When it comes to building and toning our biceps, we often focus on exercises that target the larger, outer head of the muscle, known as the long head. However, it’s just as important to target the inner head of the muscle, known as the short head. The short head of the bicep is responsible for giving the bicep a more toned and defined appearance, and balancing out overall bicep development. Fortunately, there are plenty of exercises that specifically target the short head of the bicep, and many of them can be done right in the comfort of your own home. In this blog post, we’ll be sharing 15 of the best short head bicep exercises that you can do at home with minimal equipment.Â
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From standing barbell curls to seated dumbbell curls, we’ve got you covered. These exercises will help you to achieve a more toned and defined appearance while being able to do it in the convenience of your own home.
Table of Contents
WHY TRAIN YOUR BICEP SHORT HEAD?
There are several reasons why it’s important to train your bicep short head:
Aesthetics:
The short head of the bicep is responsible for giving the bicep a more toned and defined appearance. By targeting the short head, you can achieve a more balanced and aesthetically pleasing bicep shape.
Strength:
The short head of the bicep is involved in many upper body movements such as pulling, curling, and gripping. By training the short head, you can improve your overall upper body strength and function.
Injury Prevention:
The short head of the bicep helps to stabilize the shoulder joint. By training the short head, you can help to prevent shoulder injuries and improve your posture.
Symmetry:
Many people have a dominant bicep head, which can lead to an imbalance in muscle development. By targeting the short head, you can achieve more symmetry in your bicep development, which can help to prevent muscle imbalances and improve overall muscle function.
Variety:
Mixing short head exercises in your workout routine will make your workout more challenging and fun. It also allows you to target different areas of your muscles and work on multiple planes of motion which will ultimately lead to a more well-rounded physique.
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What are The Disadvantages of Short Head Bicep Exercises?
There are a few potential disadvantages to short head bicep exercises:
Difficulty:
Isolating the short head of the bicep during exercises can be challenging, and it requires proper technique and form. Many people may find it difficult to perform these exercises correctly, which can lead to poor results.
Risk of injury:
If not performed correctly, short head bicep exercises can put unnecessary stress on the shoulder joint, which can lead to injury. It’s important to perform these exercises with proper form and technique to minimize the risk of injury.
Lack of equipment:
Some short head bicep exercises may require specialized equipment that not everyone has access to, such as cable machines or specialized bars. This can make it difficult to perform these exercises at home or in a gym that doesn’t have the necessary equipment.
Limited muscle activation:
Short head bicep exercises are not as effective as compound exercises to activate the muscle fibers, and they are often used as an isolation exercise. Therefore, to achieve muscle growth and strength, it’s important to incorporate compound exercises in your workout routine
Time-consuming:
Short head bicep exercises may take more time to perform as they require precise form and movement, which can make them less time-efficient compared to other exercises.
What is The Main Advantages of Short Head Bicep Exercises?
There are several main advantages of short head bicep exercises:
Targeted muscle development:
Short head bicep exercises are specifically designed to target the short head of the bicep muscle, which can help to achieve a more toned and defined appearance in the bicep.
Improved strength and function:
The short head of the bicep is involved in many upper body movements such as pulling, curling, and gripping. By training the short head, you can improve your overall upper body strength and function.
Reduced risk of injury:
Short head bicep exercises help to stabilize the shoulder joint, which can help to prevent shoulder injuries and improve posture.
Increased muscle symmetry:
By targeting the short head, you can achieve more symmetry in your bicep development, which can help to prevent muscle imbalances and improve overall muscle function.
Variety in workout routine:
Incorporating short head bicep exercises into your workout routine can add variety and challenge, making your workout more interesting and fun.
Convenience:
Many short head bicep exercises can be done with minimal equipment or even with just bodyweight, making them convenient to perform at home or in a gym with limited equipment.
Get the Perfect Arms with These 15 Short Head Bicep Exercises
#01 Standing Dumbbell Curl Exercises:
This exercise targets the short head of the biceps and is performed using a pair of dumbbells. Start by standing with your feet shoulder-width apart, holding the dumbbells at your sides with your palms facing forward. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position and repeat.
#02 Standing Cable Curl Exercises:
This exercise is similar to the standing dumbbell curl, but uses a cable machine instead of dumbbells. Stand facing the cable machine with your feet shoulder-width apart and grab the cable attachment with an underhand grip. Curl the cable towards your shoulders, keeping your elbows close to your body. Lower the cable back to the starting position and repeat.
#03 Incline Dumbbell Curl Exercises:
This exercise targets the short head of the biceps and is performed on an incline bench. Start by sitting on an incline bench with a pair of dumbbells at your sides. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position and repeat.
