Get Stronger Arms with These 7 Short Head Bicep Exercises

Get Stronger Arms with These 7 Short Head Bicep Exercises

Are you looking to target your biceps brachii and add some size and definition to your arms? Look no further than incorporating short head bicep exercises, such as wide grip curls and dumbbell hammer curls, into your workout routine. The biceps heads, including the often neglected short head, play a crucial role in creating that coveted “peak” in the bicep.

By adding short head bicep exercises like preacher curls with an underhand grip or incline bench curls with a supinated position, you can activate and strengthen the biceps brachii muscle for optimal results in your biceps routine. Additionally, incorporating chin-ups into your biceps workout can also target both biceps heads effectively.

Whether you’re new to fitness or a seasoned gym-goer, understanding the importance of targeting the short-head bicep muscle, also known as the biceps brachii, can take your arm gains to the next level. So grab a bench, straight bar, or preacher curl station, and let’s get started on building those impressive guns with effective biceps exercises in your biceps routine! Don’t forget to focus on both biceps heads for a well-rounded workout.

Understanding the Short Head vs Long Head Biceps:

Differences between short head and long head biceps

The biceps brachii muscle, commonly known as the biceps, is a two-headed muscle located in the upper arm. The two heads of the biceps are called the short head and long head. The brachialis muscle is situated beneath the biceps and is responsible for flexing the elbows. The short head of the biceps is located on the inner side of the arm, while the long head is situated on the outer side. The biceps also work with the anterior deltoids to flex the forearm.

The main difference between these two heads is their origin point. The short head originates from the coracoid process of the scapula, while the long head originates from the supraglenoid tubercle of the scapula. This difference in origin points gives each muscle a unique role in arm movement, specifically in shoulder flexion. The bicep muscles, consisting of the brachialis and biceps brachii, also play a crucial role in this movement.

How each muscle contributes to overall arm development

Both heads of the biceps are responsible for flexion at the elbow joint, which means they help bend your arm at your elbow. The brachialis is an important muscle that also contributes to elbow flexion, working in conjunction with the biceps. Additionally, the muscle connection between the biceps and brachialis is crucial for proper function of the elbow joint.

The short head of the biceps plays a more significant role in forearm supination, or turning your palm up to a supinated hand position, while the long head assists with shoulder flexion. Therefore, targeting both biceps heads and the brachialis through specific bicep training exercises can lead to balanced development and strength gains in both movements.

The importance of targeting both muscles for balanced arm strength

Focusing solely on one aspect of bicep training, such as wide grip exercises, can lead to imbalanced development and potential injury down the line. Therefore, it’s essential to target both the short-head biceps, brachialis, and other different exercises equally when working out if you want to achieve well-rounded bicep growth.

There are several exercises that specifically target each muscle group effectively, including bicep training for the bicep muscles. For example, wide grip exercises and hammer curls are great for targeting the biceps.

Short Head Exercises:

  • Hammer Curls
  • Preacher Curls
  • Concentration Curls
  • Cable Curls with a narrow grip

Long Head Exercises:

  • Incline Dumbbell Curl
  • Standing Barbell Curl
  • Chin-Ups/ Pull-Ups
  • Cable Curls with wide grip

By incorporating a mix of wide grip exercises into your workout routine, you can ensure that both heads of the biceps and the brachialis muscle are being trained equally, which can lead to muscle hypertrophy. It’s important to pay attention to your elbows during these exercises to avoid injury.

Top 5 Short Head Bicep Exercises for Strength and Size:

Hammer Curls

Hammer curls are one of the best biceps exercises for targeting the short head bicep muscle, as well as the brachialis. This exercise is performed by holding a dumbbell in each hand, with your palms facing inward towards your body in a wide grip. Curl the weight up towards your shoulder while keeping your elbows stationary and using supination. Lower the weight back down to the starting position and repeat for several reps. Hammer curls not only target the short head bicep but also work on your forearms.

