12 Best Short Head Bicep Exercises For Mass and Strength

You are at the right place if you are looking for the short head bicep exercises. These exercises specifically target the short head of the biceps, which is responsible for that distinct peak that many people desire.

Why focus on the short head? Well, the biceps brachii muscle consists of two distinct heads: the long head and the short head.

While both heads contribute to overall bicep development, the short head plays a vital role in adding thickness and width to your arms, creating that sought-after “peak” appearance.

In this blog post, we will delve into the following:

• Anatomy and functionality of the biceps muscle
• How to build short head of biceps
• Best exercises for the short head of the bicep

What Is The Short Head Bicep

The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm. The short head of the biceps brachii muscle refers to one of the two heads that make up the biceps muscle in the upper arm.

Your biceps brachii has two heads: short (inner) and long (outer).

• The long head is located along the outer side of the anterior upper arm.
• The short head is located along the inner side of the anterior upper arm

To be anatomically specific, the long head and short head both originate at the scapula, but along different points.

• The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
• The long head originates from a cavity in the scapula called the glenoid.

How To Build Short Head Of Bicep

The short head (inner part) of the bicep is a vital muscle head when it comes to mass and strength. Training the short head is important when working to raise the strength of the biceps.

There are many exercises that emphasize the short head (inner head bicep) of the bicep.

Many of them you probably already know, but maybe you didn’t realize they are best for the short head, All you have to do is implement the techniques. 

There are four main techniques that you can use to emphasize the short head bicep during training:

• Curling with your elbows in front of your body (upper arm held up parallel with the floor).
• Use a wide grip to curl.
• The use of a supinated grip, with the palm held upward and outward.
• When you curl with your arms held laterally toward your body. 

Bicep Short Head vs The Long Head Of The Biceps

1. Location

• The short head of the biceps is located on the inner side of the upper arm, closer to the body’s midline.
• The long head, on the other hand, is positioned on the outer side of the upper arm, away from the body’s midline.

2. Muscle Length

The short head is shorter in length compared to the long head, which extends farther down the arm.

3. Bicep Appearance

• The short head is primarily responsible for the peak appearance of the biceps when flexed.
• A long head has a greater impact on adding thickness to the biceps, creating a fuller and more rounded appearance.

4. Arm Positioning

• Exercises that involve a supinated (underhand) grip to target the short head more effectively.
• Exercises that involve pronation (overhand grip) engage the long head more effectively.

5. Exercise Selection

• Exercises like the barbell spider curl and preacher curl place more emphasis on the short head
• While exercises like the incline dumbbell curl and hammer curl target the long head.

Best Short Head Bicep Exercises To Build Bigger Arms

There are 12 best short head bicep exercises for strengthening the inner bicep and increasing its thickness.

Use these moves to get your short head biceps pumped up and improve the overall function of your upper arms.

1. Wide Grip Barbell Curl

The barbell curl is a highly recognizable biceps exercise that builds biceps muscle mass. This is an isolation exercise that works primarily on your biceps and also trains your forearm muscles.

• A wide grip focuses effort on the inner head biceps (short head)
• Whereas, a narrow grip arks the outer biceps (long head).

Doing a wide grip barbell curl will ensure you will blast your short head biceps in an effective manner.

How To Do Wide Grip Barbell Curl

1. Hold a barbell at arm’s length, using a shoulder-width underhand grip.
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.
5. Stand with your feet shoulder-width apart.
6. Grab the barbell with an overhand grip that is wider than shoulder width apart.
7. Allow your arms to hang fully extended, with the barbell resting against your thighs.
8. Then, exhale and curl the barbell upward while contracting your biceps.
9. Pause for a brief moment at the top, then slowly lower the barbell back to the starting position while inhaling.
10. Repeat for the desired number of repetitions.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

Know More: Barbell Bicep Exercises & Workout For Mass & Strength

2. Concentration Curl

Concentration Curls are an excellent exercise to activate short head bicep and to build a biceps peak and thickness. This exercise should be a part of your arms exercise, as peaked biceps are very impressive to look at.

Resting the upper arm against the thigh prevents movement at the shoulder, which is an excellent way to isolate the biceps. Since it inhibits the involvement of the leg, shoulder, and upper back muscles, it is a good exercise for your short head biceps.

How To Do Concentration Curl

1. Bend down at your torso holding a dumbbell in your hand and resting your other arm on your thigh.
2. Curl your arms to the maximum and twist your wrist. The little finger should be at an upper level than the thumb.
3. Concentrate on fully activating the short heads of your biceps.
4. Curl the dumbbell back to the start position.
5. Repeat the exercise with your opposite arm.

Tips

• Exhale while you exert.
• Keep form strict and go as heavy as you can.

