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Short head bicep exercises specifically target the short head of the bicep muscles, located on the inner side of the upper arm. These muscles play an important role in helping you flex your arms and are called short due to their short range of motion.
Regular practice of short head bicep workouts helps widen the muscles, thereby making your arms look fuller and more muscular. These exercises are usually performed using a hammer or neutral grip for maximum muscle activation. Not only do these workouts enhance short biceps strength, but they also improve upper body endurance and strength and boost overall athletic performance as well.
The best part about short head bicep exercises is that they can be modified to suit different fitness levels, making them convenient and easily accessible to pro and beginner exercisers alike.
5 best short head bicep exercises for stronger and more muscular arms
Here are the top five short head bicep workouts to add to your arm-training routine:
1. Wide-grip bicep curls
Wide-grip bicep curls are one of the most effective short head bicep exercises that can be done using a hip-to-shoulder-width grip. This hand position maximizes efficiency and helps you lift the heaviest weight possible.
To do the wide-grip bicep curls:
- Hold a barbell using a supinated grip that’s wider than your shoulder distance and stand straight with an upright posture. Keep your abs tight and pull your shoulder blades back and down.
- Now without using your back or legs, bend your elbows and curl the barbell up to your shoulder height.
- Slowly lower the barbell back to the start and repeat.
2. EZ bar preacher curls
This versatile exercise tool makes it easier for you to isolate short biceps, which in turn, helps develop well-defined and massive biceps. The zig-zag center of the EZ bar allows you to shift your grip and further avoids cheat reps.
To do the EZ bar preacher curls:
- Adjust the preacher bench so that your triceps rest on the pad comfortably. Ensure that the top of the bench rest against your triceps and not your armpits.
- Grab the bar using a supinated grip with your hands positioned at shoulder-width distance.
- Now with your back straight, curl the EZ bar up towards your chest until your arms get perpendicular to the floor.
- At the top, squeeze your biceps before lowering your arms to the start. Do not lock your elbows at the bottom. Repeat the exercise.
3. Concentration curls
Concentration curls are among the most effective short head bicep exercises that eliminate leg and upper back involvement and solely use the biceps. This exercise increases muscle activation and builds the strength and size of the biceps.
To do the concentration curls:
- Sit straight on a flat bench and keep your feet flat on the floor. Hold a dumbbell in each hand and rest them on your thighs.
- Spread your legs and rest your right elbow on the inside of your right thigh. Keep your wrist in a supinated position and then slowly curl the dumbbell up as high as possible.
- Bring the dumbbell down and repeat for the desired number of reps. Switch sides and continue.
4. Spider curls
Spider curls, also called prone incline curls, are among the most productive short head bicep exercises. This exercise is similar to preacher curls and requires you to lie down in a prone position on an incline bench with your arms hanging straight in front of you.
To do the spider curls:
- Set an exercise bench to 45 degrees and lie down on your stomach with your chest against the inclined pad.
- Hold a barbell, EZ bar or a dumbbell in both hands and then slowly curl the weight up to your shoulder height.
- Lower the weight back and repeat the exercise.
5. Supine cable curls
Supine cable curls isolate the bicep muscles and are performed while lying on the floor. When doing this exercise, you cannot involve your legs and back to lift the weights.
To do the supine cable curls:
- Begin by attaching a straight bar to a low cable pulley machine. Hold the handle using an underhand grip and position your hands at a shoulder-width distance.
- Lie down straight on the floor on your back with the pulley between your feet. Rest your elbows to your sides and then with your shoulder muscles pulled back and down, curl the handles up to your shoulder height.
- Extend your arms and continue the exercise for a few reps.
To build stronger and more massive arms, you must incorporate the aforementioned short head bicep exercises into your training. These exercises can easily be added to your upper-body or arm workout routine. Just remember to practice these moves in proper form and with slow and controlled movements.
