The 8 Best Short Head Biceps Exercises for Hypertrophy – Fitnessnacks

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The 8 Best Short Head Biceps Exercises for Hypertrophy

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Written by Michael Matthews

Evidence Based

Biceps short head exercises train the section of the biceps most responsible for increasing upper arm width and thickness.

In this article, you’ll learn what the short head of the biceps is, the difference between long head vs short head biceps exercises, the best biceps short head exercises for size and strength, and more.

What Is the Short Head of the Biceps?

The biceps brachii, or “biceps,” is the muscle group located on the front of the upper arm between the shoulder and elbow.

It has two heads:

• The long head: The biceps long head is located towards the outside of the upper arm and gives the appearance of a “peak” when flexed. It “crosses” the shoulder joint, which means it’s most stretched and able to generate maximum force when your arm is behind your body. It flexes the elbow (bends the elbow to bring the hand to the shoulder), supinates the forearm (twists the forearm to face the palm upward), and assists shoulder flexion (raising the arm from the side overhead).
• The short head: The short head of the biceps is on the inside of the upper arm and contributes more to biceps width and “thickness” than the long head. Unlike the long head, it doesn’t cross the shoulder joint, which means it doesn’t assist movement at the shoulder. Instead, its primary functions are elbow flexion and wrist supination. 

Here’s how the biceps look on your body:

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Long Head vs. Short Head: Biceps Training Tips

As both biceps heads contribute to bending the elbow and twisting the wrist, completely isolating either head is impossible. That said, adjusting your exercise technique might help emphasize the short head.

There are two main theories about how to do this:

1. Positioning your arms in front of your torso somewhat shortens the biceps long head, which may reduce its role in elbow flexion. Consequently, the short head may need to compensate, potentially making exercises with this arm position more effective for developing the short head.
2. Turning your arms inward during bicep exercises (i.e., curling your hand toward your opposite shoulder) better aligns the short head’s fibers with the direction of resistance, potentially enhancing its involvement.

Unfortunately, these theories lack scientific evidence. Still, we can use them to create an approach to biceps training that may target the short head more than the long head.

Specifically, prioritize exercises that position your upper arms in front of your body and rotate your arms inward. If the above theories hold, this will help you develop your biceps short head. 

Even if these long head vs. short head biceps training theories are not entirely accurate, this approach has no major drawbacks. The worst outcome is that these exercises won’t emphasize the short head as much as expected. Nevertheless, they won’t negatively impact overall biceps growth.

In other words, they might not “isolate” the short head the way you intended, but they’ll help you build bigger biceps overall.  

The 8 Best Biceps Short Head Exercises for Hypertrophy

Here are the 8 best short head biceps exercises for developing thick upper arms.

1. Chin up

The chin-up trains your biceps to a high degree and positions your upper armsin front of your body. It also allows you to lift heavy weights safely and progress regularly, making it ideal for building bigger biceps. 

1. Grab a pull-up bar with your hands around shoulder-width apart and your palms facing you.
2. Lift your feet so that you’re hanging with your arms straight.
3. Pull your body up until your chin is above the bar.
4. Once your chin has passed the bar, lower yourself under control to the starting position.

2. EZ-Bar Preacher Curl

The preacher curl bench holds your arms in front of your body and prevents you from using momentum to “cheat” the weight up, ensuring your biceps have to do the majority of the work.

1. Adjust a preacher curl station so that the top of the pad sits in your armpits while you’re sitting on the seat. 
2. Grab the EZ bar with a shoulder-width grip and your palms facing you. 
3. Curl the weight up to shoulder height, making sure to keep your elbows on the pad. 
4. Lower the bar and return to the starting position.

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3. Cable Preacher Curl

Using a cable machine for the cable preacher curl ensures constant tension on your biceps throughout each rep (particularly during the eccentric portion of each rep), which is beneficial for biceps growth. 

1. Set the pulley on a cable machine to the lowest setting and attach a straight bar attachment.
2. Move a preacher curl bench in front of the pulley and adjust the seat height so that the top of the pad rests in your armpits while you’re sitting on the seat.
3. Place your upper arms about shoulder-width apart on the pad, and grab the bar with your palms facing up.
4. Curl the bar up until your hands are in front of your shoulders, making sure to keep your elbows on the pad.
5. Lower the bar and return to the starting position.

4. Machine Preacher Curl

The machine preacher curl is easier to learn and perform than the free-weight version, making it a valuable alternative for beginners. Because it requires little stabilization, it’s also gentler on your joints, so it’s often more suitable for people with elbow issues. 

