BULKSUPPLEMENTSDIRECT

YOUR TRUSTED SOURCE FOR ALL THINGS HEALTH, FITNESS AND NUTRITION

10 Best Short Head Biceps Exercises For Bigger Arms

Bulk Supplements Direct

By bulksupplementsdirect

short head bicep

 

Our Summary And Answer: 10 Short Head Biceps Exercises

 

For targeting the short head of the biceps, there are 10 short head biceps exercises that we strongly recommend

 

But it is important that you : 

 

  • Keep your back and arms straight and your elbows close to your sides throughout the exercise.

 

  • Perform all the exercises with good form to avoid injury.

 

 

If you’re looking to add some size to your arms, then you need to start incorporating short head bicep exercises into your routine.  

 

Let’s read on to find out more!

 

What Is The Short Head Of The Bicep?

The short head of the bicep is the smaller of the two muscles that make up the bicep. It’s located on the inside of the arm, and it’s responsible for flexing the elbow and turning the palm inward.

anatomy of the bicep

How Do I Target The Short Head?

Targeting the short head of the bicep is fairly simple. Because it’s smaller than the long head, you’ll need to focus on exercises that put more stress on it.

For example, consider exercises like cable curls and concentration curls, which are performed with your elbows out. This takes tension off of the long head of the bicep and places it squarely on the short head.

How Many Sets And Reps Should I Perform?

When first starting, you’ll want to perform just four to six sets of short head bicep exercises and 8 to 12  reps per set.

 

Your goal is to stay in your comfort zone; if you find yourself struggling after a few reps, then continue with a lighter weight.

 

As you get stronger, then you can add weight or attempt more reps. Just remember that when it comes to short head bicep exercises, less is more.

 

Difference Between Short Head And Long Head Of Biceps

The difference between the short head and long head of the biceps is that the short head is activated when the elbow is flexed and the long head is activated when the elbow is extended. This means that the short head is more important for curling motions, while the long head is more important for pushing motions.

 

In addition, because the long head also crosses the shoulder joint, it is responsible for pulling (or abduction) movements. The short head only crosses the elbow joint and thus is not responsible for any movements other than flexion of the elbow.

 

Why Do You Need To Train The Short Head Of Biceps?

There are many reasons you need to train the short head of biceps:

 

– Makes Your Arms Look Bigger: The short head makes up approximately 1/3 of the entire bicep and thus contributes greatly to its overall size. By targeting both muscles, you will bulk up your arms and look bigger than ever!

 

Prevention Of Muscle Imbalances: Because the short head is smaller than the long head, it’s more prone to injury. Training will help prevent any imbalances and keep your arms healthy and strong.

 

Greater Strength: When you train the short head of the biceps, you’re actually training two muscles instead of one. This means you’ll build greater strength and be able to lift higher weights when curling.

 

Greater Definition: By training both the short head and long head, you’ll be able to define your biceps better. Your muscles will not only look bigger but also more defined, giving you that special pop in your arms that everyone loves!

 

Improved Elbow Flexion: The short head is responsible for elbow flexion, which is the motion of curling your arm. Training this muscle will improve your ability to curl weights and better sculpt your arms.

 

Improved performance in other exercises: Because the short head crosses the elbow joint, it’s also responsible for improving performance in exercises that involve that joint, such as the bench press.

 

Improved posture: Poor posture can cause the short head of the biceps to become overworked and eventually lead to injury. Training this muscle will help improve your posture and keep you healthy.

 

Safe for those with shoulder problems: The short head of the biceps does not cross the shoulder joint, making it a safe choice for those with shoulder problems.

 

Can be done anywhere: Unlike some other exercises, short head bicep exercises can be done anywhere. All you need is a weight and somewhere to curl it!

 

Great for those with limited time: Because these exercises are so efficient, you can get great results in just a few minutes per day. If you’re short on time, this is the perfect exercise for you!

 

Short Head Biceps Exercises

Top 10 Exercises For Biceps Short Head Training

Now that you know why you should train the short head of biceps, it’s time to look at the exercises!

 

It is recommended that when you are focussing on the short head of the bicep, you never only perform exercises for the short head. Doing so, will create a severe muscle imbalance in your arm which will eventually lead to pain. 

 

Our top 10 exercises for short head bicep training provide a good mix of bicep exercises where some focus on the short head during the movement and others spread the load 50-50 during the movement. This is the ideal balance of overall bicep exercises in your training regime. 

 

While this article specifically discusses training for beginner and intermediate lifters, these exercises can be done by anyone. Just remember to start light and work your way up!

