Best Bicep Short Head Workout Routine
Exercise | Sets | Reps |
|---|---|---|
| Bicep Curl | 3 sets | 10-12 reps |
| Dumbbell Concentration Curl | 3 sets | 10-12 reps |
| Dumbbell Preacher Curl | 3 sets | 10-12 reps |
| EZ Bar Preacher Curl | 3 sets | 10-12 reps |
| Hammer Curl | 3 sets | 10-12 reps |
| Wide-Grip Barbell Curl | 3 sets | 10-12 reps |
| Spider Curl | 3 sets | 10-12 reps |
| Chin-Up | 3 sets | 10-12 reps |
| Upright Row | 3 sets | 10-15 reps |
Anatomy Of The Bicep Short Head
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
The biceps short head is one of two heads, or sections of muscles, of the larger biceps brachii muscle. It sits alongside the biceps long head, both running parallel to the upper arm. These two distinct parts of the biceps brachii work together to move the upper arm.
More specifically, the biceps short head is positioned on the medial (inner) side of the upper arm. It originates from the coracoid process, a hook-shaped bone projecting from the shoulder blade. The biceps short head is positioned lower on the upper arm, so it plays a minimal role in shoulder movements. Instead, its primary role is elbow flexion and forearm rotation.
Choose exercises that feature a wider grip and a supinated (palms up) forearm position to best target the short head. The short head’s ability to flex and rotate in this position is enhanced with reduced long head activation.
Well-developed biceps short head muscles help contribute to the appearance of wider, thicker biceps. In contrast, well-developed biceps long head muscles help contribute to the top, or peak, of the biceps brachii. For a balanced physique, training all parts of the biceps brachii is imperative.
Why Is It Important To Target The Short Head Bicep?
Total Bicep Strength
Gaining strength is accomplished by progressive overload, or gradually increasing the difficulty of your lifts. This can be accomplished by increasing the weight or the number of repetitions. These muscles will grow stronger by selecting exercises that target the short head while applying the principle of progressive overload.
For optimal total biceps brachii development, pair these exercises with long head exercises. For example, pair your wide-grip barbell curl (short head exercise) with a close-grip barbell curl (long head exercise).
Aesthetics
As discussed above, the biceps short head contributes to the appearance of thicker, larger biceps. This is a major physique goal for many individuals and is particularly important in bodybuilding. You can reach your aesthetic goals by targeting the biceps short head correctly and consistently.
For the fastest results, it is important to also focus on non-exercise factors such as nutrition, sleep, and stress management.
Functionality
Functional fitness refers to any form of exercise that improves your ability to carry out everyday activities. Targeting the biceps short head helps develop functional fitness during lifting, pulling, and rotating motions.
Those with optimal functional fitness know the importance of modifying workouts based on their individual needs. For example, if your shoulders are overactive during biceps training, choosing exercises that isolate the biceps short head can be helpful.
Athletic Performance
High-performing athletes know that every muscle plays an important role in movement. Targeting the biceps short head helps athletes with elbow flexion, forearm rotation, and overall upper body strength and stability. This is imperative for athletic activities such as climbing, rowing, pushing, and lifting.
Injury Prevention
Injuries to the upper body are unfortunately very common in gym-goers and athletes. However, there are many strategies to reduce the risk of injury during workouts.
When it comes to preventing upper arm and shoulder injuries, training the biceps short head muscle is very helpful. This is because this region of the biceps brachii helps promote even weight distribution across the arm. Pair it with biceps long head exercises and other upper body movements to optimize your health and prevent injuries.
Benefits Of Biceps Short Head Exercises
Why focus on the short head of the bicep? Here are just a few benefits of isolating this muscle while doing short head bicep exercises.
- Muscle growth: The short and long heads of the biceps run parallel to each other. The short head is on the inside and training it specifically will help develop bigger biceps.
- Strength: By training each head individually, you can develop greater overall strength.
- Helps with other lifts: The biceps is a muscle group that assists with pulling motions and by strengthening it in isolation, you will see improvements with compound exercises such as pull-ups or rows.
- Burn fat: Exercise has been shown to help with weight loss. Studies have shown that resistance training plus aerobic training can reduce body fat and improve muscle tone.
Tips For Doing Short-Head Biceps Exercises
Make sure you’re getting the most out of your short-head bicep exercises! Getting to the gym is part of the journey, so optimizing your time there will help you see results faster. Keep the following things in mind when implementing or continuing an exercise routine.
- By concentrating on muscle activation, you can see greater hypertrophy gains versus just going through the motions.
- Whether your goal is to lose body fat, increase muscle size, or for mental health purposes, knowing why you’re going to the gym will help keep you motivated to reach those goals.
- By writing down how much you are lifting during each gym session, you can track volume increases.
Conclusion
There are many ways to develop the short head of the bicep. In doing so, you will create more shapely upper arms and see improvements in other lifts. Make sure that you go into short head bicep exercises with determination to get the best short head bicep workout you can!
Frequently Asked Questions
An EZ bar is one bar that you hold in both hands so both arms are working together to move one weight. With dumbbells, you hold separate weights so each arm is working individually.
Only slightly. The short head has a closer attachment point than the long head. The muscle bellies themselves are about the same size, it is only the tendons that differ in length.
Aim to do one or two short-head bicep exercises, and one to two long-head bicep exercises per workout for optimum muscle growth.
The form is crucial to building muscle. Most of the time personal trainers will be happy to do a quick form check if you ask them, or if it is within your financial means, you can hire them for a few sessions for ultimate certainty.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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