1. Adjust a preacher curl machine seat so that the top of the pad rests in your armpits while you’re sitting on the seat. 
2. Place your upper arms about shoulder-width apart on the pad, and grab the handles with your palms facing up.
3. Curl the handles up until your hands are in front of your shoulders, making sure to keep your elbows on the pad. 
4. Lower the handles and return to the starting position.

5. Dumbbell Preacher Curl

The dumbbell preacher curl allows you to train each arm independently, which helps you find and fix muscle imbalances.

1. Adjust a preacher curl bench so that the top of the pad rests in your armpits while you’re sitting on the seat.
2. Grab a dumbbell in each hand, place your upper arms about shoulder-width apart on the pad, straighten your arms, and turn your wrists so your palms are facing up.
3. Curl the dumbbells up until your hands are in front of your shoulders, making sure to keep your elbows on the pad. 
4. Lower the dumbbells and return to the starting position.

5. Concentration Curl

The concentration curl trains your biceps with your arm rotated inward and in front of your body, which likely makes it an effective short head biceps exercise to include in your biceps workouts. 

1. Sit on a bench with your feet on the floor a little wider than shoulder-width apart, and grab a dumbbell in your right hand. 
2. Lean forward, position your right triceps against the inside of your right thigh, and let your right arm hang toward the floor.
3. Curl the dumbbell until your right hand is in front of your right shoulder.
4. Lower the dumbbell and return to the starting position.
5. Once you’ve completed the desired number of reps, repeat the process with your left arm.

6. Barbell Curl

The barbell biceps curl isn’t a short head biceps exercise per se, but it’s one of the best exercises for overall biceps growth. It also allows you to lift heavy weights, which is generally better for size and strength gain. 

1. While standing upright, hold a barbell with your palms shoulder-width apart and facing away from you. Your arms should be straight and the bar should be resting against your thighs.
2. Bring the bar to shoulder height by bending at the elbow.
3. Lower the weight and return to the starting position.

Tip: To make the barbell curl a more effective biceps short head exercise, raise the bar to eye level, allowing your upper arms to move forward, then lower it to the starting position.

7. Spider Curl

The spider curl is an excellent short head biceps exercise because it positions your arms in front of your body. It also requires less equipment than many other exercises targeting the short head of the biceps, which makes it a viable option for those who train at home or while traveling and don’t have access to machines.

1. Set an incline bench to roughly a 30-degree angle. 
2. Grab a dumbbell in each hand and lie prone on the bench with your feet on the floor and your arms extended toward the ground. 
3. Without moving your elbows backward or forward, curl the dumbbells until your hands are in front of your shoulders.
4. Lower the dumbbells and return to the starting position.

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8. Lying High Cable Curl

The lying high cable curl is an excellent short head biceps exercise that keeps your arms in front of your body without the need for a preacher curl bench.

1. Set the pulley on a cable machine to the highest setting and attach the straight bar attachment. 
2. Grab the attachment with both hands and lie supine on the floor with your feet 6-to-12 inches from the machine. 
3. Allow the cable to pull your arms toward the pulley to form a 45-degree angle with the floor.
4. Bend your elbows and curl the bar toward your face.
5. Reverse the movement and return to the starting position.

+ Scientific References

1. Landin, Dennis, et al. “Actions of the Biceps Brachii at the Shoulder: A Review.” Journal of Clinical Medicine Research, vol. 9, no. 8, 2017, pp. 667–670, https://doi.org/10.14740/jocmr2901w.
2. Brughelli, Matt, and John Cronin. “Altering the Length-Tension Relationship with Eccentric Exercise.” Sports Medicine, vol. 37, no. 9, 2007, pp. 807–826, link.springer.com/article/10.2165/00007256-200737090-00004, https://doi.org/10.2165/00007256-200737090-00004.
3. Naito, Akira, et al. “Inhibitory Projection from Brachioradialis to Biceps Brachii Motoneurones in Human.” Experimental Brain Research, vol. 111, no. 3, Oct. 1996, https://doi.org/10.1007/bf00228739. Accessed 27 Nov. 2019.
4. Youdas, James W, et al. “Surface Electromyographic Activation Patterns and Elbow Joint Motion during a Pull-Up, Chin-Up, or Perfect-PullupTM Rotational Exercise.” Journal of Strength and Conditioning Research, vol. 24, no. 12, Dec. 2010, pp. 3404–3414, https://doi.org/10.1519/jsc.0b013e3181f1598c.
5. Young, Scott, et al. ACE PROSOURCE • August 2014 ACE STUDY REVEALS BEST BICEPS EXERCISES EXCLUSIVE ACE-SPONSORED RESEARCH.

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