10 Best Short Head Bicep Exercises to Build Arm Thickness

The 10 Short Head Bicep Exercises To Build Bigger Arms

Building bigger biceps is the main fitness goal for many people. The biceps have two heads, the long and short head, while both helps to develop arm strength and aesthetics.

The short head helps to give thickness and fullness to the biceps. Short head bicep exercises can help improve the overall appearance and peak of the biceps, resulting in more balanced and best arm development.

In this article let us the exercises that target the short head of the biceps.

What is Short Head of the Biceps?

The short head of the biceps comes from the coracoid process, a projection on the front of the shoulder.

The short head is placed on the inner side of the upper arm and helps to increase the thickness and bulk of the biceps.

Top 10 Short Head Bicep Exercises

Here are the top 10 short head bicep exercises.

1. Cable Bicep Curl

Cable bicep curls are an efficient workout for developing the biceps. Using a cable machine creates more tension throughout the exercise, which can improve muscle activation and growth.

To perform a cable bicep curl

1. Attach the straight bar to the low pulley of the cable and stand with your feet shoulder-width apart.

2. Hold the straight bar in both hands with an underhand grip and keep your arms fully extended.

3. Lift the straight bar upwards until it reaches shoulder level.

4. Hold the straight bar at shoulder level for 1-2 seconds, then squeeze the biceps.

5. Now slowly return to the starting position and continue doing the same for more reps.

2. Preacher Curls

Preacher curls are an effective exercise for isolating the bicep muscles and it mainly targets the short head.

You can do this exercise with a preacher machine, barbell or dumbbell.

To perform preacher curls

1. Sit on the preacher machine or bench with your feet on the floor and the chest placed against the bench or machine.

2. Sit on the bench and position your arms on the pad.

3. Grab the bar with both hands with an overhand grip.

4. Lower the bar down by extending your arms fully,

5. Now slowly bring the bar back to starting position and squeeze the biceps at this movement.

6. Continue doing the same for more reps.

3. Spider Curls

Spider curls are one of the best exercise to target the short head of the biceps and it helps to improve overall shape and peak of the muscles.

You can do this exercise with straight bar, EZ bar or dumbbell

To perform spider Curls

1. First adjust the incline bench to 45 degree.

2. Lie down on the bench with your chest placed on the bench and keep your feet on the floor.

3. Grab the bar or dumbbell with an overhand grip.

4. Keep your arms fully extending towards the floor.

5. Lift the bar upwards to your shoulder level by bending your elbows.

6. Hold at this position and squeeze the biceps muscle.

7. Now slowly return to the starting position and continue doing the same for more reps.

4. Concentration Curls

Concentration curls is an effective exercise for targeting the short head of the biceps and it allows for a focused and intense contraction.

To perform concentration curls

1. Sit on a bench with feet placed on the floor.

2 Hold a dumbbell in one hand with an overhand grip.

3. Now place your elbow of the arm on the thigh with your arms fully extended.

4. Lift the dumbbell upwards till your shoulder level.

5. Hold at this position and squeeze the bicep muscles.

6. Now slowly return to the starting position and continue doing the same for more reps.

5. Incline Dumbbell Curl

The incline dumbbell curl is an effective exercise for targeting the short head and long head of the biceps, it helps to develop the upper arm.

Incline dumbbell curls help to increase strength and growth in the upper biceps.

To perform incline dumbbell curls

1. Set the incline bench to 45 degrees.

2. Sit on the bench, back against the backrest, feet on the floor.

3. Hold the dumbbells in each hand with your arms fully extended.

4. Keep your upper arm near to the bench with your arms completely extended.

5. Keep your knees slightly bent and alternately lift the weight in each hand until you reach shoulder level or higher.

6. At this position squeeze the biceps muscle.

7. Now slowly return to the starting position and continue doing the same.

6. Wide Grip Barbell Curls

Wide grip barbell curl is the best exercise for targeting the short head of the biceps. It helps to increase the overall size and width of the muscles.

