Biceps brief head workout routines prepare the part of the biceps most answerable for growing higher arm width and thickness.

On this article, you’ll be taught what the brief head of the biceps is, the distinction between lengthy head vs brief head biceps workout routines, one of the best biceps brief head workout routines for measurement and energy, and extra.

What Is the Brief Head of the Biceps?

The biceps brachii, or “biceps,” is the muscle group situated on the entrance of the higher arm between the shoulder and elbow.

It has two heads:

  • The lengthy head: The biceps lengthy head is situated in the direction of the skin of the higher arm and offers the looks of a “peak” when flexed. It “crosses” the shoulder joint, which suggests it’s most stretched and capable of generate most drive when your arm is behind your physique. It flexes the elbow (bends the elbow to carry the hand to the shoulder), supinates the forearm (twists the forearm to face the palm upward), and assists shoulder flexion (elevating the arm from the aspect overhead).
  • The brief head: The brief head of the biceps is on the within of the higher arm and contributes extra to biceps width and “thickness” than the lengthy head. In contrast to the lengthy head, it doesn’t cross the shoulder joint, which suggests it doesn’t help motion on the shoulder. As an alternative, its major features are elbow flexion and wrist supination. 

Right here’s how the biceps look in your physique:


Biceps Anatomy

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Lengthy Head vs. Brief Head: Biceps Coaching Suggestions

As each biceps heads contribute to bending the elbow and twisting the wrist, fully isolating both head is unimaginable. That stated, adjusting your train approach would possibly assist emphasize the brief head.

There are two principal theories about how to do that:

  1. Positioning your arms in entrance of your torso considerably shortens the biceps lengthy head, which can cut back its position in elbow flexion. Consequently, the brief head might have to compensate, probably making workout routines with this arm place simpler for growing the brief head.
  2. Turning your arms inward throughout bicep workout routines (i.e., curling your hand towards your reverse shoulder) higher aligns the brief head’s fibers with the route of resistance, probably enhancing its involvement.

Sadly, these theories lack scientific proof. Nonetheless, we are able to use them to create an method to biceps coaching that will goal the brief head greater than the lengthy head.

Particularly, prioritize workout routines that place your higher arms in entrance of your physique and rotate your arms inward. If the above theories maintain, this may enable you develop your biceps brief head. 

Even when these lengthy head vs. brief head biceps coaching theories will not be totally correct, this method has no main drawbacks. The worst final result is that these workout routines received’t emphasize the brief head as a lot as anticipated. However, they received’t negatively impression total biceps progress.

In different phrases, they may not “isolate” the brief head the way in which you supposed, however they’ll enable you construct greater biceps total.  

The 8 Greatest Biceps Brief Head Workouts for Hypertrophy

Listed here are the 8 greatest brief head biceps workout routines for growing thick higher arms.

1. Chin up

The chin-up trains your biceps to a excessive diploma and positions your higher armsin entrance of your physique. It additionally means that you can raise heavy weights safely and progress frequently, making it superb for constructing greater biceps. 

  1. Seize a pull-up bar along with your fingers round shoulder-width aside and your palms going through you.
  2. Carry your ft so that you just’re hanging along with your arms straight.
  3. Pull your physique up till your chin is above the bar.
  4. As soon as your chin has handed the bar, decrease your self below management to the beginning place.

2. EZ-Bar Preacher Curl

The preacher curl bench holds your arms in entrance of your physique and prevents you from utilizing momentum to “cheat” the burden up, guaranteeing your biceps need to do nearly all of the work.

  1. Regulate a preacher curl station in order that the highest of the pad sits in your armpits when you’re sitting on the seat. 
  2. Seize the EZ bar with a shoulder-width grip and your palms going through you. 
  3. Curl the burden as much as shoulder top, ensuring to maintain your elbows on the pad. 
  4. Decrease the bar and return to the beginning place.

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3. Cable Preacher Curl

Utilizing a cable machine for the cable preacher curl ensures fixed rigidity in your biceps all through every rep (significantly through the eccentric portion of every rep), which is useful for biceps progress. 

