13 Best Short Head Bicep Exercises

If you want to grow your upper arms muscles, you have to focus on your biceps. You will have to focus on both, short head and long head, part of the biceps. Doing the short head bicep exercises, you can isolate that one part of the bicep and grow it.

Many people make the mistake of just doing some overall bicep exercises. But to have the knowledge about the different parts of the biceps and the exercises required to hit them can make you more advanced. It can also help you grow your bicep muscles effectively. In this article you can find the 13 best short head bicep exercises.

What is the short head part of the bicep?

Bicep is divided into two parts, long head and short head. Short head is the inner part of the biceps. It originates from the shoulder blade and inserts into the radial tuberosity. That is the bony bump on the thumb side of the forearm. The short head of the bicep is responsible for arm flexion and supination (rotation of the forearm and hand so that the palm faces forward or upward).

While performing bicep curls or any other arm flexion exercises, both the short and long heads of the biceps are activated to a certain degree. However, certain exercises can help activate either the short or long head depending on the specific movement and muscle activation patterns. You can follow the link for exercises that effectively target long head part of the bicep.

So, here are the best short head bicep exercises for you.

Barbell short head bicep exercises

1) Barbell bicep curls

Bicep curls with barbell are one of the best short head bicep exercise. It is quite easy to grasp as well.

1. Stand with your feet shoulder-width apart and grasp the barbell with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
2. With the barbell at arm’s length in front of you, slowly bend your elbows. Then raise the bar towards your chest. Make sure to keep your elbows close to your sides and avoid swinging the weight.
3. Once the bar reaches your chest, pause for a moment, then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

2) E-Z bar bicep curls

EZ bar bicep curls are same as barbell bicep curls, only with a different bar.

1. Stand with your feet shoulder-width apart. Then, grasp the wider grip of the E-Z bar with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
2. With the E-Z bar at arm’s length in front of you, slowly bend your elbows. Then raise the bar towards your chest. Make sure to keep your elbows close to your sides and avoid swinging the weight.
3. Once the bar reaches your chest, pause for a moment, then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

3) Barbell preacher curls

Barbell preacher curl is an isolation exercise and very helpful in isolating the short head of the bicep.

1. Start by positioning yourself at a preacher curl bench with a barbell. The preacher curl bench has a pad that supports your arm, allowing you to isolate the biceps during the whole exercise effectively.
2. Then grasp the barbell with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
3. Place the back of your upper arms (triceps area) against the pad on the preacher curl bench. While making sure your arms are supported throughout the entire movement.
4. With the barbell at arm’s length, slowly bend your elbows and raise the bar towards your chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
5. Once the bar reaches near your upper chest, pause for a moment, then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

4) E-Z bar preacher curls

E-Z bar preacher curl, just like barbell preacher curl, is an isolation exercise. It very helpful in isolating the short head of the bicep.

1. Start by positioning yourself at a preacher curl bench with a E-Z bar. The preacher curl bench has a pad that supports your arm, allowing you to isolate the biceps during the whole exercise.
2. Then grasp the E-Z bar with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
3. Place the back of your upper arms (triceps area) against the pad on the preacher curl bench, making sure your arms are supported throughout the entire movement.
4. With the E-Z bar at arm’s length, slowly bend your elbows and raise the bar towards your chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
5. Once the E-Z bar reaches near your upper chest, pause for a moment, then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

5) Barbell Spider Curls

Barbell spider curls are again very good variation of bicep curls that isolate the biceps.

1. Start by laying on your stomach on an inclined bench, set to 45 degrees, with a barbell. Bend your knees (or not) in order to get a good grip on your feet for balance. Drop your arms towards the floor (in other words, loosening them) while your chest and stomach are well pressing on the bench.
2. Then grasp the barbell with a palms-up grip, hands shoulder-width apart. Keep your back straight.
3. Keeping your upper arms stationary, slowly bend your elbows and raise the bar towards your upper chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
4. Once the bar reaches your chest, pause for a moment, feel the stretch and then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

6) E-Z bar Spider Curls

E-Z bar spider curls (same as barbell spider curls) are again very good variation of bicep curls that isolate the biceps.

1. Start by laying on your stomach on an inclined bench, set to 45 degrees, with an E-Z bar. Bend your knees (or not) in order to get a good grip on your feet for balance. Drop your arms towards the floor (in other words, loosening them) while your chest and stomach are well pressing on the bench.
2. Then grasp the E-Z bar with a palms-up grip, hands shoulder-width apart. Keep your back straight.
3. Keeping your upper arms stationary, slowly bend your elbows and raise the bar towards your upper chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
4. Once the bar reaches your chest, pause for a moment, feel the stretch and then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

Dumbbell short head bicep exercises

7) Dumbbell bicep curls

Bicep curl with dumbbell is a classic exercise that effectively target the short head of the biceps. Here’s how to perform the exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing forward. Keep your back straight and engage your core.
2. With the dumbbells at arm’s length in front of you, slowly bend your elbows. Then raise the weights towards your shoulders. Make sure to keep your elbows close to your sides and avoid swinging the weights.
3. Once the weights reach your shoulders, pause for a moment, then slowly lower the weights back to the starting position. Keep your upper arms stationary and control the weights throughout the entire movement.

8) Dumbbell spider curls

Dumbbell spider curls are also very effective at engaging and activation the short head of the bicep. It is performed exactly like barbell spider curls, only with dumbbell.

