Crank Up Your Bicep Game With These Short Head Bicep Exercises

Get Ready for Sleeve-Busting Arms

When it comes to building impressive biceps, it’s essential to target both the long and the short head of the muscle. While most bicep exercises primarily focus on the long head, neglecting the short head can lead to an unbalanced and incomplete physique. To help you achieve a well-rounded set of biceps, we have compiled a list of short head bicep exercises that will take your arm game to the next level.

1. Hammer Curls

Hammer curls are a fantastic exercise that specifically targets the short head of the biceps. To perform this exercise, grab a pair of dumbbells and let them hang at arm’s length by your sides, palms facing your body. Keeping your upper arms stationary, curl the weights while maintaining a neutral grip. Squeeze your biceps at the top of the movement before slowly lowering the weights back down. Aim for 3 sets of 10-12 reps, focusing on maintaining proper form throughout the exercise.

2. Preacher Curls

Preacher curls are another great exercise for targeting the short head of the biceps. Set up on a preacher curl bench with your arms fully extended, holding an EZ bar with an underhand grip. Slowly curl the bar upwards, focusing on squeezing your biceps at the top of the movement. Lower the weight back down in a controlled manner, feeling the stretch in your biceps. Perform 3 sets of 10-12 reps, ensuring that your form remains strict and your elbows stay in contact with the bench.

3. Spider Curls

If you’re looking for a challenging exercise that isolates the short head of the biceps, spider curls are the way to go. Set up on an incline bench and let your arms hang straight down, holding a pair of dumbbells. Curl the weights upwards while maintaining strict form, focusing on the contraction in your biceps. Lower the dumbbells back down in a controlled manner, feeling the stretch in your biceps. Aim for 3 sets of 8-10 reps, making sure to keep your elbows in line with your torso throughout the movement.

4. Concentration Curls

Concentration curls are a classic exercise that targets the short head of the biceps while also providing a great mind-muscle connection. Sit on a bench with your legs spread apart, holding a dumbbell in one hand. Rest your elbow on the inside of your thigh, allowing your arm to hang straight down. Curl the weight upwards, focusing on squeezing your biceps at the top of the movement. Slowly lower the weight back down, feeling the stretch in your biceps. Perform 3 sets of 10-12 reps on each arm, maintaining control and proper form throughout the exercise.

5. Zottman Curls

Zottman curls are a unique exercise that not only targets the short head of the biceps but also engages the forearms. Start by grabbing a pair of dumbbells and letting them hang at arm’s length by your sides, palms facing forward. Curl the weights up while maintaining a supinated grip. Once you reach the top of the movement, rotate your wrists so that your palms are facing down. Slowly lower the weights back down, this time with a pronated grip. Aim for 3 sets of 8-10 reps, focusing on the contraction in your biceps and forearms.

6. Reverse Barbell Curls

To give your short head biceps an extra challenge, try incorporating reverse barbell curls into your routine. Stand with your feet shoulder-width apart, holding a barbell with a pronated grip, palms facing down. Keeping your upper arms stationary, curl the barbell upwards while focusing on squeezing your biceps at the top of the movement. Lower the barbell back down in a controlled manner, feeling the stretch in your biceps. Perform 3 sets of 10-12 reps, making sure to maintain proper form throughout the exercise.

7. Cable Curls with Rope Attachment

Cable curls with a rope attachment are an excellent exercise for targeting the short head of the biceps while also providing constant tension throughout the movement. Set up a cable machine with a rope attachment at the lowest position. Stand facing the machine and grasp the rope with an underhand grip. Curl the rope upwards while keeping your elbows stationary and squeezing your biceps at the top of the movement. Slowly lower the rope back down, feeling the stretch in your biceps. Aim for 3 sets of 10-12 reps, focusing on maintaining proper form and tension throughout the exercise.

8. Cross Body Hammer Curls

Cross body hammer curls are a variation of the traditional hammer curls that further emphasize the short head of the biceps. Start by grabbing a pair of dumbbells and letting them hang at arm’s length by your sides, palms facing inwards. Curl one dumbbell up towards the opposite shoulder while keeping your upper arm stationary. Squeeze your biceps at the top of the movement before slowly lowering the weight back down. Perform 3 sets of 10-12 reps on each arm, ensuring that your form remains strict throughout the exercise.

9. Incline Dumbbell Curls

Incline dumbbell curls are a great way to target the short head of the biceps while also providing a stretch in the long head. Set up on an incline bench and let your arms hang straight down, holding a pair of dumbbells. Curl the weights upwards while maintaining strict form, focusing on the contraction in your biceps. Lower the dumbbells back down in a controlled manner, feeling the stretch in your biceps. Aim for 3 sets of 8-10 reps, making sure to keep your elbows in line with your torso throughout the movement.

10. Barbell Drag Curls

Barbell drag curls are a challenging exercise that specifically targets the short head of the biceps. Start by grabbing a barbell with a supinated grip, palms facing forward, and let it hang at arm’s length in front of you. Curl the barbell upwards while keeping it in contact with your body, dragging it up towards your chest. Squeeze your biceps at the top of the movement before slowly lowering the barbell back down. Perform 3 sets of 8-10 reps, focusing on maintaining proper form and control throughout the exercise.

By incorporating these short head bicep exercises into your workout routine, you will not only strengthen and build your biceps but also achieve a well-rounded arm development. Remember to start with weights that challenge you but still allow for proper form, gradually increasing the load as you become stronger. So, crank up your bicep game with these exercises and get ready to showcase your sleeve-busting arms!