When it comes to arm day at the gym, the biceps are usually a top priority. They are one of the most noticeable muscles in the upper body and are often a symbol of strength and fitness. To achieve well-defined and strong biceps, it’s important to target all of the muscle heads that make up the bicep muscle, including the short head. The following exercises are specifically designed to target the short head of the biceps and will help you build the impressive arms you desire.
Dumbbell Hammer Curl
The dumbbell hammer curl is a fantastic exercise for focusing on the short head of the biceps. Stand with your feet shoulder-width apart is a good place to start while keeping two dumbbells by your sides with your palms facing your thighs. As you maintain still upper arms, bend the weights towards your shoulders. Be cautious to maintain straight wrists throughout the motion as this will help to isolate the biceps.
Concentration Curl
The concentration curl is a classic exercise for the biceps, and it is particularly effective for targeting the short head. Sit on a bench or chair with your legs spread apart and a dumbbell in your right hand. Place your right elbow on the inside of your right knee and curl the weight up towards your shoulder, keeping your upper arm stationary. Repeat for several reps on each arm.
Preacher Curl
The preacher curl is another exercise that is ideal for targeting the short head of the biceps. Start by sitting at a preacher bench and placing your arms on the pad. Hold a barbell with a close grip, and keep your elbows in line with your shoulders. Slowly lower the barbell until your arms are extended, and then curl the bar back up towards your shoulders. Keep your upper arms in contact with the pad throughout the exercise.
Incline Dumbbell Curl
The incline dumbbell curl is a variation on the standard dumbbell curl that targets the short head of the biceps. Start by lying on an incline bench with a pair of dumbbells in your hands. Allow your arms to hang straight down from your shoulders, and then curl the weights up towards your shoulders, keeping your elbows close to your sides. Make sure to keep your wrist straight throughout the exercise to avoid any unnecessary strain on the forearms.
Close Grip EZ-Bar Curl
The close grip EZ-bar curl is a simple exercise that can be done with a barbell and weights. Hold the barbell with a close grip, and keep your elbows close to your sides. Slowly curl the bar up towards your shoulders, keeping your upper arms stationary. Make sure to keep your wrists straight and avoid swinging the weights, as this can take the focus off of the biceps.
In conclusion, these five exercises are effective for targeting the short head of the biceps and building strong and defined arms. Incorporate them into your workout routine, along with exercises for the long head and overall bicep development, for the best results. Remember to use proper form, gradually increase weight, and rest between sets to avoid injury and maximize gains.
