short head biceps exercises
When it comes to building bigger and stronger biceps, most people focus on the short head of the muscle, which is the part that’s most visible when flexing. The short head is responsible for the peak of the bicep and is often the main focus of bicep exercises. However, it’s important to work out both heads of the bicep muscle to achieve a well-rounded and proportionate arm.
In this article, we will take a look at 7 short head bicep exercises that are perfect for maximum definition. These exercises are designed to target the short head of the bicep and are suitable for all fitness levels.
- Standing Barbell Curl: This exercise is a classic bicep exercise that targets the short head of the bicep. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
- Standing Dumbbell Curl: This exercise is similar to the standing barbell curl but uses dumbbells instead. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement.
- Standing Cable Curl: This exercise targets the short head of the bicep by using a cable machine. Stand facing a cable machine with a straight bar attachment and hold the bar with an underhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement.
- Standing Reverse Curl: This exercise targets the short head of the bicep by using an overhand grip. Stand with your feet shoulder-width apart and hold a barbell or dumbbells with an overhand grip. Keep your elbows close to your body as you curl the weight up towards your shoulders, squeezing your biceps at the top of the movement. This exercise also works the brachioradialis muscle in the forearm, providing additional definition to the upper arm.
- Incline Dumbbell Curl: This exercise targets the short head of the bicep by using an incline bench. Sit on an incline bench with a dumbbell in each hand and your palms facing forward. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement. The incline bench positions the biceps in a slightly different angle, providing extra emphasis on the short head of the muscle.
- Hammer Curl: This exercise targets the short head of the bicep by using a neutral grip. Stand with your feet shoulder-width apart and hold dumbbells with a neutral grip. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement. This exercise also works the brachioradialis muscle in the forearm, providing additional definition to the upper arm.
- Seated Dumbbell Curl: This exercise targets the short head of the bicep by using a seated position. Sit on a flat bench with a dumbbell in each hand and your palms facing forward. Keep your elbows close to your body as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement. The seated position eliminates the use of momentum, putting more emphasis on the biceps.
In conclusion, these 7 exercises are perfect for targeting the short head of the bicep and achieving maximum definition. Incorporating these exercises into your workout routine and increasing weight gradually as you get stronger will give you the well-rounded and proportionate arm you desire. Remember to use proper form and controlled movement, and always consult a physician before starting any new exercise program. And don’t forget to visit Mittlo.com for more tips and information on fitness and health.