If you've come to this page seeking for a quick head bicep workout for bigger biceps, you're probably already familiar with the structure of the biceps.
The biceps brachii has two different heads: the short head bicep and the long head bicep.
The long head sits on the top of the arm, while the short head sits on the very front.
The biceps' breadth is due to the small head that forms the primary muscle.
Exercises that target the short head bicep should be prioritized if you want to enhance the size of your biceps, for muscle growth and make them appear wider, stronger, and bulkier than ever before.
To stimulate the largest amount of bicep muscle, add variations and complete a full range of motion when working on your short head bicep.
Here are some of the best short head bicep curl workouts to help you achieve your bicep thickness goals on your shoulder flexion.
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Table of Contents
Which of the bicep workouts hits which of the heads?
There are two unique heads on the biceps, and you can emphasize one or the other.
Curls with a narrower grasp accentuate the long head.
Whereas curls with a wider grip emphasize the short, inner head.
Best Bicep Exercise and Strength Training For Biceps Muscle
Curls with a Wide Grip
Biceps curls with a barbell are a basic short-head biceps exercise.
The larger grasp of the barbells helps your biceps appear wider and fuller by activating your short head biceps.
What is the significance of this?
The inner biceps or the short head biceps are targeted with a wide grip barbell curl.
The grasp should be wider than the width of the shoulder.
As the barbell is lowered, the weight is placed directly on the short head of the biceps, breaking down maximum muscle tissue to increase muscle mass.
This workout will help you develop bigger and fuller biceps, strengthen your grip, and allow you to lift greater weights.
Instructions:
Step 1:
Take an underarm grip on your barbell.
The width of your hands should be considerably beyond the width of your shoulder.
Step 2:
Stand tall with your elbows tucked and your chest raised, and curl the barbell all the way up to your chest.
Step 3:
Hold a strong grip on the barbell as you pause at the top, then slowly drop it back to the starting position. Allowing the weight to fall in front of you is not a good idea.
Step 4:
Perform 8 reps.
Preacher Curl with EZ Bar
When you combine a preacher curl with a short head bicep exercise, you get a lot of benefits that you wouldn't get with traditional bicep curls.
To do this, you'll need an EZ curl bar and a preacher bench.
What is the significance of this?
Preacher curls keep the biceps engaged for the duration of the exercise.
It concentrates on the short head muscle rather than the shoulder and back.
An EZ curl bar's zig-zag shape helps you to grip it without fully supinating your arms, putting more force into negative movement.
You may feel every muscle on your shoulder blade tear as you gain complete control over negative movement.
It promotes muscular growth and enhances grip strength.
Note:
For additional load on short head biceps, use preacher curls with a broader grip.
Instructions:
Step 1:
Place your elbows on a preacher bench and lean forward until your triceps are contacting the bench's top.
Make sure your armpit isn't resting on the bench.
It will put strain on the shoulder, potentially resulting in damage.
Step 2:
Take a supinated grip on the EZ bar.
The width of your hands should be greater than the width of your shoulder grasp.
Step 3:
Maintain a straight posture, raise your chest, and curl the EZ bar towards your face while maintaining your triceps held in place.
Step 4:
Return the barbell to the bottom of the action by curling it.
Squeeze your biceps as hard as you can for a few seconds.
Then, with maximum force, pull it all the way up.
Curl your biceps from the floor
A true short head bicep workout is the floor bicep cable curl.
The biceps are fully utilized when lying on the floor and pulling the curl bar and is one of the best bicep workout.
What is the significance of this?
With no legs or arms to assist you in lifting, your biceps will have greater strength, ripping more muscle fibers.
It's a difficult task for newcomers.
When done correctly, the lying cable curl strengthens the biceps more than most other bicep workout.
To expand the size of the short head of the bicep, complete a full range of motion with a slightly wider grip.
Instructions:
Step 1:
Attach a curl bar to a pulley machine with a pulley machine.
Set up your weights by lowering the pulley machine all the way.
Step 2:
Lie down on the ground with your legs supported by the pulley machine.
With a supinated grip on the curl bar, set your arms shoulder-width apart or wider.
Step 3:
Pull your shoulder blades back, brace your abs, and then raise your elbows in front of your hips a little.
Step 4:
Curl the bar all the way up to your shoulders without shifting your elbow once you're in place.
Return to your starting location after that.
Concentration Curl with Dumbbells
Concentration curls are a great way to work your short head biceps or biceps tendon.
They're called that because they let you to focus on the weight and muscle you're training in order to help develop and shape the short head bicep.
What is the significance of this?
During a dumbbell concentration curl, supination and flexion of the hands shift the strain towards the short head muscle.
It prevents the use of leg and upper back muscles, making it an excellent exercise for your short head bicep workout.
To acquire the most activation of the targeted location, the hand position is crucial.
At the top of each rep, it is increased even further.
Instructions:
Step 1:
To begin, sit on a workout bench or chair with your chest up, feet flat on the ground, and legs wide.
Step 2:
With your palms facing front, grip a dumbbell and put your elbows on the inner side of your thigh.
Curl the dumbbell all the way to your chest while resting your elbow.
Step 3:
Return to the starting posture by curling your elbows and locking them in place.
Step 4:
Once you've completed your reps on one arm, move to the other and repeat.
Curls of the Spider
Spider curls can be done on a preacher bench or an inclined bench.
A spider curl with a broader grip can be more difficult than it appears, which is why many lifters avoid it.
However, if you desire a bulging short head bicep, they are still one of the greatest short head bicep exercises you can include in your training regimen.
What is the significance of this?
Spider curls are comparable to preacher curls in terms of how they work.
Both workouts necessitate using an underarm grip to target the inner bicep.
