7 Best Short Head Bicep Exercises for Bigger Upper Arms

Key Takeaways

• Concentration curls isolate the short head of the bicep, promoting muscle growth and definition.
• Cable curls provide constant tension, which is crucial for effective muscle engagement.
• Hammer curls target both the short head and the brachialis, contributing to overall arm thickness.
• Using proper form prevents injury and maximizes muscle activation.
• The SOLE SW180 Adjustable Dumbbells have customizable weight settings, making them perfect for progressive overload in incline dumbbell curls and hammer curls.

Building the Short Head Bicep

The short head of the bicep contributes to the overall shape and size of your upper arms. But why should you zero in on this specific area? 

Improved Arm Size

Targeting the short head bicep can make your arms look bigger. This muscle runs along the inside of the upper arm. When it's stronger, it makes your arms look fuller. If you focus on exercises that work this muscle, you can see more arm girth over time.

Enhanced Arm Shape

A well-developed short head can make your biceps appear more peaked and defined, which is a coveted look in bodybuilding and fitness circles.

This is because a wider grip places the short head in a stronger mechanical position.

Supporting Other Lifts

Besides aesthetics, strengthening the short head of the bicep supports other lifts and exercises. 

Strong biceps are super important for movements like pull-ups and rows, where the arms play an essential role. 

1. Concentration Curls

This exercise focuses on a single arm at a time, so you get maximum contraction and engagement of the muscle.

Proper Form

To perform a concentration curl correctly, sit on a bench with your legs apart. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh. Slowly curl the weight up, keeping your upper arm stationary, then lower it back down. This controlled movement ensures that the short head is working hard.

Common Mistakes

Avoid swinging the dumbbell or using momentum to lift it. This can take the focus away from the bicep and increase the risk of injury. Also, ensure that your elbow stays in place throughout the movement to maintain tension on the muscle.

2. Cable Curls

Cable curls are fantastic for providing constant tension throughout the range of motion, which is essential for muscle growth. This exercise is particularly effective for targeting the short head due to the continuous resistance provided by the cable machine.

Equipment Setup

To set up for cable curls, attach a straight bar to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grip the bar with an underhand grip, making sure your hands are slightly wider than shoulder-width to target the short head effectively.

Execution Steps

Keep your elbows close to your sides and curl the bar towards your chest. Focus on squeezing the bicep at the top of the movement, then slowly return to the starting position. Slow and controlled is the name of the game here.

3. Hammer Curls

Hammer curls are a versatile exercise that targets the short head of the bicep and also the brachialis, a muscle that adds thickness to the upper arm. 

Grip Techniques

Hold a pair of dumbbells with a neutral grip, meaning your palms face each other. This grip is key to engaging the brachialis and short head effectively. Start with your arms at your sides and curl the weights up while keeping your wrists straight.

4. Preacher Curls

Preacher curls are a staple in any arm workout, known for their ability to isolate the bicep and minimize cheating when they lock your arms into position.

Adjusting Bench Height

To perform preacher curls, adjust the preacher bench so that the pad sits comfortably under your arms. 

Your armpits should rest at the top of the pad, allowing your arms to hang over the front. This position ensures maximum isolation of the bicep.

Curling Technique

Grip an EZ bar or dumbbell with an underhand grip and let your arms hang down. Curl the weight towards your shoulders, keeping your elbows stationary on the pad. Focus on squeezing your bicep at the top, then slowly lower the weight back down.

Avoid using momentum or lifting your elbows off the pad, as this can shift the focus away from the bicep. You want to pay attention to form to make sure the short head is doing the majority of the work.

5. EZ Bar Curls

EZ bar curls are a fantastic alternative to straight bar curls, especially for those looking to minimize wrist strain. This exercise is effective for targeting both the short and long head of the bicep.

Why Choose EZ Bar

The EZ bar's unique design allows for a more natural grip position, which reduces stress on the wrists and elbows. This makes it an excellent choice for individuals with joint issues or those looking to avoid them.

The angled grips of the EZ bar help engage the biceps more effectively than a straight bar, providing a better overall workout for the arms.

Wrist Positioning

• Stand with feet shoulder-width apart.
• Grip the EZ bar with hands shoulder-width apart, using the angled grips.
• Keep elbows close to your sides and curl the bar towards your chest.
• Squeeze your biceps at the top and slowly lower the bar back down.

