8 Best Bicep Short Head Exercises for Bigger Arms

Your biceps have two heads: the long head and the short head. While the long head contributes to the bicep "peak," the short head is essential for overall thickness and width.

This article will show you 8 effective exercises that strengthen the short head, leading to bigger, more complete biceps.

[Related Article] How to Build a Bigger Bicep Peak: Exercises and Tips

Short Summary

• What is the bicep short head? It's the inner part of your bicep muscle that adds width to your arms.
• Why focus on the short head? Building it helps create fuller, more defined biceps.
• Top exercises to target it: We've listed 8 effective exercises you can do to strengthen this muscle.
• Benefits: These exercises will help you build bigger, more defined biceps.
• Boost your results with top supplements like Anafuse, designed to enhance muscle growth and maximize your overall bicep size.

Anatomy of the Biceps Brachii

The word "biceps" means "two heads," and that's exactly what this muscle has. It's the big muscle on the front of your upper arm that everyone recognizes. These two heads are:

• The Long Head: This one starts just above your shoulder joint, on the scapula (shoulder blade). It runs down the front of your upper arm. This is the outer part of your bicep. Because of its starting point, it also plays a small role in shoulder movement. This head is the one that creates the "peak" of your bicep when you flex.
• The Short Head: This head starts on the coracoid process of the scapula (another part of your shoulder blade), which is closer to the body than the long head's origin. This is the inner part of your bicep. It also runs down the front of your upper arm, joining with the long head about midway down.

[Related] Long Bicep vs Short Bicep: Understanding the Differences

Both heads then come together to form a single tendon that attaches to the radius bone in your forearm, near your elbow.

What do the biceps do?

The biceps brachii has a few main jobs:

• Elbow Flexion: This is the primary action – bending your elbow (like when you do a bicep curl).
• Supination: This means rotating your forearm so your palm faces upwards (like when you're holding a bowl of soup). The biceps are particularly strong supinators when the elbow is bent.
• Shoulder Flexion: The long head also assists in lifting your arm forward at the shoulder.

How to Target the Short Head of Your Biceps

While you can't completely isolate the short head (both heads work together in most bicep exercises), you can emphasize it with certain techniques:

• Wider Grip: When doing curls with a barbell or dumbbell, using a grip that's wider than shoulder width tends to activate the short head more.
• Arms in Front of Your Body: Exercises where your arms are positioned in front of your body, like preacher curls, generally put more emphasis on the short head. This is because of the short head's origin on the shoulder blade.

• Supinated Grip: This means your palms are facing upwards throughout the curl. This is the classic bicep curl grip and is essential for bicep activation in general, but it also contributes to short-head involvement.
• Arms Held Laterally: This means keeping your upper arms close to your sides during the curl.

Can You Isolate the Bicep Short Head?

The short answer is: no, you can't completely isolate the short head of your biceps. Since both the short head and long head of the bicep share the same muscle belly, it's not possible to completely isolate the short head.

Your biceps muscle has two "heads" (the long head and the short head), and they work together in almost every bicep exercise. While you can't isolate the short head, you can emphasize it. This means doing exercises and using techniques that make the short head work harder than the long head.

Why Train Your Bicep Short Head?

You might focus on bicep curls to get that impressive "peak," but neglecting the short head of your biceps can limit your arm growth. Here's why training is important:

• Bigger, Fuller Arms: The short head contributes significantly to the overall thickness and width of your biceps. If you only train the long head, your arms might look "peaky" but lack overall size. Training the short head fills out your biceps, giving you a more complete and muscular look.
• Balanced Development: Just like any muscle group, balanced development is key. Training both heads of the biceps prevents imbalances and ensures your arms look proportional.
• Improved Strength: While both heads work together, emphasizing the short head can improve your overall bicep strength, especially in certain movements.

• Injury Prevention: Well-balanced muscles help support your joints. By training the short head, you can reduce the risk of injuries in your arms and shoulders.

8 Best Bicep Short Head Exercises

To build a thicker, fuller bicep, focusing on the short head is key. Below are 8 of the best exercises to specifically target and grow the short head of the biceps. 

Each exercise emphasizes the inner part of the muscle, helping you develop wider, more defined arms.

1. Preacher Curls

The preacher curl bench stabilizes your arms, emphasizing the biceps and a closer grip further shifts focus to the short head. Preacher curls are great for preventing cheating and ensuring full range of motion, which is beneficial for targeting the short head.

How to Do It:

1. Sit on a preacher curl bench with your upper arms resting on the pad.
2. Grip the bar with a close grip (slightly narrower than shoulder-width).
3. Curl the bar up towards your shoulders.
4. Lower the bar back to the starting position in a controlled manner.