1. Start by laying on your stomach on an inclined bench, set to 45 degrees, with dumbbells in both the arms. Bend your knees (or not) in order to get a good grip on your feet for balance. Drop your arms towards the floor (in other words, loosening them) while your chest and stomach are well pressing on the bench.
2. Then grasp the dumbbells with a palms-up grip, hands shoulder-width apart. Keep your back straight.
3. Keeping your upper arms stationary, slowly bend your elbows and raise the dumbbells towards your upper chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
4. Once the dumbbell reaches your chest, pause for a moment, feel the stretch and then slowly lower the dumbbell back to the starting position. Keep your upper arms stationary and control the weights throughout the entire movement.
5. Unlike barbell, you can do this alternately with both the arms or use them at the same time.
6. For better hitting the short head, keep your forearms a little outward.

9) Dumbbell preacher curls

Dumbbell Preacher curls are again a very good option for hitting the short head. You can do this with one are one after the another or can do it using both the arms movement at the same time.

1. Start by positioning yourself at a preacher curl bench with a dumbbell or 2. 2, if you are doing it with both the arms at the same time. The preacher curl bench has a pad that supports your arm, allowing you to isolate the biceps during the whole exercise.
2. Then grasp the dumbbells with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
3. Place the back of your upper arms (triceps area) against the pad on the preacher curl bench, making sure your arms are supported throughout the entire movement. While using single arm, place only one arm on the pad. And turn your body a little to the other side of the arm placed on the pad, to make the arm rest comfortable on the preacher curl pad.
4. With the dumbbells at arm’s length, slowly bend your elbows and raise the bar towards your chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
5. Once the bar reaches near your upper chest, pause for a moment, then slowly lower the bar back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.
6. For single arm do the same, with 8-12 repetitions with one arm and the 8-12 repetitions with the other.

10) Dumbbell concentration curls (best short head bicep exercise)

Dumbbell concentration curls are among the best short head bicep exercises to isolate them.

1. Sit on a flat bench (or chair). Place your feet flat on the floor. Move both of your knees outward in order to make some space between your legs (making not less than 45 degrees angle with each other). Hold a dumbbell in one hand, with your palm facing forward.
2. Place the back of one of your arms on the inside of your thigh (for example, left arm on left thigh or same on other side). Keep your elbow close to your knee. Keep your back straight and engage your core.
3. With the dumbbell at arm’s length in front of you, slowly bend your elbow and raise the weight towards your shoulder. Make sure to keep your upper arm stationary and avoid swinging the weight.
4. You can rest the hand of your other arm (which is not being used) on your other thigh, for better hold.
5. Once the weight reaches your shoulder, pause for a moment, then slowly lower the weight back to the starting position. Keep your upper arm stationary and control the weight throughout the entire movement.

Cable short head bicep exercises

11) Cable bicep curls

Bicep curls with cable pulley are a variation of the bicep curl exercise that utilizes resistance from a cable machine. Here’s how to perform the exercise:

1. Stand facing a cable machine with a single cable handle attached to the low pulley. Grasp the handle with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
2. With the cable handle at arm’s length in front of you, slowly bend your elbows and raise the handle towards your shoulders. Make sure to keep your elbows close to your sides and avoid swinging the handle.
3. Once the handle reaches your shoulders, pause for a moment, then slowly lower the handle back to the starting position. Keep your upper arms stationary and control the handle throughout the entire movement.

12) Cable preacher curls

Cable preacher curl is a variation of bicep curl where preacher curl bench and cable are used. It is a good variation to hit those short head part of biceps. You can try out this if you want to try something new as well as getting the most out of it.

1. Place the preacher curl bench in front of the cable pulley. Put the cable pulley to the lowest height. Attach the single cable handle to the cable pulley.
2. Now, start by positioning yourself at a preacher curl bench. The preacher curl bench has a pad that supports your arm, allowing you to isolate the biceps during the whole exercise.
3. Then grasp the handle with a palms-up grip, hands shoulder-width apart. Keep your back straight and engage your core.
4. Place the back of your upper arms (triceps area) against the pad on the preacher curl bench, making sure your arms are supported throughout the entire movement.
5. With the handle at arm’s length, slowly bend your elbows and raise the bar towards your chest. Make sure to keep your upper arms stationary and avoid swinging the weight.
6. Once the handle reaches near your upper chest, pause for a moment, then slowly lower the handle back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

13) Preacher machine curl (Short head bicep exercises)

1. Sit on the preacher bench with your arms extended, holding the bar attachment or handles attachment with a palms-up grip. Adjust the height of the bench and the weight stack so that the handles of the machine are at arm’s length.
2. Place your upper arms on the preacher bench pad (back of the upper arm, triceps area), with your elbows positioned at the top of the bench. Keep your back straight and engage your core.
3. Slowly bend your elbows and raise the bar or weights towards your shoulders, making sure to keep your upper arms stationary on the bench.
4. Once the handles reach your shoulders, pause for a moment, then slowly lower the handles back to the starting position. Keep your upper arms stationary and control the weight throughout the entire movement.

Conclusion

With these best short head bicep exercises, one can easily engage, activate and grow the short head of the biceps. With practice, the form and muscle-mind connection also increase. They can be easily done with barbell, dumbbell or cable. It is always advised to have a proper form while doing any exercise.