6 Short Head Bicep Exercises For Upper Arms: Many people want bigger, rounder biceps, and focussing on the short head can assist. The inside, short head of the bicep is responsible for the “peak” you observe while flexing. Exercises that target this area will increase strength, balance, and bicep appearance. In 2024, try these 9 quick head bicep workouts for stronger upper arms.
1. Wide-Grip Barbell Curls
Why it works
- When you do wide-grip barbell curls, you focus on the short head of the biceps, which makes them work harder. The bigger grip stretches the muscle, which helps the inner biceps grow more quickly.
How to do it
- Stand with your feet shoulder-width apart.
- Grab the barbell with a wide grip (wider than shoulder-width).
- Curl the bar up towards your chest while keeping your elbows close to your body.
- Lower the barbell slowly to the starting position.
Perform 3-4 sets of 8-12 reps.
2. Concentration Curls
Why it works
- You can improve your ability to contract and engage your muscles by isolating the bicep through the use of concentration curls, which help you concentrate on the short head.
How to do it
- Sit on a bench with your legs apart.
- Hold a dumbbell in one hand, resting your elbow against the inside of your thigh.
- Slowly curl the dumbbell upwards, squeezing your bicep at the top.
- Lower it back down under control.
Do 3 sets of 10-12 reps on each arm.
3. Spider Curls
Why it works
- In order to get a powerful contraction, spider curls require you to maintain your arms forward. This position draws attention to the short head of the biceps muscle.
How to do it
- Set up a preacher bench or use an incline bench at a 45-degree angle.
- Lay face down with your arms hanging over the edge, holding dumbbells.
- Curl the weights up while keeping your elbows stationary.
- Lower the weights slowly and repeat.
Perform 3 sets of 8-12 reps.
4. Preacher Curls
Why it works
- Isolating the short head is made easier with preacher curls since they require you to maintain a constant position with your arms, so removing the support of other muscles.
How to do it
- Sit at a preacher curl bench and place your upper arms on the pad.
- Hold a barbell or dumbbells with a shoulder-width grip.
- Curl the weight upwards, squeezing your biceps at the top.
- Lower slowly to full extension.
Complete 3-4 sets of 10-12 reps.
5. Close-Grip Barbell Curls
Why it works
- The use of a close grip on the barbell causes the focus to move towards the short head of the bicep, which ultimately results in improved development of the inner region of the muscle when performed.
How to do it:
- Stand with your feet shoulder-width apart.
- Hold the barbell with a narrow grip (hands closer than shoulder-width).
- Curl the bar towards your chest, keeping your elbows tucked in.
- Lower the bar slowly.
Do 3 sets of 8-12 reps.
6. Cross-Body Hammer Curls
Why it works
- Hammer curls performed across the body engage not only the short head of the bicep but also the brachialis, resulting in a more comprehensive muscle growth of the arms.
How to do it
- Stand with dumbbells in each hand.
- Curl one dumbbell across your body towards the opposite shoulder.
- Lower it and repeat with the other arm.
Perform 3 sets of 12 reps per arm.
Also See: 5 Back & Shoulder Workouts With Dumbbells To Build Your Upper Body 2024