Building a powerful and well-defined upper body is a goal for many fitness enthusiasts, and the biceps play a crucial role in achieving that aesthetic. While there are numerous exercises to target the biceps, focusing on short head bicep exercises can add an extra dimension to your arm workouts. These exercises specifically target the shorter, inner head of the biceps brachii muscle, creating a more balanced and aesthetically pleasing appearance. In this blog post, we will explore 15 killer short head bicep exercises that will help you build stronger and more defined arms.
1. Incline Dumbbell Curls
Incline dumbbell curls are an excellent way to isolate the short head of the biceps. By performing this exercise on an incline bench, you can target the biceps more effectively. Start by positioning yourself on an incline bench with a dumbbell in each hand. Keep your elbows close to your body and curl the weights up, focusing on the contraction of your biceps. Lower the weights slowly, and repeat for the desired number of reps.
2. Preacher Curls
Preacher curls are a classic exercise for targeting the short head of the biceps. Set up a preacher curl bench and adjust the pad to a comfortable height. Hold a barbell or an EZ-bar with a narrow grip, and rest your upper arms on the pad. Curl the weight up, feeling the burn in your biceps. This exercise isolates the biceps, allowing for a deeper stretch and contraction.
3. Concentration Curls
Concentration curls are a highly effective exercise for building the short head of the biceps. Sit on a bench with your legs spread apart, and place one elbow on the inside of your thigh. Hold a dumbbell with your palm facing up and curl the weight towards your shoulder. This movement requires concentration and isolation, leading to intense muscle stimulation.
4. Spider Curls
Spider curls are performed on a decline bench, targeting the short head of the biceps from a different angle. Set up a decline bench and position yourself with your stomach facing the decline. Hold a barbell or an EZ-bar with a narrow grip and perform curls, keeping your elbows stationary. This exercise provides a unique stretch and contraction, stimulating the biceps in a new way.
5. Cable Curls
Cable curls offer versatility and allow you to target the short head of the biceps with different angles. Set up a cable machine with a rope attachment and adjust the height to target your biceps. Stand with your back to the machine and pull the rope towards your face, contracting your biceps. You can also perform cable curls from different angles, such as with a preacher curl bench or an incline bench, to further isolate the short head.
6. Hammer Curls
Hammer curls primarily target the brachialis muscle, which lies beneath the biceps, but they also engage the short head of the biceps. Hold a pair of dumbbells with your palms facing each other and curl the weights up, keeping your palms in a neutral position. This exercise helps build a more balanced and symmetrical upper arm.
7. Zottman Curls
Zottman curls are a unique variation that involves both curling and lowering the weight with a reverse grip. Start with a dumbbell in each hand and curl the weights up, just like a traditional curl. However, when lowering the weights, rotate your wrists so that your palms face down, emphasizing the eccentric phase of the movement. This exercise works the biceps in a different way, leading to increased muscle growth.
8. 21s
21s are a high-intensity exercise that targets the biceps from different angles. Divide your reps into three sets: 7 reps for the lower half of the movement, 7 reps for the upper half, and another 7 reps for the full range of motion. This exercise challenges your biceps to the max, ensuring maximum muscle stimulation.
9. Incline Skull Crushers
While incline skull crushers primarily target the triceps, they also engage the short head of the biceps. Lie on an incline bench and hold a barbell or EZ-bar with an overhand grip. Lower the weight behind your head, feeling the stretch in your triceps, and then push the weight back up, engaging your biceps. This exercise provides a unique stimulus to the biceps, especially when combined with other short head exercises.
10. Cable Hammer Curls
Cable hammer curls are a variation of hammer curls that utilize a cable machine. Set up a cable machine with a straight bar attachment and adjust the height to target your biceps. Stand with your back to the machine and hold the bar with a neutral grip. Curl the weight up, keeping your elbows close to your body, and focus on the contraction of your biceps.
