9 Best Short Head Bicep Exercises That Can Help Build Massive Upper Arms

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The biceps or the biceps brachii is a large muscle located at the front of the upper arm. It includes the short head and the long head. But the short and long heads of the biceps work together as a single muscle.

The question is: are there any short head bicep exercises that can target that head in isolation? Read on to find out.

The short head lies below the long head of the biceps. That makes it very challenging to target it in isolation with any exercise.

But if one of your fitness goals is to build bigger arms, then you should aim for exercises that can help you target the short and long heads of the biceps together with the brachialis in different proportions. Curls, with variations, are the best exercises for building massive upper arms.

Adding variety to your exercises and being selective with the type of exercises you choose can help you achieve your desired goals. It can also add fun and excitement to your workout.

How do you target the short head of the bicep if it is hidden?

According to Joe Wuebben and Jim Stoppani, the key to short head bicep exercises is where you place your hand when doing curls. How you hold the barbell, for example, can determine the focus of your movement.

A grip wider than your shoulders on the barbell will help you target the short head. In the same vein, a narrow grip that places your hands at a distance less than the width of your shoulders will help you focus on the long head of the biceps.

Also, any movement that does not stretch the long head will be an effective short head bicep exercise, while the opposite will be correct for long head bicep exercises.

In effect, the best short head bicep exercises are the ones that place the arms in front of you when you are going through the movement.

Best short head bicep exercises for building bigger upper arms

Try these short head bicep exercises to help you build a much bigger muscle for fuller-looking well-toned upper arms.

Reverse grip with EZ curl bar

Reverse bicep curls, also known as pronated bicep curls, are one of the best short head bicep exercises.

They can help target your biceps, forearms, and outer arms. You do the exercise by holding the bar with your palms facing down.

The reverse curl, combined with the EZ curl bar, will help reduce any risk of injury and stress on your forearms and joints.

You can use a straight bar or a pair of dumbbells for the short head bicep exercises if you don’t have a curl bar

Required equipment: EZ curl bar, Dumbbell, barbell, or weighted bar

Steps to follow

• Using a wide underhand grip, stand upright, holding the EZ bar in front of your thighs. Ensure your grip is more than a shoulder-width apart
• Take in a deep breath, and curling the bar, bring it up to your shoulders
• Then, squeezing your biceps, gradually lower the bar to your starting position
• Repeat 10- 15 reps for a set and up to 3 sets per session

Wide grip barbell curls

Barbell curls are effective short head bicep exercises worth considering. They can target both heads of the triceps. But a wider grip will help you target the short head of the biceps.

Required equipment: EZ curl bar, barbell, or weighted bar

Steps to follow

• Grab the bar with your grip more than your shoulders. Your palms must face downward
• Stand upright and bring the bar up to your thighs. Keep your feet apart by a hip-width
• Engage your abs and squeeze your biceps.
• Then, bend your arms and curl the bar to bring it to your shoulders. Ensure you don’t move your shoulders.
• Lower the bar slowly back to your starting position
• Repeat up to 15 reps for a set and up to 3 sets per session

Preacher Curls (with EZ Curl Bar)

Preacher curls are a variation of the traditional bicep curls.

Placing your hands at an angle on the preacher curl bench challenges both heads of the biceps, reducing the weight you need to achieve your goals.

But preacher curls require you to place your hands at the front of your body when doing the exercises. That makes it one of the best short head bicep exercises for building bigger well-formed arms.

Using an EZ curl bar for the exercise reduces the strain on your wrists.

Required equipment: Preacher curl bench, EZ curl bar, Dumbbell, barbell, or weighted bar

Steps to follow

• Load the desired weight on the bar.
• Take a seat on the preacher bench, and with an underhand grip, i.e., with palms facing upward, grab the bar. Keep your hands more than shoulder-width apart. Keep your back straight, your arms stretched, and your upper arm resting on the bench. Ensure your eyes look straight ahead. That is your starting position.
• Without moving your upper arm, lift the bar slowly and bring it up towards you until your forearms are at about 90 degrees with the floor.
• Then, squeeze your biceps and slowly lower the bar to your starting position
• Repeat 10- 15 reps for a set and up to 3 sets per session

Concentration Curls

If you want an exercise that isolates the biceps much better than any other muscles, look no further than the concentration curls. That is according to an ACE study in 2014.

Performing the exercise with your hands in front of you makes it one of the most effective short head bicep exercises to include in your training regimen.

Required equipment: Weight bench, Dumbbell

Steps to follow

• Sit at the end of a flat bench and lean forward. Your legs must be apart and in a V shape.
• With your palm pointing towards your midline, pick up a dumbbell.
• Bring your elbow to rest on the inside of your thigh.
• Place the other hand on top of the other thigh to keep you stable
• Curl the dumbbell up slowly. At the same time slightly turn your wrist so that your palm faces your shoulder as you reach the top of the curl. Ensure you don’t move your upper arm, elbow, and torso as you do the curl
• Squeeze your biceps at the top of the movement and bring the dumbbell slowly back to your starting position.
• Repeat 10- 15 reps for a set and up to 3 sets per session

EZ bar cable curls wide grip

The cable curl is a choice of many bodybuilders looking to add mass to their biceps.

