If you are looking to target the short head of your bicep, then you have come to the right article. This article will discuss the best short head bicep exercises and how to perform them properly. We will prioritize the muscle-building aspects of these exercises so that you can achieve maximal results in minimal time. Let’s get started!
Anatomy of the Biceps
Before we discuss the best short head bicep exercises, it is essential to understand the anatomy of the biceps brachii. The biceps brachii is composed of two heads: the short head and the long head. The short head originates from the coracoid process, which is a projection off of the shoulder blade. The long head originates from the supraglenoid tubercle, which is a projection off of the shoulder blade. The biceps brachii inserts at the radial tuberosity, which is a projection off of the radius bone in the forearm.
The biceps brachii is responsible for elbow flexion and forearm supination. Elbow flexion is the movement of bringing the hand closer to the shoulder. Forearm supination is the movement of turning the palm from facing down to facing up.
Now that we have a basic understanding of the anatomy of the biceps brachii, let’s discuss the benefits of short head bicep exercises.
The Benefits of Short Head Bicep Exercises
There are many benefits to performing short head bicep exercises. First and foremost, short head bicep exercises help to build muscle in the short head of the biceps brachii. This is important because the short head is responsible for elbow flexion. By building muscle in the short head, you will be able to increase your strength and power when performing activities that require elbow flexion, such as lifting weights.
In addition to building muscle in the short head of the biceps brachii, short head bicep exercises also help to build muscle in the other muscles of the arm, such as the biceps brachii long head, and the forearm muscles. This is important because these muscles work together to stabilize the elbow joint during activities that require elbow flexion, such as lifting weights.
Finally, short head bicep exercises help to improve the appearance of the arms. This is because short head bicep exercises help to build muscle in the upper arms, which can make the arms look larger and more muscular.
The Best Short Head Bicep Exercises
Now that we have discussed the benefits of short head bicep exercises, let’s discuss the best short head bicep exercises. The following exercises are the best short head bicep exercises because they emphasize the short head of the biceps brachii and are effective at building muscle in this muscle group.
Exercise #1: Seated Alternating Dumbbell Curl
The Seated Alternating Dumbbell Curl is a short head bicep exercise that emphasizes the short head of the biceps brachii.
Set-Up:
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Sit on a bench with a dumbbell in each hand, palms facing forward, and arms extended straight.
Execution:
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From the set-up position, curl one dumbbell while keeping your elbow and shoulder stationary.
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As you curl the dumbbell, rotate your palm so that it is facing your shoulder at the top of the curl.
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Lower the dumbbell back to the starting position, and repeat with the other arm.
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Complete all reps with one arm before switching to the other arm.
Exercise #2: Standing Resistance Band Hammer Curl
The Seated Alternating Dumbbell Curl is another effective short head bicep exercise.
Set-Up:
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Stand with your feet shoulder-width apart, and place a resistance band under your feet.
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Grasp the handles of the resistance band with your palms facing your thighs.
Execution:
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From the set-up position, curl your hands toward your shoulders while keeping your elbows and shoulders stationary.
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As you curl the resistance band, rotate your palms so that they are facing your shoulders at the top of the curl.
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Lower the resistance band back to the starting position, and repeat.
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Complete all reps before switching to the other arm.
Exercise #3: Seated Alternating Dumbbell Hammer Curl
A seated alternating dumbbell hammer curl cue is to keep the elbows and shoulder stationary, which emphasizes the short head of the biceps brachii. Perform the movement slower to focus more on the brachialis rather than the biceps brachii muscles.
Set-Up:
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Sit on a bench with a dumbbell in each hand, palms facing your thighs, and arms extended straight.
Execution:
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From the set-up position, curl one dumbbell while keeping your elbow and shoulder stationary.
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As you curl the dumbbell, rotate your palm so that it is facing your shoulder at the top of the curl.
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Lower the dumbbell back to the starting position, and repeat with the other arm.
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Complete all reps with one arm before switching to the other arm.
Exercise #4: Preacher Curl
The preacher curl is a bicep isolation exercise that focuses on the biceps brachii’s short head.
Set-Up:
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Sit on a preacher curl bench, and place your palms on the pad with your fingers wrapped around the EZ curl bar.
Execution:
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From the set-up position, curl your hands toward your shoulders while keeping your elbows and shoulders stationary.
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As you curl the weight, rotate your palms so that they are facing your shoulders at the top of the curl.
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Lower the weight back to the starting position, and repeat.
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Complete all reps before switching to the other arm.
Common Short Head Bicep Exercise Mistakes
Now that we have discussed the best short head bicep exercises, let’s discuss some common mistakes that people make when performing these exercises. One common mistake is to swing the weights. This not only takes away from the effectiveness of the exercise but can also lead to injury. Another common mistake is to use too much weight. This can lead to poor form and puts unnecessary stress on the joints. Finally, some people cheat by using momentum to curl the weight. This takes away from the time under tension that is necessary to build muscle.
If you are performing any of these exercises for the first time, it is important to use a lighter weight so that you can focus on proper form. Once you have mastered the exercise with a lighter weight, you can gradually increase the amount of weight that you are using. Remember to focus on quality over quantity, and always use good form to avoid injury.
Summary
In summary, some of the best short head bicep exercises are the Seated Alternating Dumbbell Curl, Standing Resistance Band Hammer Curl, Seated Alternating Dumbbell Hammer Curl, and Preacher Curl. These exercises all emphasize the short head of the biceps brachii and are great for building muscle. When performing these exercises, be sure to use good form and focus on quality over quantity. If you are new to these exercises, start with a lighter weight so that you can focus on proper form.
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