11. Incline Cable Curls
Incline cable curls are a great way to target the short head of the biceps with resistance. Set up a cable machine with a rope attachment and adjust the incline bench to a comfortable angle. Sit on the bench and hold the ends of the rope with a neutral grip. Curl the rope towards your face, feeling the burn in your biceps. This exercise provides a constant tension on the muscle, leading to greater muscle growth.
12. Alternating Dumbbell Curls
Alternating dumbbell curls are a great way to build stability and balance while targeting the short head of the biceps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl one dumbbell up while keeping the other dumbbell stationary, and then alternate between arms. This exercise challenges your core and improves overall stability.
13. Dumbbell Drag Curls
Dumbbell drag curls are a unique exercise that involves dragging the dumbbells towards your body during the curl. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl the weights up while dragging them towards your body, engaging your biceps throughout the movement. This exercise adds an extra element of challenge and stimulates the biceps in a different way.
14. Incline Cable Hammer Curls
Incline cable hammer curls combine the benefits of incline curls and hammer curls. Set up a cable machine with a straight bar attachment and adjust the incline bench to a suitable angle. Sit on the bench and hold the bar with a neutral grip. Curl the weight up, focusing on the contraction of your biceps and the brachialis muscle.
15. Reverse Cable Curls
Reverse cable curls target the short head of the biceps from a different angle, emphasizing the eccentric phase of the movement. Set up a cable machine with a rope attachment and adjust the height to target your biceps. Stand with your back to the machine and hold the ends of the rope with a reverse grip (palms facing down). Curl the rope towards your thighs, focusing on the negative (lowering) phase of the movement.
Additional Tips and Variations
- Experiment with different grips, such as a wide grip or a thumb-up grip, to target the short head of the biceps from various angles.
- Consider using a supinated grip (palms facing up) for certain exercises to engage the long head of the biceps alongside the short head.
- Incorporate drop sets or supersets to increase the intensity of your workouts and stimulate muscle growth.
- Focus on proper form and technique to ensure effective muscle stimulation and minimize the risk of injury.
Sample Workout Routine
Here’s a sample workout routine that incorporates some of the short head bicep exercises mentioned above:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Curls | 3 | 8-10 | 60 sec |
| Preacher Curls | 3 | 10-12 | 60 sec |
| Concentration Curls | 2 | 12-15 | 60 sec |
| Spider Curls | 3 | 10-12 | 60 sec |
| Cable Curls | 3 | 10-12 | 60 sec |
💡 Note: Adjust the weight and reps based on your fitness level and comfort. Gradually increase the weight and intensity as you progress.
Conclusion
By incorporating these 15 killer short head bicep exercises into your workout routine, you can build stronger and more defined arms. Targeting the short head of the biceps with isolation exercises and different angles will help create a balanced and aesthetically pleasing upper body. Remember to focus on proper form, gradually increase the intensity, and listen to your body to avoid overtraining. With consistent effort and dedication, you’ll achieve the arm gains you desire.
How often should I train my biceps?
+It’s generally recommended to train your biceps 2-3 times per week, allowing for proper recovery between sessions. Split your bicep workouts into different days or combine them with other muscle groups for a well-rounded routine.
Can I perform these exercises at home?
+Absolutely! Many of these exercises can be performed with dumbbells, resistance bands, or even bodyweight. Adjust the equipment and intensity to suit your home gym setup.
Should I focus on the short head or long head of the biceps?
+For a balanced and symmetrical look, it’s important to train both the short and long heads of the biceps. Incorporate exercises that target both heads to achieve a well-defined upper arm.
How long should I rest between sets?
+Rest periods can vary depending on your fitness goals and intensity. For muscle growth, aim for 60-90 seconds between sets. For endurance and definition, shorter rest periods of 30-60 seconds can be effective.
Can I combine these exercises with other bicep workouts?
+Absolutely! You can incorporate these short head bicep exercises into your existing bicep workout routine or combine them with other exercises targeting the biceps. Just ensure you’re not overloading your muscles and allow for proper recovery.