#04 Hammer Curl Exercises:
This exercise targets the short head of the biceps and is performed using a pair of dumbbells. Start by standing with your feet shoulder-width apart, holding the dumbbells at your sides with your palms facing inwards. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position and repeat.
#05 Seated Dumbbell Curl Exercises:
This exercise targets the short head of the biceps and is performed while seated. Start by sitting on a bench with a pair of dumbbells at your sides. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position and repeat.
#06 Standing Barbell Curl Exercises:
This exercise targets the short head of the biceps and is performed using a barbell. Start by standing with your feet shoulder-width apart, holding the barbell with an underhand grip. Curl the barbell up towards your shoulders, keeping your elbows close to your body. Lower the barbell back to the starting position and repeat.
#07 Preacher Curl Exercises:
This exercise targets the short head of the biceps and is performed using a preacher curl bench and a pair of dumbbells. Start by sitting at the preacher curl bench with a pair of dumbbells at your sides. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position and repeat.
#08 Standing Hammer Curl Exercises:
This exercise targets the short head of the biceps and is performed using a pair of dumbbells. Start by standing with your feet shoulder-width apart, holding the dumbbells at your sides with your palms facing inwards. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position and repeat.
#09 Reverse Curl Exercises:
This exercise targets the short head of the biceps and is performed using a barbell. Start by standing with your feet shoulder-width apart, holding the barbell with an overhand grip. Curl the barbell up towards your shoulders, keeping your elbows close to your body. Lower the barbell back to the starting position and repeat.
#10 Standing Cable Hammer Curl Exercises:
This exercise targets the short head of the biceps and is performed using acable machine. Stand facing the cable machine with your feet shoulder-width apart and grab the cable attachment with a neutral grip (palms facing each other). Curl the cable towards your shoulders, keeping your elbows close to your body. Lower the cable back to the starting position and repeat.
#11 Chin-Up Exercises:
This exercise targets the short head of the biceps and is performed using a pull-up bar. Start by hanging from a pull-up bar with your palms facing towards you. Pull yourself up towards the bar, keeping your elbows close to your body. Lower yourself back to the starting position and repeat.
#12 Diamond Push-Up Exercises:
This exercise targets the short head of the biceps and is performed while on the floor. Start in a push-up position with your hands close together forming a diamond shape with your thumb and index fingers. Perform a push-up while keeping your elbows close to your body. Lower yourself back to the starting position and repeat.
#13 Concentration Exercises:
This exercise targets the short head of the biceps and is performed using a single dumbbell. Start by sitting on a bench with your feet flat on the ground. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh. Curl the dumbbell up towards your shoulder, keeping your elbow stationary. Lower the dumbbell back to the starting position and repeat.
#14 Close-Grip Pull-Up Exercises:
This exercise targets the short head of the biceps and is performed using a pull-up bar. Start by hanging from a pull-up bar with your palms facing towards you and your hands close together. Pull yourself up towards the bar, keeping your elbows close to your body. Lower yourself back to the starting position and repeat.
#15 Inverted Row Exercises:
This exercise targets the short head of the biceps and is performed using a bar or TRX straps. Start by lying on your back under a bar or TRX straps with your feet flat on the ground. Grab the bar or straps with an overhand grip and pull yourself up towards the bar, keeping your elbows close to your body. Lower yourself back to the starting position and repeat.
These are 15 short head bicep exercises that you can do in the comfort of your home with minimal equipment. It’s important to remember to maintain proper form and start with a weight that is appropriate for your fitness level to avoid injury. Also, it’s always good to consult with a personal trainer or physician before starting any new exercise program.
Conclusion
In conclusion, targeting the short head of the bicep is an important aspect of overall bicep development and achieving a balanced and toned appearance. We’ve shared 15 of the best short head bicep exercises that you can do at home with minimal equipment. From standing barbell curls to seated dumbbell curls, these exercises will help you to achieve a more toned and defined appearance while being able to do it in the comfort of your own home.
It’s important to remember that proper form and technique is crucial when performing these exercises to ensure that you are targeting the short head of the bicep effectively and minimizing the risk of injury. Additionally, incorporating these exercises into your overall bicep workout routine and gradually increasing resistance will help you to see maximum results.
It’s also important to keep in mind that while short head bicep exercises are great for targeting the specific muscle, they are not as effective as compound exercises to activate muscle fibers. Therefore, to achieve muscle growth and strength, it’s important to incorporate compound exercises in your workout routine.
Overall, short head bicep exercises are a great addition to any workout routine for those looking to target the short head of the bicep, improve overall upper body strength and function, and achieve a more toned and defined appearance.Â