3. Spider Curl

Spider curls are a remarkable exercise for building the biceps because they produce an intense muscle contraction on every single rep. That why it is one of the best bicep exercises you can consider incorporating into your training regime if you want a bulging short head bicep.

This is a good exercise to change things up and keep your biceps working hard, especially the short head, which will have to do most of the work.

There are many ways to do spider curls:

• Barbell Spider Curls
• EZ Bar Spider Curls
• One-Arm Spider Curl
• Flat Bench Spider Curl

How To Do Spider Curl

1. Adjust the bench to an incline, level to a 60-degree angle.
2. Grab two moderately light dumbbells with an underhand grip.
3. Sit on the bench in a reverse position with your chest pressed into the backrest.
4. Let your arms hang in front of your torso.
5. Curl the dumbbells toward your shoulders and squeeze your biceps forcefully and focus on short peak activation.
6. Hold the contraction for a moment, and then lower the weights under control until your elbows are fully extended.

Tips

• Perform this exercise in a slow, controlled manner for best results.
• Only the forearms should move. Do not swing the arms.

4. Preacher curl

The preacher curl isolates the biceps muscles by eliminating momentum and limiting the involvement of other muscles. This allows for a more targeted and intense bicep workout.

With a preacher curl, you get a lot of benefits that don’t come with regular bicep curls. Do preacher curl with a little wider grip to impart more load on short head biceps.

There are many ways to do preacher curls, each of which has its own benefits.

1. Dumbbell Preacher Curls: Allow for a greater range of motion and independent arm movement.
2. Reverse Grip Preacher Curls: Target the brachialis muscle and emphasizing the outer portion of the biceps.
3. Preacher Curl Machine: Provide a more controlled and stable environment for the exercise.
4. Cable Preacher Curls: Provide continuous tension throughout the movement

How To Do Preacher curl

1. Get seated on the Preacher Bench with your chest against the support.
2. Grab the bar placed on the preacher bench rack in front of you.
3. Curl the bar as in standard barbell curl and get maximum contraction at the top.
4. Lowering the bar slowly gives constant stress throughout the movement.
5. Lowers the bar to get the maximum extension.
6. Repeats the desired number of reps.
7. During the last few reps, your biceps short heads should feel burning intense.

Tips

• Keep the motion slow and controlled throughout the set.
• Squeeze the biceps as hard as possible as you get the weight to the top.
• Use a wide grip to work the short head biceps and a close grip to work the outer biceps.

5. One Arm High Cable Curl

The High Cable Curl is a great exercise for hitting the short (inner) head of the biceps, which builds width and thickness in the muscle. It is one of the best Short head bicep exercises.

There are two main versions of the high cable curl: one-arm and two-arm. Both variations are effective, but the one-arm version allows you to use more relative weight for potentially greater gains in biceps size and strength.

How To Do One Arm High Cable Curl

1. Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height.
2. Using one hand to hold the handle.
3. Slowly curl the cable towards your head, isolating the bicep, until you feel tension.
4. Hold for a count and focus on short peak activation.
5. Return to the starting position and repeat for as many reps and sets as desired.
6. Repeat the exercise with your opposite arm.

Tips

• Hold for a count of two and squeeze your biceps brachii.
• Inhale as you extend your elbow, exhale while squeeze.
• Keep tension on the short head the entire time. 

6. Standing Dumbbell Preacher Curl

The standing dumbbell preacher curl is a variation of the traditional preacher curl. But, unlike traditional preacher curls, the standing dumbbell preacher curl allows for a greater range of motion, which results in a deeper stretch and increased muscle activation.

It is usually performed by using a regular bench and a dumbbell.

How To Do Standing Dumbbell Preacher Curl

1. Adjust the bench to an incline level so that you can comfortably rest your arm down the back of the headrest.
2. Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench.
3. Hold on to the top of the bench with the opposite arm to stabilize your body and to balance the weight.
4. Exhale and slowly curl the dumbbells up towards your shoulders while contracting your biceps.
5. At the top of the movement, squeeze your biceps for a brief pause, ensuring a peak contraction.
6. Inhale and slowly lower the dumbbells back to the starting position, maintaining control and allowing your biceps to fully stretch.
7. Repeat for the desired number of repetitions.

Tips

• Make sure to keep your upper arms flat on the bench during the exercise to eliminate cheating.
• Perform this exercise in a slow, controlled manner for best results.
• Maintain stress on the short heads throughout this exercise.

7. Wide Grip Ez Bar

This is a great exercise if you want to target your inner biceps. You may find it easier to focus on the short head, as your hands are wider apart during the movement.

The straight bar version of this exercise is excellent too. However, it can cause wrist and forearm discomfort for many lifters due to the need to use a fully supinated grip.

In the study conducted, they found that the EZ barbell curl showed the highest overall electromyography (EMG) activity in the biceps brachii (BB) and brachioradialis (BR) muscles compared to the dumbbell curl (DC) and barbell curl (BC) variants.