 

#1 - Spider Curls

The spider curl is a great exercise for targeting the short head of the biceps.

To do this exercise, lie down on your back on a bench and place your feet flat on the ground. Holding a weight in each hand, curl your arms up towards your shoulders, making sure to keep your elbows close to your sides. Pause at the top of the movement for one second before slowly lowering your arms to complete 1 rep.

#2 - Preacher Curls

Preacher curls are another great option for working the short head of your biceps.

 

To perform this exercise, sit on a preacher bench with your chest pressed against the pad. Holding a weight in each hand, slowly curl your arms up towards your shoulders and then back down again to complete 1 rep.

 

preacher curls Short Head Biceps Exercises

#3 - Supine Cable Curls

Supine cable curls are a great exercise for targeting the entire biceps muscle with a focus on the short head.

 

To do this exercise, attach a stirrup handle to the low pulley of a cable station and lie down on your back with your arms extended straight up towards the ceiling. Grab the handle with your palms facing each other and curl your arms towards your shoulders, making sure to keep your elbows close to your sides throughout the movement. Pause for a second at the top of the movement before slowly lowering your arms back down to complete 1 rep.

 

#4 - Cable Rope Hammer Curls

Cable rope hammer curls are a great exercise for working small head 

 

To do this exercise, attach a short-barrel D-handle to the pulley of a cable station and stand facing the weight stack with your feet hip-width apart. Grasp the handle with your palms facing each other and curl your arms towards your shoulders, making sure to keep your elbows close to your sides throughout the movement. Pause for a second at the top of the movement before slowly lowering your arms back down to complete 1 rep.

 

#5 - Wide Grip Barbell Curls

The wide grip barbell curl is another great exercise for working the entire biceps muscle whilst focusing on the short head first.

 

To perform this exercise, grab a barbell with an overhand grip that’s wider than shoulder-width and keep your knees bent at 90 degrees. Slowly curl the weight up towards your shoulders and then back down to complete 1 rep.

 

barbell curls Short Head Biceps Exercises

#6 - Reverse Curls

Reverse curls are a great exercise for targeting the short head of the biceps.

 

To do this exercise, place your feet flat on the ground and grasp a short-handle barbell with your palms facing forward. Keeping your back and arms straight and your elbows close to your sides, slowly curl the weight up towards your hips and then lower it back down to complete 1 rep.

 

#7 - Dumbbell Concentration Curls

The dumbbell concentration curl is a great exercise for targeting the short head of the biceps.

To perform this exercise, sit on a bench with your knees bent and place one elbow on your thigh while holding a weight in the other hand. Curl the weight up towards your shoulder and then slowly lower it back down to complete 1 rep.

concentration curls Short Head Biceps Exercises

#8 - Chin Ups

Chin-ups is another great exercise for working the entire biceps muscle whilst focusing on the short head first.

To do this exercise, grab a chin-up bar with an underhand grip that’s wider than shoulder-width and hang with your arms extended. Pull yourself up towards the bar, making sure to keep your back and arms straight and your elbows close to your sides. Pause at the top of the movement for one second before slowly lowering your body to complete 1 rep.

chin ups Short Head Biceps Exercises

#9 - Hammer Curls

Hammer curls are another great exercise for working the entire biceps muscle.

 

To perform this exercise, grab a barbell with an underhand grip that’s shoulder-width apart and keep your knees bent at 90 degrees. Slowly curl the weight up towards your shoulders and then lower it back down.

 

#10 - EZ Bar Bicep Curls

EZ Bar Bicep Curls are another great exercise for working the entire biceps muscle whilst focusing on the short head.

 

To perform this exercise, grab a EZ barbell with an underhand grip preferably where the knurled grip is.

 

Ensure that your thumbs are higher than your little finger as this moves the weight stress more on the short head of the bicep.

 

When ready, curl the bar ensuring that your elbows are kept still at the sides of your rib cages and then squeeze for 3 seconds at the lower before lowering slowly.

 

Note: The shape of the EZ curl bar forces your hands to maintain a more natural angle during the curl which also reduces stress on your wrists.

 

ez curls Short Head Biceps Exercises

Workout Plan For Short Head Biceps Exercises

  • You now know that the bicep muscle group has two muscle heads; the long head and the short head.

 

  • You know which exercises focus on the different heads

 

  • You know that you need to ensure you create balance in your biceps training so you don’t create imbalances

 

  • You know that performing biceps exercises with a shoulder grip usually focuses the stress on the short head of the bicep

 

  • You know not to over-train the muscle group and ensure that you select a good mix of bicep exercises.

