If you’re looking to build and tone your biceps, targeting the short head of the biceps is a must. The biceps brachii muscle is made up of two heads: the long head and the short head. While both heads contribute to bicep development, the short head is often neglected in favour of the long head.
However, incorporating exercises that specifically target the short head can help you achieve a well-rounded, muscular look. Here are some short head biceps exercises to add to your workout routine:
Hammer curls
Hammer curls are a great exercise for targeting the short head of the biceps. To perform this exercise, hold a pair of dumbbells at your sides with your palms facing inwards (towards your body). Keeping your elbows stationary, bend your arms and curl the dumbbells towards your shoulders. Lower the dumbbells back down to the starting position and repeat for the desired number of reps.
Preacher curls
Preacher curls are another excellent exercise for targeting the short head of the biceps. To perform this exercise, sit on a preacher bench and hold a dumbbell in one hand. Rest your elbow on the bench and curl the dumbbell towards your shoulder, keeping your upper arm stationary. Lower the dumbbell back down to the starting position and repeat for the desired number of reps.
Incline dumbbell curls
Incline dumbbell curls are a variation of traditional dumbbell curls that can help target the short head of the biceps. To perform this exercise, sit on an incline bench and hold a dumbbell in each hand. Keeping your elbows stationary, curl the dumbbells towards your shoulders. Lower the dumbbells back down to the starting position and repeat for the desired number of reps.
Cable curls
Cable curls are another effective exercise for targeting the short head of the biceps. To perform this exercise, attach a straight bar or E-Z bar to a low pulley cable machine. Hold the bar with an underhand grip and curl it towards your shoulders, keeping your elbows stationary
In addition to incorporating specific bicep exercises into your workout routine, adding the right supplements to your diet can also help support muscle growth and development. Protein powders and bars, for example, can help provide the necessary building blocks for muscle repair and growth. Omega-3 fatty acids can help reduce inflammation and support joint health, which can be especially important for those who engage in heavy weight training. And multivitamins can help ensure you’re getting all the nutrients your body needs to function optimally. It’s important to choose high-quality supplements and to use them as directed. Always talk to your healthcare provider before starting any supplement regimen.
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