Short Head Bicep Exercises | Best Guide and App

What is the short head bicep?

The bicep muscle has two heads, the short head and the long head. The short head is located on the inside of the arm, near the shoulder. The long head is located on the outside of the arm, near the elbow.

The short head bicep is responsible for pulling the arm towards the body (as in a curl), and is activated when the arm is in a position where it is closer to the body (such as when your palms are facing your thighs).

The truth is, when you do bicep exercises, you'll be hitting both the long and short head of the bicep. Don't worry too much about targeting the short head directly.

Why work the short head bicep?

The short head bicep is an important muscle to work for two reasons. First, because it is responsible for one of the main functions of the bicep (curls), and second, because it is often underdeveloped in comparison to the long head bicep.

This is due to the fact that most exercises that work the biceps (such as curls) place more emphasis on the long head, since it is activated when the arm is in a position where it is further away from the body. As a result, the short head can become lagging and underdeveloped.

In order to balance out the development of the two heads of the biceps, it is important to include exercises that specifically target the short head. This can help to improve the overall appearance of the biceps, as well as improve strength and function.

What are the best long head bicep exercises?

Some of the best exercises for targeting the long head bicep include:

- Standing dumbbell curls

- Seated dumbbell curls

- Incline dumbbell curls

- Concentration curls

- Seated dumbbell curls

- Hammer curls (with dumbbells or cables)

- Preacher curls (with dumbbells or an EZ bar)

What are the best routines for biceps?

Training biceps is important, but you still need to focus on training the entire body. The last thing you want are huge biceps, but tiny arms. Yes, triceps are what makes your arm truly look big. We recommended finding a free bodybuilding or powerbuilding program on Boostcamp App, such as Reddit PPL (Push Pull Legs), PHAT, 4-Day Upper Lower Split, or Arnold's Golden Six. All these routines include bicep exercises in them, and you can always add or modify more bicep exercises as needed.

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How to do seated dumbbell curl?

Sit on a bench with your back straight and a dumbbell in each hand, palms facing forwards. Let the dumbbells hang at arm's length by your sides.

Keeping your upper arms stationary, exhale as you curl one weight forward until your palm is facing your shoulder. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the dumbbell back to the starting position. Repeat with the other arm. Continue alternating for 8-12 reps on each side.

How to do a standing dumbbell curl?

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Let the dumbbells hang at arm's length by your sides, with your palms facing forwards.

Keeping your upper arms stationary, exhale as you curl the weights forward until your palms are facing your shoulders. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the dumbbells back to the starting position. Repeat for 8-12 reps before switching sides.

How to do incline dumbbell curl?

Lie back on an incline bench with a dumbbell in each hand, palms facing forwards. Let the dumbbells hang at arm's length by your sides.

Keeping your upper arms stationary, exhale as you curl one weight forward until your palm is facing your shoulder. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the dumbbell back to the starting position. Repeat with the other arm. Continue alternating for 8-12 reps on each side.

How to do concentration curl?

Sit on a bench with your legs crossed and a dumbbell in your right hand, palm facing forwards. Place your elbow against the inside of your right thigh, and let the dumbbell hang at arm's length.

Exhale as you curl the weight forward, keeping your upper arm stationary. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the dumbbell back to the starting position. Repeat for 8-12 reps before switching sides.

How to do hammer curl?

Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your sides. Let the dumbbells hang at arm's length by your sides, with your elbows close to your body.

Exhale as you curl one weight forward until your palm is facing your shoulder. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the dumbbell back to the starting position. Repeat with the other arm. Continue alternating for 8-12 reps on each side.

How to do a seated alternating dumbbell curl?

Sit on a bench with your back straight and a dumbbell in each hand, palms facing forwards. Let the dumbbells hang at arm's length by your sides.

Keeping your upper arms stationary, exhale as you curl one weight forward until your palm is facing your shoulder. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the dumbbell back to the starting position. Repeat with the other arm. Continue alternating for 8-12 reps on each side.

How to do drag curl?

Stand with your feet shoulder-width apart and hold a barbell or EZ bar with an overhand grip. Let the barbell hang at arm's length by your sides, with your palms facing forwards.

Keeping your upper arms stationary, exhale as you curl the weight forward until your palms are facing your shoulders. At the top of the curl, squeeze your biceps and hold for a count of one.

Inhale as you slowly lower the barbell back to the starting position. Repeat for 8-12 reps.

What are the best rep and sets to target the bicep?

For most people, the ideal rep range for building muscle is between 8-12 reps. For the short head bicep, you can do 3-4 sets of 8-12 reps on each exercise.

How can I include short head bicep work into my routine?

To develop a well rounded muscular physique, you still need to train the entire body. Therefore, you should be following workout programs. We recommended finding a free bodybuilding or powerlifting program on Boostcamp App, such as Reddit PPL (Push Pull Legs), PHAT, 4-Day Upper Lower Split, or Arnold's Golden Six. All these routines are available for free on Boostcamp.

If you're looking to add some short head bicep work into your routine, there are a few different ways to do so. One option is to simply choose exercises that specifically target the short head (such as those listed above). Do them after completing the programmed workouts.

Do pull-ups work the short bead biceps?

No, pull-ups do not specifically target the short head bicep. However, they do work the biceps as a whole, which is what you need to have nice looking biceps. Pull-ups and chin-ups are more for building the back, with biceps as a secondary mover.

Are pull-ups or chin-ups better for biceps?

There is no definitive answer to this question. It really depends on your goals. If you're looking to build bigger biceps, then you may want to focus more on curl-type exercises that specifically target the biceps. However, if you're looking to build a stronger back with bigger biceps as a secondary goal, then pull-ups and chin-ups may be a better option for you.

In short, there is no one exercise that is better than the other. It really depends on your goals and what you're looking to achieve.