6. Spider Curls

Spider curls are an excellent exercise for isolating the bicep, specifically the short head. Performed on an incline bench, this exercise keeps the bicep fully engaged throughout the movement. 

Incline Bench Adjustment

Set an incline bench to a 45-degree angle. Lie face down with your chest and stomach against the bench, letting your arms hang down freely to prevent any momentum or cheating during the curl.

Use dumbbells or a barbell, and keep your elbows slightly forward as you curl the weights toward your shoulders. Focus on a slow and controlled motion, emphasizing the contraction at the top.

Isolated Movements

Spider curls excel in isolating the biceps because the bench prevents any body movement that could aid the lift - so your biceps will be fully engaged as they’ll be doing all the work.

For maximum effectiveness, keep the reps slow and controlled, and avoid using heavy weights that force you to swing or jerk the weights up. 

Stay committed to your training and make adjustments as needed to continue progressing.

7. Incline Dumbbell Curls

This exercise targets the long head of the bicep while also engaging the short head, making it a well-rounded addition to your arm training routine.

Bench Setup

Adjust a bench to a 45-degree incline. Sit back with a dumbbell in each hand, letting your arms hang down fully extended. This starting position provides an excellent stretch for the biceps.

As you curl the dumbbells, keep your elbows stationary and focus on bringing the weights up towards your shoulders. Squeeze the biceps at the top and slowly lower the weights back down to the starting position.

The incline position reduces the likelihood of using momentum, ensuring the biceps do all the work.

Maximizing Training Results

It's better to perform a few exercises with perfect form than to rush through multiple sets with poor technique. Pay attention to the mind-muscle connection and ensure that your biceps are engaged throughout each movement.

Regularly incorporating bicep exercises into your routine will lead to gradual improvements in strength and size. Aim to train your biceps at least twice a week, allowing for adequate rest and recovery between sessions.

Proper Rest Periods

Rest allows your muscles to recover and grow stronger. When training your biceps, consider the length of your rest periods between sets and exercises.

For hypertrophy, or muscle growth, aim for rest periods of 30 to 90 seconds. This allows your muscles to recover just enough to perform the next set with intensity. However, if your goal is strength, longer rest periods of 2 to 3 minutes may be more beneficial.

The goal is to find a balance that suits your individual needs and fitness level. Adjust your rest periods based on how your body responds to the workout. 

Progressive Overload

• Increase the weight you lift over time.
• Add more sets or reps to your routine.
• Reduce rest periods to increase workout intensity.
• Incorporate advanced techniques like drop sets or supersets.

Build an Effective Workout Routine With SOLE Equipment

SOLE’s SW180 Adjustable Dumbbells can be used for controlled resistance and improved muscle engagement during your bicep workouts. 

1. Strengthen with SW180 Adjustable Dumbbells – Easily modify resistance levels to challenge your muscles and enhance strength training, from side crunches and bicep workouts to full-body workouts.

2. Boost Cardio with SOLE Ellipticals – Models like the E95S offer adjustable strides and smooth motion, making them ideal for effective, low-impact cardio sessions.

3. Track Progress with the SOLE+ App – Access hundreds of FREE fitness classes and guided workouts to stay motivated and achieve your fitness goals.

4. Enhance Stability with the SOLE Mat – Protect your floors and equipment while improving comfort and efficiency during strength or cardio exercises.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s SW180 Adjustable Dumbbells or the SRVO All-In-One Trainer and make every workout count!

Frequently Asked Questions

How often should I train my biceps?

It's generally recommended to train your biceps 1-2 times per week. This allows for adequate recovery while still providing enough stimulus for growth. Listen to your body and adjust the frequency based on your individual needs and goals.

Are heavy weights necessary for growth?

While lifting heavier weights can promote muscle growth, it's not the only way to see results. Focus on using a weight that challenges you while maintaining proper form. Gradually increase the weight as you get stronger.

Incorporate a mix of heavy lifting and higher-rep sets to maximize muscle growth and endurance.

What’s the best way to avoid injury?

To prevent injury, always prioritize proper form and technique. Avoid using momentum to lift weights and focus on controlled movements. Additionally, ensure you're using a weight that's appropriate for your fitness level.

Can SOLE equipment help improve my bicep workouts? 

Yes! The SW180 Adjustable Dumbbells allow you to easily increase resistance for bicep curls, hammer curls, and other arm exercises. With quick weight adjustments, you can maximize muscle engagement and progression in every workout.