10 Best Short Head Bicep Exercises for Maximum Growth
If you want bigger and stronger arms you need to work on your biceps, especially the short head of the bicep. This part of the muscle helps make your arm look thick and strong. Adding the best short head bicep exercises to your workout can make a big difference. In this article we will explain to you 10 easy exercises that help your short head bicep grow.
1. Concentration Curls
How to Do It: Sit down on a bench and spread your legs. Hold a dumbbell in one hand and rest that arm on the inside of your leg. Curl the dumbbell up to your shoulder and lower it slowly.
Why It’s Good: This exercise helps you focus on using just your bicep, So it works really hard.
2. Preacher Curls
How to Do It: Use a special bench called a preacher bench. Sit down and rest your arms on the pad. Hold a barbell or a dumbbell and curl it up, then slowly bring it back down.
Why It’s Good: This keeps your arms steady and makes your short head bicep work extra hard.
3. Spider Curls
How to Do It: Lie down on a bench that is set at an angle with your chest on the bench and your arms hanging down. Hold a dumbbell in each hand and curl them up.
Why It’s Good: Spider curls help you lift without swinging your arms, So your biceps do all the work.
4. EZ Bar Curls (Wide Grip)
How to Do It: Hold an EZ curl bar with your hands wider than your shoulders. Curl the bar up to your chest and lower it slowly.
Why It’s Good: The wide grip makes the short head of your bicep do more work, Which helps make your arms look thicker.
5. Incline Dumbbell Curls
How to Do It: Sit on a bench that leans back a bit (about 45 degrees). Hold a dumbbell in each hand and let your arms hang down. Curl the dumbbells up to your shoulders and lower them back down slowly.
Why It’s Good: This move gives your biceps a good stretch and works the short head well.
6. High Cable Curls
How to Do It: Stand between two cable machines that have handles at shoulder height. Hold a handle in each hand and curl them toward your ears.
Why It’s Good: This exercise keeps your muscles tight the whole time and really works the short head of your biceps.
7. Hammer Curls
How to Do It: Hold a dumbbell in each hand with your arms at your sides and your palms facing each other. Curl the dumbbells up, Then slowly lower them.
Why It’s Good: Hammer curls work not only the biceps but also another muscle called the brachialis, Which makes your arms look bigger.
8. Reverse Curls
How to Do It: Hold a barbell with your palms facing down. Curl the bar up to your chest and lower it slowly.
Why It’s Good: This move works the short head of the bicep and the brachialis, making your arms wider and stronger.
9. Cross-Body Hammer Curls
How to Do It: Hold a dumbbell in each hand. Curl one arm up across your body to the opposite shoulder, Then switch sides.
Why It’s Good: This exercise helps make the middle part of your bicep and arm look thicker.
10. Drag Curls
How to Do It: Hold a barbell with your palms facing up. Pull the bar up along your body while moving your elbows back. Lower it slowly.
Why It’s Good: Drag curls change the way you lift, making the short head of your bicep work extra hard for better arm shape.
Bottom Line
Doing exercises for the short head of your bicep can make your arms look stronger and bigger. Adding short head bicep exercises to your arm workout can help you achieve this. Choose a few to do each time and switch them up every couple of weeks. Make sure you lift weights that are not too heavy, So you can use the right form.
