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In the development of the biceps, beginners often make a big mistake: they mistake the front surface of the shoulder for one whole muscle, but in fact, it consists of three parts – the biceps muscle (long, short head) and the brachialis. The short head of the biceps is interesting in that it gives the maximum volume to the muscle and is a bundle of the largest volume. Without working out this part of the biceps, it will be more difficult to develop large shoulder volumes. Therefore, below we will consider the most effective exercises for the short head of the biceps.
Principles of Short Head Bicep Workout
- In order to build arms and emphasize the load on the inner side of the biceps, which is located closer to the torso, you need to use basic exercises with free weights and some exercises for deep pumping of the site, which are performed in block simulators or with fixation in the elbow joint.
- Basic exercises are performed either standing or sitting. For their implementation, it is best to use a barbell, but in the absence of one, dumbbells are also suitable. However, it will be difficult to maintain the correct technique, namely the amplitude and angle when flexing at the elbow joint.
- These exercises should be performed using a heavy weight of at least 70% of one repetitive maximum.
- The number of sets is at least 3. The range of repetitions is 8-10.
- The best way to do the exercises is while sitting.
- Movements should be slow, smooth. Dash and cheating are completely excluded.
- It is also imperative to perform a warm-up approach before using a working weight.
- Basic short head exercises are done at the beginning of the workout.
- Elbow and crossover exercises are performed after the basic exercises.
- The rep range for these exercises is 12-14. Both sets and reps are selected individually.
The 5 Best Short Head Bicep Exercises
1. Seated Barbell Curl
This is the most effective exercise and should rightfully be given the first place. To perform it, you need to take a sitting position, spread your legs wide and place the barbell on your hips. It is important to grab the bar wide, that is, wider than the shoulders, then perform the flexion. At the lowest point of the amplitude, the bar should not touch the thighs.
2. EZ-Bar Scott Curl
The technique is excellent for working out the muscle after the main exercise. Bending can be done in two ways: the first is with the elbows close to each other and the hands are narrow on the bar, the second is with the elbows at shoulder level and the hands are wide on the bar. In both cases, the lowest point of the amplitude is at the moment the forearms reach the horizontal line.
3. Standing Cable Crossover Bicep Curl
To perform this exercise, you need to stand in the center of the simulator frame and, stretching your arms out to the sides, bend them at the same time.
4. Wide Reverse Grip Pull-Ups
To perform this type of pull-up, you should take it wider than your shoulders.
5. Seated Dumbbell Supinated Bicep Curl
The exercise is performed on a bench at an incline of 45 degrees. At the top point of the amplitude, the athlete must perform supination and maintain a short pause. It is necessary to ensure that the elbows remain in the same position – pressed against the torso and do not move in a vertical plane.