Variations:

• Dumbbell Preacher Curls: Using dumbbells allows for a more natural range of motion.
• Cable Preacher Curls: Using a cable provides constant tension.
• Reverse Grip Preacher Curls: This variation shifts the focus to the forearms but still engages the biceps.

2. Concentration Curls

Concentration curls are a fantastic isolation exercise that targets the short head. By sitting and concentrating on each arm individually, you can focus entirely on the bicep contraction, allowing for a better mind-muscle connection. 

The position of your arm and the focus on squeezing at the top highly activate the short head. Overall, this is considered one of the best bicep exercises for achieving full contraction, isolation, and activation.

How to Do It:

1. Sit on a bench with your legs spread.
2. Hold a dumbbell in one hand and lean forward, placing the back of your upper arm against the inside of your thigh.
3. Let the dumbbell hang straight down.
4. Curl the dumbbell up towards your shoulder, focusing on squeezing your bicep at the top.
5. Slowly lower the dumbbell back to the starting position.

Variations:

• Cable Concentration Curls: Using a low cable pulley provides constant tension throughout the movement.
• Standing Concentration Curls: Instead of sitting, you can lean against a stable object.
• Incline Concentration Curls: Performing concentration curls on an incline bench can further emphasize the short head.

3. Wide-Grip Barbell Curls

Wide-grip curls are excellent for emphasizing the short head of the biceps. The wider your grip, the more the short head is activated, especially when performing curls. 

A wider grip reduces the involvement of the long head and shifts more focus onto the short head. This helps increase the thickness of your arms.

How to Do It:

1. Stand tall and grip a barbell with both hands at a wider-than-shoulder width.
2. Curl the bar up while keeping your elbows close to your torso.
3. Slowly lower the bar back down, keeping control of the movement.

Variations:

• EZ-Bar Curls: Use an EZ bar for a more comfortable grip.
• Dumbbell Wide-Grip Curls: Perform with dumbbells, keeping your arms wide throughout the curl.

4. Spider Curl

The angle of the bench forces you to curl the weights in a position that isolates the short head of the biceps more effectively, maximizing tension on the muscle.

How to Do It:

1. Lie face down on an incline bench with a dumbbell in each hand.
2. Let your arms hang straight down.
3. Curl the weights up towards your shoulders while keeping your elbows fixed.
4. Lower them back down slowly and repeat.

Variations:

• Incline Dumbbell Spider Curl: Use an adjustable incline bench for more flexibility in positioning.
• Barbell Spider Curls: Use a barbell instead of dumbbells for a more stable grip.
• EZ-Bar Spider Curls: The curved bar reduces wrist strain and enhances comfort.

5. Cable Curls (High Pulley)

The constant tension provided by the cable keeps the biceps engaged throughout the entire movement, with the high pulley position emphasizing the short head.

How to Do It:

1. Stand facing a cable machine with a straight bar attachment at the highest pulley setting.
2. Grasp the bar with a shoulder-width grip.
3. Step back slightly to create tension on the cable.
4. Keeping your elbows close to your sides, curl the bar towards your forehead.
5. Slowly return to the starting position.

6. Incline Dumbbell Curls

The incline position stretches the long head, placing more emphasis on the short head during the curl.

How to Do It:

1. Sit on an incline bench (around 45 degrees) holding a dumbbell in each hand.
2. Let your arms hang straight down.
3. Curl the dumbbells up towards your shoulders, supinating your wrists (turning your palms up) as you curl.
4. Lower the dumbbells back to the starting position.

Variations:

• Incline Hammer Curls: Combining the incline with a hammer grip adds another dimension.
• Incline Zottman Curls: Combine regular curls with a twist at the top for added engagement.
• Incline Cable Curls: Use a cable machine while seated on an incline bench for constant resistance.

7. Inner Bicep Curls

Inner Bicep Curls are a great exercise for targeting the short head of the biceps. By using a specific grip and slight outward rotation of the wrists, this exercise emphasizes the inner part of your arms, helping you build fuller and thicker biceps.

[Related] Hammer Curls Vs. Bicep Curls: Which is Best to Build Biceps Muscles?

How to Do It:

1. Stand upright, holding a dumbbell in each hand with an underhand (supinated) grip.
2. Position your arms slightly wider than shoulder-width apart, allowing your wrists to turn slightly outward.
3. Keep your elbows close to your sides as you curl the dumbbells up toward your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the dumbbells back to the starting position with control.