 

  • So now it’s time to put all this together into a workout plan to get those biceps and heads growing!

 

Short Head Bicep Exercises Work Out Plan

 

Preacher Curls (vary the wide of the grip on the bar)

Sets : 3

Reps: 10 Reps and when you hit 10 you increase the weight

Warm Ups: Ensure you warm up adequately with 2 to 4 lighter sets

 

Wider Grip Standing Bicep Curls

Sets : 3

Reps: 10 Reps and when you hit 10 you increase the weight

Warm Ups: As this is the second exercise you don’t need to warm up

 

Dumbell Concentration Curls

Sets: 2

Reps: 15 Reps and when you hit 10 you increase the weight

Warm Ups: As this is the third exercise you don’t need to warm up

 

Warm Down: Once you have done the above, perform a bicep static stretch against a wall. For details on how to perform this please see the video below

 

Tips And Tricks When it Comes to Working Your Biceps

Now that you know a few exercises that can help you work your biceps, it’s important to follow some tips and tricks to make sure you’re getting the most out of your bicep workouts.

 

1. Keep your elbows close to your sides – When you curl the weight up towards your shoulders, make sure to keep your elbows close to your sides throughout the movement. This will help ensure that you’re targeting the biceps muscles and not other muscles in your upper arm.

 

2. Use a challenging weight – When doing any type of bicep curl, be sure to use a weight that’s challenging enough so that you can only complete 8-10 reps. This will help ensure that you’re fatiguing the biceps muscles and seeing results from your workouts.

 

3. Incorporate a variety of exercises – To work the entire biceps muscle, it’s important to incorporate a variety of bicep exercises into your workouts. This will ensure that you’re hitting all areas of the muscle and getting a balanced, well-developed look.

 

4. Use good form – Just like when you perform any other type of exercise, it’s important to always use good form. When working out your biceps muscles, be sure to keep your back and arms straight, and make sure to curl the weight up towards your shoulder, not your neck.

 

5. Don’t overdo it – Like with any other muscle group, it’s important not to overwork your biceps muscles. When you’re starting, aim to do 2-3 sets of 8-10 reps of each exercise. As you get stronger, you can gradually increase the number of sets and reps you do.

 

6. Rest adequately – To allow your muscles time to recover and grow, be sure to rest adequately between workouts. When working out your biceps, aim to wait at least 48 hours before working them again.

 

7. Keep it safe – When you’re starting, be sure to start with a low weight until you get the hang of the exercise. This will help ensure that you don’t injure yourself and can continue working towards your biceps goals.

 

8. Watch your form – When working out your biceps, watch your form so that you can maintain proper technique throughout the movement. If you have to lean back too far or struggle to complete a rep, it means that you’re lifting too much weight.

 

9. Warm-up – Before performing any type of workout, including one for your biceps, be sure to warm up your muscles first. This will help reduce the risk of injuring yourself and also help you get the most out of your workout.

 

10. Be patient – Building big, muscular biceps doesn’t happen overnight. It takes time and dedication to see results. So be patient, stick to a routine, and you’ll start seeing the desired results in no time.

 

Frequently Asked Questions : Short Head Biceps Exercises

How often should I work out my biceps?

When starting, aim to do 2-3 sets of 8-10 reps of each exercise. As you get stronger, you can gradually increase the number of sets and reps you do.

 

I'm struggling to complete the last few reps of an exercise. What should I do?

If you’re struggling to complete the last few reps of an exercise, it means that you’re lifting too much weight. Lower the weight so that you can complete all of the reps with good form.

 

I'm experiencing pain in my shoulder when I do bicep exercises. What could be causing this?

There are a few things that could be causing shoulder pain when doing bicep exercises. It could be that you’re not using the right weight, you’re not using good form, or you’re working the muscles too often. To ensure you don’t injure yourself, be sure to warm up the muscles first, use a weight that’s challenging enough for you, and take adequate rest days.

 

Final Thoughts : Short Head Biceps Exercises

Building big, muscular biceps doesn’t happen overnight. It takes time and dedication to see results. So be patient, stick to a routine, and you’ll start seeing the desired results in no time.

 

We hope this article has helped you learn more about how to build bigger biceps. Be sure to share it with your friends and family who are also looking to tone their arms.

 

short head bicep
close

Don't Miss Out!

Subscribe to our private newsletter to receive the latest news, views and offers!

We don’t spam! Read our privacy policy for more information.

Don't Miss Out!

Subscribe to our private newsletter to receive the latest news, views and offers!

We don’t spam! Read our privacy policy for more information.