Concentration Curls

Concentration curls are a popular biceps exercise that targets the short head muscle and can be modified to engage the brachialis. To perform this exercise, sit on a bench or chair with one arm resting against your inner thigh and a dumbbell in hand. With a wide grip, curl the weight up towards your shoulder while keeping your elbow stationary, then lower it back down. Repeat this movement for several reps before switching arms to work both elbows evenly.

Spider Curls

Spider curls are a type of biceps exercise that is a variation of concentration curls. This exercise is performed while lying face down on an incline bench with elbows hanging off the edge of the bench, holding dumbbells in both hands. Spider curls primarily target the short head bicep muscle, as well as the brachialis and other muscles in your upper arm. This exercise also involves supination of the forearms.

Cable Curls

Bicep training can be enhanced with short head biceps exercises. Cable curls using a cable machine with an attached rope handle or straight bar attachment are some of the best short head bicep exercises. Stand facing away from the machine and grab onto either handle or attachment with an underhand grip. Keep elbows close to sides and curl handles toward shoulders without moving elbows forward or backward for an effective short head bicep workout.

Preacher Curls

Preacher curls target both heads of biceps muscles but mostly emphasize on developing strength and size of short head biceps muscles by providing better isolation due to the specific hand position on the preacher bench and the involvement of the brachialis muscle. This exercise also helps in reducing the pressure on the elbows and shoulders.

Including hammer curl exercises into your workout routine will help you build strong, defined short head biceps muscles and brachialis muscles that will improve overall arm strength and appearance. Make sure to keep your elbows close to your body and your hand in a neutral position to engage the brachialis muscle.

Technique Tips for Maximizing Short Head Bicep Workouts:

Proper Form and Technique for Performing Short Head Bicep Exercises

Short head bicep exercises are an essential part of any arm workout routine for muscle hypertrophy. These exercises target the inner portion of the biceps, also known as muscle heads, as well as the brachialis muscle. To get the most out of your short head bicep exercises, it’s important to perform them with proper form and technique, such as incorporating hammer curls into your routine.

One exercise that is great for targeting the short head of the biceps and the important brachialis muscle is wide grip curls. To focus on both muscle heads, start by standing with your feet shoulder-width apart and holding a barbell with an overhand grip that is wider than shoulder-width apart. Keep your elbows close to your body as you curl the weight up towards your chest, making sure to fully contract your biceps and brachialis at the top of the movement before slowly lowering back down.

Another effective exercise for targeting the short head of the biceps muscle heads is dumbbell concentration curls. Sit on a bench with one dumbbell in hand and place your elbow on the inside of your thigh to focus on your brachialis. Curl the weight up towards your chest while keeping your upper arm stationary, which also helps to stabilize your shoulder, then slowly lower back down.

Common Mistakes to Avoid During Workouts

While performing short head bicep exercises can be beneficial for building muscle mass in your arms, there are some common mistakes that people make during their workouts that can hinder progress or even lead to injury. It is important to focus on not just the biceps, but also the brachialis muscle which lies underneath and can be targeted with hammer curls. Additionally, pay attention to your hand positioning to ensure proper form and avoid strain on your wrists.

One mistake when doing bicep workouts is using too much weight and sacrificing proper form. It’s important to choose a weight that allows you to perform each repetition of hammer curls with proper form rather than lifting heavy weights that could cause injury to your short head muscle heads.

Another mistake is not fully extending or contracting during each repetition, which can limit brachialis and short head activation. Make sure you fully extend your arms at the bottom of each rep and contract your biceps and brachialis with hammer curls at the top for maximum shoulder and arm results.

Tips for Increasing Intensity and Maximizing Results

If you want to focus on your biceps and brachialis during short head bicep workouts, there are a few pro tips you can follow. One tip is to incorporate movement concentration curls into your routine. This exercise involves moving the weight in a controlled manner for an increased time under tension, leading to greater muscle activation and growth.