Because no adjacent muscle can assist you in pulling the weight, wide grip spider curls are one of the most effective bicep workouts.
As a result, your short head bicep does all of the work, increasing its efficiency even more.
Instructions:
Step 1:
Position yourself on an incline bench, keeping your elbows still and your upper arm straight.
Step 2:
Using both hands, grab a curl bar or dumbbells and lower your arm until it is completely stretched.
Step 3:
Return to the starting place and repeat the process.
Keep in mind that higher weights should not be used.
It's too heavy if you have to put your shoulders into the movement.
Curl in the opposite direction
The reverse curl is a simple but effective forearm and short head bicep workout.
A reverse curl can be performed with a standard barbell, an EZ curl barbell, or dumbbells.
What is the significance of this?
The forearms are the primary target of reverse curls. It's also the simplest way to work the short head of the biceps. It can assist you in developing bigger and stronger biceps and forearms. While practicing regular bicep curls, it substantially boosts muscle power and grip strength.
Instructions:
Step 1:
With your palms facing down, approach a standard barbell or an EZ curl barbell. Place your hands shoulder-width apart or wider.
Step 2:
Squeeze your bicep muscles as you compress your core and curl the barbell up towards your chest.
Step 3:
Keep your elbows in front of your hips and away from your torso.
Make sure your elbows are held in place and that you're simply moving your arms.
Step 4:
When you reach your chest, pause for 2 seconds before softly curling down to your starting position.
Repeat.
Curl hammer
The hammer curl is a well-known workout for bicep development.
Though it can be done by beginners, it is especially popular among lifters who want to achieve massive biceps peaks.
What is the significance of this?
The bicep brachialis is best activated by hammer curls.
Though hammer curls primarily target the long head bicep, they can also be used to target the short head bicep.
You can produce a varied strain by just changing the hand grip position to bulk the inner bicep muscles and forearm.
Instructions:
Step 1:
Hold the dumbbells in each hand perpendicular to the floor, as if they were hammers (this is why it's called hammer curl).
Step 2:
Relax your shoulder and ensure that your elbows are in a locked posture.
Step 3:
Slowly lower the weight, pause, and then raise it to your chest.
Hammer Curl using Cable Rope
Another biceps workout to increase the load on the short head biceps.
The best thing about utilizing a cable is that you can gradually increase the weight to overload your biceps.
What is the significance of this?
It's a type of hammer curl that focuses on the inner biceps.
It primarily targets the long head muscle, but it's also a fantastic way to warm up the short head muscle. By connecting the cable to the rope, you'll have more freedom to focus on the bicep curl for a more focused contraction.
Instructions:
Step 1:
Hold the rope with your palm facing you when performing a cable hammer curl.
Step 2:
Maintain a straight posture with your shoulders back and your torso locked in place.
Make sure your elbows are still and your torso isn't moving during the activity.
Step 3:
Pull the rope up to the point where the forearm meets the biceps.
Squeeze your biceps and concentrate.
Step 4:
Return the rope to its original position.
Make sure your forearms are the only ones moving.
Your upper arms should be completely still.
Curl of Zottman
One of the most popular short head bicep exercises is this one. George Zottoman was the inspiration for the name.
Because of his huge biceps, the American bodybuilder acquired worldwide fame.
Try Zottman curls if you want to have big biceps like Zottooma.
What is the significance of this?
This classic biceps exercise works both the bicep brachii and the brachialis muscles.
It's a full-body workout for the biceps.
This means they're not only effective at producing gorgeous curved short head biceps, but they're also quick.
When you don't have much time but yet want to work your biceps, Zottman curls are a good option.
Instructions:
Step 1:
Keep your shoulder blades straight, your arms completely extended, and your elbows close to your body.
Begin by gripping the dumbbells with palms facing each other on each side.
Step 2:
With your palms facing outwards, begin curling upwards until you reach your shoulder.
While moving the dumbbells, keep your elbows locked in place and your upper arm steady.
Step 3:
Rotate the curl downward once you've reached the shoulder.
Keep your elbows in place and your upper arm straight as you curl the dumbbells down.
Rep the prescribed number of times.
Chin-ups
While chin-ups are a great way to strengthen your back, they also work your inner biceps and are one of the best short head biceps workouts.
What is the significance of this?
Chin-ups are a complex exercise that emphasizes the bicep brachialis while targeting several muscles in the back and chest.
When you keep the grip space limited, these can be a great short head bicep workout.
Bringing your chin up over the bar is the key to getting the most out of chin-ups in terms of growing short head muscle.
Instructions:
Step 1:
Take a firm underhanded grip on the chin-up bar.
The palms of your hands should be facing you.
Ensure that the bar is high enough to prevent your feet from touching the ground.
Step 2:
Keeping your head and shoulders straight, strengthen your core.
Cross your legs and lift your feet off the ground.
Step 3:
Attempt to pull your chin over the bar at this point.
Hold your position for a few seconds as you reach the top of the bar.
Now gradually lower yourself. Hold a narrower grip if you wish to boost the effectiveness.
Frequently Asked Questions (FAQ)
The outer (long) and inner (short) heads of the biceps are made up of two heads. The outer biceps head forms the peak; therefore, if you want to increase the size of your biceps peak, you must increase the size of that head.
Hammer curls work the long head of the bicep, as well as the brachialis and brachioradialis muscles of the upper arm (one of the key forearm muscles). Beginners can easily grasp the hammer curl because it is a reasonably easy exercise.
The bicep curl is a single exercise with numerous variations that all target the long or short head of the bicep, or both at the same time, as well as other smaller arm muscles.
It allows you to strengthen your total grip strength while also increasing bicep strength and growth.