How To Do Wide Grip Ez Bar

1. Stand holding an EZ-curl bar using a wide supinated grip (hands wider than shoulder width apart and palms facing upward). Let the bar rest on your thighs.
2. Keeping your elbows fixed to your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.
5. Repeat for the desired number of repetitions.

Tips

• Keep your elbows locked to your sides and your body still. Only your forearms should move.
• Pause at the top of the movement and squeeze your short head of biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

8. Standing Inner Biceps Curl

As the name suggests, the standing inner bicep curl works the short head or inner biceps.

There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support.

You can (and should) turn your hands from the position when palms are facing each other to the position when palms are facing upwards. This movement also develops the biceps along with the elbow contraction.

How To Do Standing Inner Biceps Curl

1. Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso.
2. Your legs should be at about shoulder’s width apart from each other.
3. Rotate the palms of the hands so that they are facing inward in a neutral position.
4. Curl the weights out while contracting the biceps.
5. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
6. Continue the movement until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold for a second.
7. Slowly begin to bring the dumbbells back to the starting position.
8. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the short head biceps, not on the shoulders.
• For a better stability, you can also do the exercise in a seated position

9. Zottman Curl

The dumbbell zottman curl is one of the best variations of the standard bicep curl. The Zottman curl utilizes different hand positioning at different portions of the lift. For this reason, it is one of the best exercises to target the short head bicep.

The first portion, the regular curl, focuses on bicep strength. You can perform zottman curls with both arms at the same time, or alternate the arm you lift with.

How To Do Zottman Curl

1. Hold a pair of dumbbells to your sides.
2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
3. Slowly rotate your grip, so your palms are facing downwards.
4. Lower the dumbbells slowly back to the starting position using an overhand grip.
5. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.

Tips

• Perform this exercise in a slow, controlled manner for best results.
• Don’t go heavy. Choose a lighter weight and focus on perfecting your form.

10. One Arm Dumbbell Preacher Curl

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise, uses dumbbells and single arm movements for better control and targeting of the bicep muscles.

It is a great exercise for the short head of your bicep because it positions your elbow out in front of your body, which provides more stimulation to the short head.

How To Do One Arm Dumbbell Preacher Curl

1. Adjusting the preacher bench seat so that your arm is level with the top of the bench.
2. Grab a dumbbell on one arm with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
3. Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times until you reach the top position.
4. Hold for a count, squeeze and isolate your bicep.
5. Repeat the desired number of repetitions, then change to your other arm.

Tips

• Perform this exercise in a slow, controlled manner for best results.
• As a general rule, always hit the weakest arm first. In most cases, this is the left arm.

11. EZ Bar Concentration Curl

This exercise can be performed standing with the torso bent forward and the arm in front of you.

In this case, no leg support is used for the back of your arm, so you will need to make extra effort to ensure no movement of the upper arms. It’s going to absolutely annihilate the short head.

How To Do EZ Bar Concentration Curl

1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs.
2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs.
3. A supinated grip closer than shoulder width is needed to perform this exercise.
4. Your arm should be extended at arm’s length and the barbell should be above the floor.
5. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
6. Continue the movement until your biceps are fully contracted.
7. Hold the contracted position for as a second as you squeeze the biceps.
8. Slowly begin to bring the barbell back to the starting position as you breathe in.

Tips

• Avoid swinging motions at any time.

12. Chin Up

The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps and back. But when it comes to the biceps, it is great for targeting the short head.

During the chin up exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.

How To Do Chin Up

1. Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
2. Straighten your arms, keep your knees bent and cross your lower legs.
3. Retract your shoulder blades and pull your body until your chin becomes aligned with the bar.
4. Pause for one to two seconds at the top, with the biceps under maximum tension. Slowly lower to the start position.

Tips

• Don’t get in the habit of doing half reps and chasing numbers.
• Lower to almost full extension of the elbow, but avoid locking out completely.

Know More: Pull Ups Vs Chin Ups: The Ultimate Comparison

Short Head Bicep Exercises Training Tips

1. Training Volume

It’s not practical to dedicate an entire workout to working out your short head biceps, but we’re guessing you already know that.

Sets

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Reps

The best rep ranges and loads to work with.

• 6-8 reps with heavy load
• 8-15 reps with moderate load
• 15-20+ with light load

The load should bring you to or near failure within the given rep ranges to be effective. 

2. Exercise Variety and Selection

You should include exercises that specifically target the short head of the biceps, such as barbell spider curls, preacher curls, concentration curls, and cable curls with a narrow grip.

To add variety and ensure well-rounded short head bicep development, you can switch up your arm workout each week with different exercises.

The sample workout plan has been updated to reflect a more recent workout regimen.

