beginner

Step-Up

Dumbbell Beginner

Suspended Arm Curl

Suspension Intermediate

Suspended Front Raise

Suspension Intermediate

Suspended Hip Abduction

Suspension Intermediate

Suspended Hip Bridge

Suspension Beginner

Suspended Inverted Row

Suspension Intermediate

Suspended Neck Extension

Suspension Intermediate

Suspended One Arm Row

Suspension Intermediate

Suspended Rear Delt Row

Suspension Intermediate

Suspended Reverse Fly

Suspension Intermediate

Suspended Row

Suspension Intermediate

Suspended Shoulder External Rotation

Suspension Intermediate

Suspended Single Leg Split Squat

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Suspended Y Lateral Raise

Suspension Intermediate

Trap Bar Squat

Trap Bar Intermediate

Other Muscles in Hamstrings

Biceps Femoris (Short Head), Semimembranosus, Semitendinosus

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