10 Best Short Head Biceps Exercises For Massive Upper Arms
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Our Summary And Answer: 10 Short Head Bicep Exercise For Building Massive Upper Arms
For targeting the short head of the biceps, there are 10 short-head bicep 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.
- Mix up the exercises so that you are training both heads of the bicep in your overall workout. This will reduce creating muscle imbalances
If you’re looking to add some size to your upper 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.
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.
Recommended Read: >>> 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts <<<
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 and growth of the upper arm, 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.
Recommended Read: >>> My 9 Best Long Head Bicep Exercises for Giant Peaks <<<
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 Upper Arm 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 upper arm(s) 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 upper arm and 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 upper arm.
– 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
Recommended Read: >>> Do PushUps Work Biceps: My Guide to Bigger Biceps Using Push-Ups <<<
Top 10 Short Head Bicep Exercise
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.
#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.
#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.
#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.
Recommended Read: >>> Bent Over Cable Row – How To Do Them Properly! <<<
#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.
Recommended Read: >>> Are Hammer Curls Better Than Bicep Curls? <<<
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 movements 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 Biceps 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
Recommended Read: >>> Is It Possible to Increase Wrist Size <<<
Tips And Tricks When it Comes to Short Head Bicep Exercise
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 build bicep muscles. So be patient, stick to a routine, and you’ll start seeing the desired results in no time.
Frequently Asked Questions : Short Head Bicep Exercises
How often should I work out my bicep muscles?
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.
Which will put on more muscle on the arm when comparing bicep long head vs short head?
The long head and short head of the muscle make up 1/3 of the upper arm size. The rest is made up of the three tricep muscles. That being said, there is little difference between focussing on the long head or short head as they both are of similar size.
Which head of the biceps will the incline dumbbell curls train?
Incline dumbell curls set on a 30 degree angled bench will train the long head of the biceps brachii muscle.
How do I hit my bicep peak and what head of the bicep should I train?
The bicep peak is created by the long head of the biceps muscle and the seated preacher curl will train this effectively.
What exercises can I do at home to get bigger biceps?
There are plenty of bicep workouts at home that you can do. This includes bodyweight exercises like pushups. Pushups do indeed work biceps, especially variations like diamond pushups. You can also use resistance bands for various bicep exercises, they are great for progressive overload.
I'm a beginner, which bicep workouts are suitable for me?
For beginners, it’s important to start with exercises that build strength and muscle without straining your body too much. Bicep exercises with dumbbells are an excellent starting point, with a range of exercises that are both effective and safe. We also have a guide on bicep workouts for beginners that provide a comprehensive workout regime.
What is the difference between Hammer Curl and Bicep Curl?
A Hammer Curl targets the brachialis and brachioradialis – muscles that lie underneath the biceps brachii. This exercise helps to increase the overall size of the arms. In contrast, a Bicep Curl primarily targets the biceps brachii muscle, contributing to the “peak” in your bicep.
Can I work on my biceps and triceps on the same day?
Absolutely, it’s a common practice known as a bicep tricep superset. It’s a method where you train both bicep and tricep the same day. It allows these opposing muscles to rest while you’re working the other, enabling you to lift heavier loads and perform more reps.
Is it possible to target my long head bicep and lower bicep separately?
Yes, you can. There are specific exercises that target these areas. For instance, long head bicep exercises focus more on the outer part of your bicep, giving your arms a more defined look. Lower bicep workout also exists to specifically build the lower bicep region.
What should I do to add 1 inch to my biceps?
Adding size to your biceps requires a combination of targeted workouts, nutrition, and adequate rest. Incorporate exercises like 21s bicep curls, eccentric bicep curl, and lateral bicep curl into your routine.
Final Thoughts : Short Head Bicep Exercises
Building big, muscular biceps in the upper arm 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.
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