Another tip is to focus on movement and activation of the brachialis muscle by incorporating zottman curls. This exercise involves curling the weight up with an underhand grip and then rotating your wrists so that your palms face downwards as you lower the weight back down. By doing this, you can target both the short head and long head of the biceps for a more balanced arm workout.

Additional Exercises to Target the Short Head Bicep Muscle:

If you’re looking to add more variety and focus to your head bicep workout, incorporating additional exercises that target the short head biceps and brachialis can help with activation. These exercises work differently from one another and can help you build strength and size in your bicep muscles. One suggestion is to add hammer curls to your routine, as they specifically target the brachialis while also working the biceps.

Inner Bicep Curls

Inner bicep curls focus on the inner part of the biceps muscle, as well as the brachialis, and can be done with dumbbells or a barbell. To perform this exercise, stand with your feet shoulder-width apart and hold a weight in each hand with your palms facing up. Curl the weights towards your shoulders while keeping your elbows close to your body to activate the short head. This motion helps to increase the range of motion for both the biceps and brachialis. Hold for a second at the top of the movement before lowering back down to starting position.

Hammer Curls

Hammer curls focus on both the short head and long head of the biceps muscle as well as the brachialis muscle. This movement activates these muscles similarly to regular bicep curls but with a neutral grip (palms facing each other) instead of an underhand grip (palms facing up). Stand with your feet shoulder-width apart, hold a weight in each hand, and curl them towards your shoulders while keeping your elbows close to your body.

Compound Exercises

Compound exercises like pull-ups, chin-ups, and rows also work the short head biceps along with other muscle groups like the back muscles. These movements also focus on the brachialis muscle, which is located underneath the biceps and contributes to arm thickness. Pull-ups and chin-ups involve a curling motion, where you pull your body up towards the bar using your biceps and brachialis. Rows can be done using dumbbells or a barbell by bending forward at the waist while holding onto weights and pulling them towards you, targeting the back muscles and brachialis.

Different Exercises for Different Muscle Heads

It’s important to note that while some exercises work both the short head and long head biceps, others primarily target one or the other. For example, preacher curls primarily focus on the short head bicep muscle while incline curls primarily activate the long head bicep muscle. Incorporating a variety of exercises that target different muscle heads and the brachialis can help you achieve a well-rounded movement workout.

Suggestions for Incorporating Additional Exercises

To incorporate brachialis activation into your workout routine, consider adding these additional exercises as a finisher after your main bicep exercise like bicep curls. You can also create a separate day dedicated to working on your biceps and brachialis using these additional exercises. It’s important to vary your routine and challenge your muscles with new movements to avoid hitting a plateau in your progress.

How to Build and Strengthen Your Short Head Biceps:

Strategies for building strength and size in your short head biceps

If you’re looking to build and strengthen your short head biceps, there are a few strategies that can help you achieve your goals. First, it’s important to understand the anatomy of the bicep muscle. The bicep is made up of two heads: the long head and the short head. The short head is located on the inside of the arm, closest to your body. To target the brachialis muscle, incorporate hammer curls into your workout routine. This movement involves holding dumbbells with a neutral grip and curling them towards your shoulders. Remember to focus on proper form and control throughout the curl movement to maximize results.

To target the short head specifically, there are a variety of bicep exercises you can incorporate into your routine. Some effective movements include curls that engage the brachialis muscle.

  • Barbell curls: This classic exercise targets both heads of the bicep and the brachialis muscle, with a full range of movement. However, by using a closer grip on the barbell, you can place more emphasis on the short head of the biceps.
  • Dumbbell hammer curls: This exercise targets both biceps heads as well as brachialis muscle by holding dumbbells with a neutral grip (palms facing each other). This movement increases the range of motion and engages more of the forearm muscles which helps support elbow flexion.
  • EZ bar preacher curls: By resting your upper arms in a fixed position on an angled bench with an EZ curl bar, this exercise allows for maximum contraction of the biceps and brachialis while minimizing cheating movements.
  • Cable curls: Using cables instead of free weights allows for constant tension throughout each rep which is beneficial for muscle growth; various grips such as wide or narrow can be used to target different parts of biceps including short-heads. Additionally, cable curls also engage the brachialis muscle and provide a smoother movement compared to traditional dumbbell curls.