To perform wide grip barbell curl

1. Stand with your feet shoulder width apart.

2. Hold the barbell in both hands with a wider grip with your arms fully extended.

3. Lift the barbell upwards until it reaches shoulder level.

4. Hold the barbell at shoulder level for 1-2 seconds, then squeeze the biceps to increase muscular engagement.

5. Now slowly return to the starting position and continue doing the same for more reps.

7. Hammer Curls

Hammer curls are an effective biceps building workout that works each arm independently. It also targets the forearm and other connected muscles.

Hammer curls focuses on the brachialis and short head of the biceps and helps to increase the thickness of your upper arms.

It is a wonderful approach to target various arm muscles while promoting balanced development.

To perform Hammer curls

1. Stand with your feet shoulder width apart.

2. Hold the dumbbell in both hands with a neutral grip.

3. Lift the dumbbell in each hand alternately until it reaches shoulder level or higher, and it is fully engaged.

4. Hold the dumbbell at shoulder level for 1-2 seconds, then squeeze the biceps and brachialis to increase muscular engagement.

5. Now slowly return to the starting position and continue doing the same for more reps.

8. Reverse Grip Bicep Curl

Reverse grip bicep curls, commonly known as reverse curls, are an effective exercise for working the brachialis and short head muscles.

It improves total arm thickness and strength. Furthermore, this exercise works the forearms and can help increase grip strength.

To perform reverse grip bieep curl

1. Stand with your feet shoulder width apart.

2. Hold the barbell in both hands with an overhand grip and keep your arms fully extended.

3. Lift the barbell upwards until it reaches shoulder level.

4. Hold the barbell at shoulder level for 1-2 seconds, then squeeze the biceps.

5. Now slowly return to the starting position and continue doing the same for more reps.

9. High Grip Cable Bicep Curl

High grip cable bicep curls, also known as high pulley cable curls, are a great exercise for targeting the biceps from a new angle, which helps to improve the muscle’s peak and definition. Using a cable machine gives constant tension throughout the exercise, which improves muscular activation.

To perform high grip cable bicep curl

1. Set the pulley to the top position in the cable machine.

2. Attach the straight bar and grab the bar with both hands.

3. By keeping your arms extended bring the bar towards your head.

4. At this position, hold the bar and squeeze the bicep muscles.

5. Now slowly return to the starting position and continue doing the same for more reps.

10. Close grip EZ bar curls

Close grip EZ bar curls are an excellent workout for targeting the biceps, particularly the short and long heads, which help to strengthen the muscle’s peak. Compared to a straight bar, the EZ bar decreases wrist strain.

To perform close grip EZ bar curls

1. Stand with your feet shoulder width apart.

2. Hold the EZ bar in both hands with a close grip and keep your arms fully extended.

3. Lift the EZ bar upwards until it reaches shoulder level.

4. Hold the EZ bar at shoulder level for 1-2 seconds, then squeeze the biceps.

5. Now slowly return to the starting position and continue doing the same for more reps.

Frequently Asked Questions about Short Head Bicep Exercises

Here are the frequently asked questions

1. Why should I focus on the short head bicep exercises?

Focusing on the short head helps to enhance the overall size and peak of the biceps, which improves the appearance of the arms. It also promotes healthy muscular development, which reduces the likelihood of imbalances and injuries.

2. Can I target both the long and short head bicep exercises in the same workout?

Yes, you can combine exercises that target both heads in the same workout to achieve balanced bicep development.

3. Is it necessary to use heavy weights to build the biceps with these short head bicep exercises?

Lifting bigger weights can help grow muscle, but it is very important to focus on perfect technique, a full range of motion, and controlled motions. Using moderate weights with more repetitions can also be beneficial.

The Bottom Line

The short head of the biceps is essential for developing balanced and well-defined arms.

The best 15 short head bicep exercises in this article provide a variety of exercises for isolating and intensifying the inner bicep workout.

Consistent practice with proper form and gradually increasing weights will result in significant gains in muscle size and definition.