Week 1:

1. Incline Curls
2. Dumbbell Preacher Curls
3. Wide Grip Curls

Week 2:

1. Concentration Curls
2. Dumbbell Preacher Curls
3. Wide grip Barbell Curl

In Week 3:

1. Inner Bicep Curls
2. Preacher Curl
3. Concentration Curls

Week 4:

1. Concentration Curls
2. Spider Curls
3. Inner Bicep Curls

By rotating through these exercises, you can effectively target the short head of the biceps brachii muscle and prevent plateaus in your training.

3. Mind-Muscle Connection

Focus on the contraction and squeeze of the short head bicep during each repetition. Develop a strong mind-muscle connection to maximize engagement and results.

4. Progressive Overload

Increase the weight or resistance you use over time. Progressive overload is crucial for muscle growth and development.

Aim to challenge the short head of the biceps by progressively increasing the load you lift.

5. Training Frequency

Train the short head of the biceps with an appropriate frequency and volume. Aim for 2-3 workouts per week, allowing sufficient rest and recovery between sessions.

6. Nutrition and Recovery

Make sure you’re eating a balanced diet that helps your muscles grow and repair. Consume enough protein to aid in muscle recovery.

Additionally, it is important to get adequate sleep and rest in order to allow your muscles to recover and grow.

7. Increase Intensity

It’s also important to increase the intensity and workload over time.

1. Drop Sets

Start with a heavier weight and perform an exercise until failure. Then, immediately reduce the weight and continue the set without rest.

Drop sets help increase muscle fatigue and recruit additional muscle fibers for greater stimulation.

2. Supersets

Perform two different exercises back-to-back without resting in between. You can either target the short head with two different exercises, or pair a short head exercise with another exercise that focuses on a different muscle group.

Supersets help increase intensity and save time during workouts.

3. Eccentric Training

Focus on the eccentric part of the exercise, which is a slow and controlled descent. This places greater stress on the muscles, leading to increased strength and hypertrophy.

Short Head Bicep Exercise Plan

If your short head is lagging, and you really want to build a big bicep thickness, you can prioritize it, but still don’t forget about your long head. 

Dumbbell Short Head Bicep Plan

Exercise	Reps	Sets
Spider Curl	4	8-10
Standing Inner Biceps Curl	3-4	8-10
Standing Dumbbell Preacher Curl	3	10-12

Beginner Bicep Short Head Workout Plan

Exercise	Reps	Sets
Chin-ups	3-4	8-10
Preacher curl	3-4	8-10
Concentration Curl	3	10-12
One Arm Dumbbell Preacher Curl	3	8-10

Intermediate Short Head Bicep Workout Plan

Exercise	Reps	Sets
Wide Grip EZ Bar	4	6-8
Spider Curl	4	8-10
One Arm High Cable Curl	3-4	10-12
Zottman Curl	3-4	8-10

Frequently Asked Question 

How Do You Activate The Short Head Of The Bicep?

To activate the short head bicep during training, four main techniques can help you achieve that:

• Curling with your elbows in front of your body (upper arm held up parallel with the floor).
• Curl with a wide grip.
• Curling with a supinated grip (palm held upward and outward)
• Curing with your arms held laterally toward your body. 

What Bicep Workouts Work The Short Head?

There are many exercises that work the short head of the bicep. Many of them you probably already know, but maybe you didn’t realize they are best for the short head.

Use these exercises to strengthen your short head of the biceps and improve the overall function of your upper arms.

• Wide Grip Barbell Curl
• Spider Curl
• Preacher Curl
• One Arm High Cable Curl
• Dumbbell Preacher Curl
• Standing Inner Biceps Curl

Does short head make the bicep wider?

The shorter head of your biceps usually helps make your arm look bigger and fuller. If you are looking to gain size on your arms, you should train your short head.

The Short head of the bicep is a vital muscle head when it comes to mass and strength. It is the muscle at the inner part of the upper arm.

Do Preacher Curl Work Long Head?

Curling with your elbows in front of your body targets more of the short head bicep and brachialis. Incorporating a preacher curl into a short head bicep exercise brings a lot of benefits that don’t come with conventional bicep curls.

Which bicep exercises hit which head?

In general, bicep exercises that use a narrower grip will target the long (outer) head of the bicep better, such as close-grip preacher curls and close-grip barbell curls.

Whereas bicep exercises that use a wide grip will engage the short (inner) head of the biceps to a greater extent, such as wide grip barbell curls and inner bicep curls.

Takeaways

Working on your short head bicep allows you to shape your upper arm and make them appear stronger and bigger. You can increase the weight and reps recommended, achieving a better outcome, but you should do so slowly.

Remember that the slightest shift in the range of motion or hand positioning can make a significant impact.

If done correctly, these short head bicep exercises should help you build up that impressive inner and short head bicep peak and bicep strength.

12 Best Short Head Bicep Exercises For Bigger Arms