Variations:

• Seated Inner Bicep Curls: Perform this exercise while seated on a bench for added stability and control.
• Inner Barbell Curls: Use a barbell with a wide grip to target the inner biceps similarly.
• Cable Inner Bicep Curls: Use a cable machine for constant tension throughout the movement.

8. Chin-Ups

Chin-ups are a compound exercise that primarily targets the biceps, especially the short head when performed with an underhand grip.

How to Do It:

1. Grab a pull-up bar with an underhand grip (palms facing you).
2. Hang from the bar with your arms fully extended.
3. Pull yourself up until your chin is above the bar, then lower yourself back down slowly.

Variations:

• Weighted Chin-Ups: Add weight using a belt or vest for increased resistance.
• Assisted Chin-Ups: Use an assisted pull-up machine or resistance bands if you're working on building strength.

Bicep Short Head Workout Plan

Frequency: 2-3 times per week (with at least one rest day in between)

Warm-Up:

• 5-10 minutes of light cardio (jogging, cycling)
• 2 sets of 10-15 reps of light dumbbell curls to get the blood flowing to the biceps.

Workout Routine

• Concentration Curls: 3 sets of 10-12 reps
• Preacher Curls (Close Grip): 3 sets of 8-10 reps
• Incline Dumbbell Curls: 3 sets of 10-12 reps
• Inner Bicep Curls: 2 sets of 12-15 reps
• Spider Curls: Sets: 3 Reps: 10-12

Important notes:

• Rest Time: Take 60–90 seconds of rest between sets.
• Progressive Overload: Gradually increase the weight or reps over time to keep challenging your muscles.
• You can alternate the order of exercises in each workout to prevent plateaus.

Training Tips for Short-Head Bicep Exercises

• Focus on the Squeeze: At the top of each curl, really focus on squeezing your bicep. This helps to maximize muscle activation and growth.
• Control the Movement: Avoid swinging the weight or using momentum. Focus on a slow and controlled movement throughout the entire exercise.
• Use a Supinated Grip: Curl with your palms facing up (supinated) to activate the short head more effectively during each movement.
• Mind-Muscle Connection: Try to really "feel" the short head working during the exercises. This can help to improve muscle activation and growth.
• Don't Neglect the Long Head: While this article focuses on the short head, remember that both heads of the biceps work together. Make sure to include exercises that target the long head as well for balanced bicep development.
• Progressive Overload is Key: To continue seeing results, you need to gradually increase the weight, reps, or sets as you get stronger.
• Vary Your Routine: Change your exercises, grips, and angles regularly to challenge your muscles in different ways.

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FAQs: Short Head Bicep Exercises

Q: What’s the difference between the short head and long head of the bicep?

A: The short head of the bicep is located on the inner side of the arm, while the long head is on the outer side. Both contribute to arm strength and size, but the short head is more responsible for thickness, while the long head contributes to overall length and shape.

Q: How often should I train my biceps short head?

A: 1-2 times per week, allowing for adequate rest between workouts, is generally recommended.

Q: Should I use heavier weights for short-head exercises?

A: While heavier weights can help stimulate growth, it’s important to prioritize good form and controlled movements.

Q: Can I get bigger biceps by only training the short head?

A: To achieve balanced bicep growth, it's important to target both the short and long heads of the biceps.

Q: Can I train my short-head and long-head biceps on the same day?

A: Yes, you can train both heads of the biceps in the same session. In fact, it's the most common and efficient way to train your biceps. Since both heads work together in most bicep exercises, it's difficult not to train them simultaneously.

Bottom Line

Training the short head of the biceps is important for achieving fuller and more defined arms. This article provides information on the bicep short head, including its anatomy and function.

The core of the article presented eight effective exercises that specifically target the short head, including concentration curls, preacher curls, spider curls, incline dumbbell curls, and more.

Each exercise offers unique benefits and can be adjusted with variations to keep workouts engaging. The article also included variations for these exercises and addressed common questions related to training the bicep short head.

Sources:

https://pubmed.ncbi.nlm.nih.gov/8404567

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788

https://pubmed.ncbi.nlm.nih.gov/21813298

https://www.hevyapp.com/short-head-bicep-exercises

https://homegymsupply.co.uk/blogs/guides/short-head-bicep-exercises?srsltid=AfmBOoqIjggisNsbRSTzMIZ8P0Ag-C35e1r_Pcb3UdGheLW2PF4F5MNr

https://www.gymshark.com/blog/article/the-best-bicep-exercises-for-mass

https://builtwithscience.com/workouts/short-head-biceps-exercises