Using an EZ curl bar will reduce the stress on your wrist, while a wide grip will shift the focus onto the short head of your biceps.

Thus the cable curl with a wide grip on an EZ curl bar can be one of the best short head bicep exercises that can help you build bigger well-toned arms

You will need a cable machine and an EZ curl bar for the exercise. But you can use a straight bar for the exercises if you don’t have an EZ curl bar.

Check our top EZ curl bars and also our best cable machines, if you are yet to install any of these in your home gym.

Required equipment: EZ curl bar, cable machine

Steps to follow

• Load the cable machine with the appropriate weight and attach an EZ curl bar to the machine’s low pulley.
• With an underhand grip, grasp the bar. Keep your hands more than shoulder-width apart, and your feet about a hip-width apart
• Stay upright, keep the elbows by your side and bring the bar up to rest on your thighs.
• Curl the bar and bring it towards your chest. You may find your elbows moving up slightly as you do this.
• Squeeze your biceps at the top of the movement, and slowly lower the bar back to your starting position
• Repeat 8- 10 reps for a set and up to 3 sets per session

Lying cable curls

This is a variation of the cable curl. But instead of standing, you do the exercise lying on the floor, or a weight bench
Lying on the floor or bench restricts the depth below which your elbows can fall. That helps to keep your hands in front of you and shift the focus onto the short head of your biceps

You can regard the lying cable curls as one of the best short head bicep exercises in your arsenal for building bigger upper arms

Steps to follow

• Attach a straight bar or EZ curl bar to the low pulley of a cable machine, and load the machine with the appropriate weight
• Sit in front of the cable machine with legs fully stretched and resting against the machine
• Grab the bar with both hands using an underhand grip, ensuring you place your palms more than shoulder width apart
• Falling backward, lie flat on your back. Ensure your body is fully stretched when on your back. You can use an exercise mat for support and to keep you comfortable if your prefer
• Keeping your forearms still and on the floor, slowly curl the bar up and bring it towards your chest.
• At the top of the movement, squeeze your biceps, and slowly return the bar to your starting position
• Repeat 8- 12 reps for a set and up to 3 sets per session

Zottman Curls

Zottman curls give you the best of two worlds. It combines the benefits of reverse curls with that of dumbbell and rope hammer curls.

It is a compound movement that will help you grow both heads of your biceps for well-presented upper arms. And it is one of the best short head bicep exercises that can help keep your upper body and building exercises on track.

Steps to follow

• Using a supinated grip, grasp a dumbbell in each hand
• With the elbows till and by your sides curl the weights up towards your chest
• Squeeze your biceps to the top of the movement
• Then, rotate your arms to a reverse position, and gradually lower the weights.
• Rotate your arms back to the original direction just as you get to your original position.
• Ensure your forearms remain still when curling and lowering the dumbbells
• Repeat

Chin-ups

Chin-ups are like pull-ups, except that you perform the exercise with the palms facing you, that is, with a supinated grip

Chip-ups are one of the most overlooked exercises that many don’t consider when looking for the best short head bicep exercises to build massive forearms.

Use a wide grip on the bar to help you target the short head of your biceps much better

You perform the exercise by hanging from a straight horizontal bar or a power tower. You then pull your body toward the bar, possibly up till your chest reaches the bar. You then lower your body back to your starting position.

Spider curls

Spider curls place your elbows in front of you in the same way as preacher curls. You however perform spider curls lying on an incline bench with your eyes looking at the floor.

But unlike preacher curls, your elbows and forearms don’t get any support.

Placing your forearms in front of you makes the spider curls one of the best short head bicep exercises

You will need a weight bench for the spider curls short head triceps exercises

Required equipment: Weight bench, Dumbbells, or barbell

Steps to follow

• Set the weight bench to a 45-degree angle
• Lie face down on the bench and let your hands hang straight down
• Grab a pair of dumbbells, with arms facing upward and fully extended
• Keeping your forearms still, curl the weights towards your shoulders
• Squeeze your biceps at the top of the movement and in a slow and controlled manner, return the weights to your starting position
• Repeat

Final words from LiveLife

Many bodybuilders fail to recognize that the biceps have different parts. That contributes to their failure to build their biceps in the correct proportions.

For well-presented upper forearms, you need some of the best short head bicep exercises to target the correct muscles.

Master the techniques to help you to perform the exercises in the correct form. Combine your exercise with proper nutrition and we are confident some of the short head bicep exercises we have discussed here will put you on the road to building great arms.