Incorporating these curl exercises into your routine with proper form and progressive overload will help build strength and size in your short head biceps, as well as your brachialis muscle. The correct movement and position during each exercise is crucial for targeting these muscles effectively.

Nutrition tips that support muscle growth

In addition to exercise, proper nutrition is essential for building muscle mass. To support muscle growth in your short head biceps and brachialis specifically, it’s important to consume enough protein as well as overall calories. Incorporating curl movements into your workout routine can also help target these muscles.

Aim for at least 1 gram of protein per pound of bodyweight each day to support biceps growth. This can come from sources such as chicken, fish, lean beef, eggs, and plant-based options like tofu or legumes. Consuming an adequate amount of carbohydrates will provide the energy needed for intense workouts and movement patterns like the curl.

It’s also important to stay hydrated and consume enough healthy fats to support overall health and hormone regulation. Movement is also crucial for maintaining a healthy body, especially for targeting specific muscle groups like the biceps with curls.

Rest and recovery recommendations

Finally, rest and recovery are just as important as movement, exercise, and nutrition. Make sure you’re getting enough sleep each night (7-9 hours) and allowing your biceps and brachialis muscles time to recover between curl workouts.

Incorporating stretching or foam rolling into your routine can also help prevent injury and improve mobility, promoting better movement for overall fitness goals. Additionally, targeting the biceps and brachialis muscles with exercises such as curls can help strengthen and tone these specific areas.

To sum up, building and strengthening short head biceps and brachialis requires a combination of targeted curl exercises with proper form and movement, nutrition that supports muscle growth, hydration with sufficient rest periods between workout sessions. By incorporating these strategies into your routine consistently over time while progressively increasing weight/reps/sets/intensity levels in a safe manner will lead to improved strength gains.

Importance of a Balanced Upper Arm Workout for Overall Arm Development:

Why Balance is Important

Many people tend to focus solely on one area, such as the biceps curl. While this may lead to some noticeable growth in that specific muscle group, it’s important not to neglect other parts of your upper arm, such as the brachialis. By incorporating movement that activates the short head and brachialis, you can achieve a more aesthetically pleasing and proportionate physique.

Benefits of Balanced Upper Arms

Having balanced upper arms, including well-developed biceps and brachialis, can provide numerous benefits beyond just aesthetic appeal. A balanced physique can improve overall strength and stability in your upper body, making everyday movement easier and reducing the risk of injury. By targeting different areas of your arms with exercises like curls, you can develop functional strength that will translate into improved performance in sports or other physical activities.

Achieving Balance in Your Arm Workouts

So how exactly do you achieve balance in your arm workouts? Here are a few examples: – Incorporate biceps and brachialis exercises for a well-rounded routine. – Vary your movement patterns to target different areas of the arms. – Include both curling and pressing movements to work all angles of the biceps.

  • Incorporate exercises that target both the biceps and triceps, as well as the brachialis muscle. This could include movements like push-ups, dips, overhead tricep extensions, and curls.
  • Focus on different parts of the bicep and brachialis muscle: Instead of just doing standard curls with a dumbbell or barbell, try mixing up your grip or arm position to target different areas of the muscle. Varying your movement can also help to activate different parts of the biceps and brachialis. For example, wide-grip curls will work more on the outer arm while reverse grip curls will target the forearms.
  • Add single-arm exercises: Incorporating biceps and brachialis-specific movements with single-arm curls can help ensure that each side is getting an equal workout and prevent imbalances from developing.
  • Don’t forget about forearm training: Strong forearms are an important muscle group for overall grip strength and wrist stability. Exercises like wrist curls or farmer’s carries can help strengthen this area. Additionally, incorporating bicep and brachialis movements can also contribute to overall forearm strength.