  1. Set the pulley on a cable machine to the bottom setting and fix a straight bar attachment.
  2. Transfer a preacher curl bench in entrance of the pulley and alter the seat top in order that the highest of the pad rests in your armpits when you’re sitting on the seat.
  3. Place your higher arms about shoulder-width aside on the pad, and seize the bar along with your palms going through up.
  4. Curl the bar up till your fingers are in entrance of your shoulders, ensuring to maintain your elbows on the pad.
  5. Decrease the bar and return to the beginning place.

4. Machine Preacher Curl

The machine preacher curl is simpler to be taught and carry out than the free-weight model, making it a priceless different for learners. As a result of it requires little stabilization, it’s additionally gentler in your joints, so it’s usually extra appropriate for individuals with elbow points. 

  1. Regulate a preacher curl machine seat in order that the highest of the pad rests in your armpits when you’re sitting on the seat. 
  2. Place your higher arms about shoulder-width aside on the pad, and seize the handles along with your palms going through up.
  3. Curl the handles up till your fingers are in entrance of your shoulders, ensuring to maintain your elbows on the pad. 
  4. Decrease the handles and return to the beginning place.

5. Dumbbell Preacher Curl

The dumbbell preacher curl means that you can prepare every arm independently, which helps you discover and repair muscle imbalances.

  1. Regulate a preacher curl bench in order that the highest of the pad rests in your armpits when you’re sitting on the seat.
  2. Seize a dumbbell in every hand, place your higher arms about shoulder-width aside on the pad, straighten your arms, and switch your wrists so your palms are going through up.
  3. Curl the dumbbells up till your fingers are in entrance of your shoulders, ensuring to maintain your elbows on the pad. 
  4. Decrease the dumbbells and return to the beginning place.

5. Focus Curl

The focus curl trains your biceps along with your arm rotated inward and in entrance of your physique, which possible makes it an efficient brief head biceps train to incorporate in your biceps exercises. 

  1. Sit on a bench along with your ft on the ground somewhat wider than shoulder-width aside, and seize a dumbbell in your proper hand. 
  2. Lean ahead, place your proper triceps towards the within of your proper thigh, and let your proper arm hold towards the ground.
  3. Curl the dumbbell till your proper hand is in entrance of your proper shoulder.
  4. Decrease the dumbbell and return to the beginning place.
  5. When you’ve accomplished the specified variety of reps, repeat the method along with your left arm.

6. Barbell Curl

The barbell biceps curl isn’t a brief head biceps train per se, but it surely’s among the best workout routines for total biceps progress. It additionally means that you can raise heavy weights, which is usually higher for measurement and energy achieve. 

  1. Whereas standing upright, maintain a barbell along with your palms shoulder-width aside and going through away from you. Your arms must be straight and the bar must be resting towards your thighs.
  2. Convey the bar to shoulder top by bending on the elbow.
  3. Decrease the burden and return to the beginning place.

Tip: To make the barbell curl a simpler biceps brief head train, increase the bar to eye stage, permitting your higher arms to maneuver ahead, then decrease it to the beginning place.

7. Spider Curl

The spider curl is a superb brief head biceps train as a result of it positions your arms in entrance of your physique. It additionally requires much less tools than many different workout routines concentrating on the brief head of the biceps, which makes it a viable possibility for individuals who prepare at residence or whereas touring and don’t have entry to machines.

  1. Set an incline bench to roughly a 30-degree angle. 
  2. Seize a dumbbell in every hand and lie inclined on the bench along with your ft on the ground and your arms prolonged towards the bottom. 
  3. With out shifting your elbows backward or ahead, curl the dumbbells till your fingers are in entrance of your shoulders.
  4. Decrease the dumbbells and return to the beginning place.

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8. Mendacity Excessive Cable Curl

The mendacity excessive cable curl is a superb brief head biceps train that retains your arms in entrance of your physique with out the necessity for a preacher curl bench.

  1. Set the pulley on a cable machine to the very best setting and fix the straight bar attachment. 
  2. Seize the attachment with each fingers and lie supine on the ground along with your ft 6-to-12 inches from the machine. 
  3. Enable the cable to tug your arms towards the pulley to type a 45-degree angle with the ground.
  4. Bend your elbows and curl the bar towards your face.
  5. Reverse the motion and return to the beginning place.