Good Exercises for Balanced Upper Arms

Here are some great exercises to incorporate into your arm workouts, specifically targeting the biceps and brachialis muscles with curl movements:

  • Barbell curls: This classic movement targets the biceps and brachialis while also engaging the forearms and grip strength.
  • Skull crushers: This tricep exercise can be done with a barbell or dumbbells and is great for building overall arm strength. Additionally, it also engages the brachialis and biceps muscles, making it a compound movement that can assist in bicep curl exercises.
  • Hammer curls: By holding the dumbbell with your palms facing each other, you’ll target both the biceps and forearms while also engaging the brachialis muscle in your arm during the movement.
  • Close-grip push-ups: This variation of a push-up will target the triceps and brachialis more than a standard push-up, while also engaging the biceps in the curling movement.
  • Concentration curls: By sitting down and focusing on one arm at a time, you can really isolate and work on different areas of the bicep, including the brachialis, through controlled movement.

By incorporating biceps and brachialis exercises into your upper arm workouts, you can achieve balance in your training and reap all of the benefits that come along with it. Remember to switch up your routine every few weeks to keep challenging your muscles with different curl movements and prevent plateaus.

Achieving Optimal Results with Short Head Bicep Training:

In conclusion, incorporating short head bicep exercises along with brachialis and curl movements into your workout routine can help you achieve optimal results for strength and size gains. Understanding the difference between short head and long head biceps is crucial in selecting the right exercises to target the short head muscle and brachialis. The top 5 short head bicep exercises, including curl variations, along with proper technique tips, can maximize your workouts.

It’s important to remember that a balanced upper arm workout is necessary for overall arm development. Don’t forget to incorporate additional exercises that target both the short and long head biceps, as well as the brachialis muscle, which can be targeted with hammer curls.

To build and strengthen your short head biceps and brachialis, consistency is key. Aim to perform curl exercises at least twice a week, gradually increasing weight and reps as you progress.

Remember to always consult with a professional trainer or doctor before starting any new exercise routine, especially if you plan on targeting your biceps and brachialis muscles with curls.


Q1: Can I only do short head bicep exercises?

No, it’s important to have a balanced upper arm workout that targets both the short and long head biceps, as well as the brachialis muscle, for overall arm development. Incorporating different types of curls can help target these muscles effectively.

Q2: How often should I perform short head bicep exercises?

Aim to perform these biceps and brachialis exercises at least twice a week, gradually increasing weight and reps as you progress.

Q3: Can beginners do these exercises?

Yes, beginners can incorporate these exercises into their workout routine but should start with lighter weights and focus on proper form to target their biceps and brachialis muscles.

Q4: Do I need equipment for these exercises?

Some of the top 5 short head bicep exercises require equipment such as dumbbells or barbells to target both the biceps and brachialis muscles. However, there are also bodyweight options available.

Q5: Will doing only short head bicep exercises make my arms look bigger?

No, having a balanced upper arm workout that targets both the short and long head biceps, as well as the brachialis, is necessary for overall arm development and size gains.

Q6: Can short head bicep exercises reduce arm fat?

While these exercises can help strengthen and tone the bicep muscle, they won’t specifically target or reduce arm fat. A combination of strength training and cardio is necessary for overall weight loss and to enhance the appearance of your biceps.

Q7: How long will it take to see results from short head bicep exercises?

Results vary depending on factors such as frequency, intensity, and consistency of your workouts. With proper form and consistent effort, you should start seeing results in your biceps within a few weeks to a couple of months.

Q8: Can I do short head bicep exercises every day?

It’s not recommended to do these exercises every day as your muscles, including your biceps, need time to rest and recover. Aim to perform bicep exercises at least twice a week with rest days in between.

Q9: Are there any risks associated with short head bicep exercises?

As with any exercise routine, there are potential risks if proper form is not followed or if you push yourself too hard. Always consult with a professional trainer or doctor before starting any new exercise routine, especially one that targets your biceps.



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