Bicep Short Head: Best Exercises, Anatomy, and Training Tips

What bicep exercise hits the short head?

To effectively target the bicep's short head, focus on exercises that position your arm in slight shoulder flexion or adduction, such as preacher curls, concentration curls, and close-grip bicep curls, as these positions optimize its line of pull and engagement.

Understanding Bicep Anatomy: The Short and Long Heads

The biceps brachii, commonly known as the bicep, is a two-headed muscle located on the front of your upper arm. Its primary functions are elbow flexion (bending the arm) and forearm supination (rotating the palm upwards). These two heads, while working synergistically, have distinct origins and, consequently, slightly different lines of pull that can be emphasized through specific exercise variations.

• Long Head: Originates from the supraglenoid tubercle of the scapula (shoulder blade), passing over the shoulder joint. Its path makes it particularly active when the arm is extended behind the body or when emphasizing the peak of the bicep.
• Short Head: Originates from the coracoid process of the scapula, a bony projection located near the shoulder joint. Its more medial (inner) attachment makes it more engaged when the arm is positioned across the body or in front of the torso.

Both heads insert via a common tendon into the radial tuberosity of the radius (forearm bone).

Biomechanics of Bicep Head Activation

While it's impossible to completely isolate one head of the bicep from the other, specific exercise mechanics can shift the emphasis. The key lies in understanding how the position of your humerus (upper arm bone) relative to your torso affects the mechanical advantage and length-tension relationship of each head.

• Short Head Emphasis: The short head is generally more recruited when the shoulder is in a position of flexion (arm brought forward) or adduction (arm brought closer to or across the midline of the body). In these positions, the short head's line of pull becomes more direct, allowing it to contribute more significantly to the lift. Its more medial origin also positions it better to stabilize the humerus during these movements.

• Long Head Emphasis: Conversely, the long head is more active when the shoulder is in extension (arm behind the body) or when emphasizing the "peak" contraction, often seen in incline curls.

Key Exercises to Target the Bicep Short Head

To specifically target the short head, you want to perform exercises that bring your elbows forward or inward, creating that shoulder flexion or adduction.

• Preacher Curls:

  • Why it works: When performing preacher curls, your upper arms are fixed against a pad, often positioned slightly in front of your torso. This fixed, slightly forward (flexed) and adducted position of the humerus puts the short head at a mechanical advantage, allowing it to contribute more to the lift. The isolation also minimizes assistance from other muscle groups.
  • Execution: Sit on a preacher bench with your upper arms and chest pressed against the pad. Grip a barbell or EZ-bar with an underhand grip, slightly wider than shoulder-width, or use dumbbells. Fully extend your arms, then curl the weight up towards your shoulders, squeezing the bicep at the top. Slowly lower the weight with control.

• Concentration Curls:

  • Why it works: Typically performed seated with your elbow resting against your inner thigh, concentration curls provide maximal isolation. The supported, slightly forward and adducted arm position, combined with the focus on supination during the curl, strongly emphasizes the short head's function.
  • Execution: Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand. Lean forward slightly and brace the back of your upper arm against your inner thigh. Let the dumbbell hang down with your arm fully extended. Curl the weight up towards your shoulder, rotating your palm upward (supinating) as you lift. Squeeze at the top and slowly lower.

• Close-Grip Barbell/Dumbbell Curls:

  • Why it works: When you use a closer grip (hands inside shoulder-width) for barbell or dumbbell curls, it encourages slight internal rotation and adduction of the humerus. This subtle change in arm position can increase the activation of the short head.
  • Execution: Stand upright, holding a barbell or two dumbbells with an underhand grip, hands closer than shoulder-width apart. Keep your elbows tucked close to your sides. Curl the weight up towards your shoulders, squeezing the biceps. Control the weight as you lower it back down.

• Spider Curls:

  • Why it works: Similar to preacher curls, spider curls involve lying prone (face down) on an incline bench, allowing your arms to hang straight down. This setup places your shoulders in a fixed, slightly flexed position, which, like preacher curls, biases the short head.
  • Execution: Lie face down on an incline bench with your chest supported. Let your arms hang straight down, holding dumbbells or an EZ-bar with an underhand grip. Keep your elbows tucked in and curl the weight upwards, focusing on squeezing the bicep. Control the descent.

Proper Form and Technique for Short Head Activation

Regardless of the exercise, adhering to proper form is paramount for effective short head targeting and injury prevention.

• Controlled Movement: Avoid swinging the weight. Focus on a slow, deliberate concentric (lifting) phase and an even slower eccentric (lowering) phase.
• Maintain Shoulder Position: Prevent your shoulders from shrugging or moving excessively forward during the lift. Keep them stable and slightly retracted.
• Mind-Muscle Connection: Actively think about squeezing the inner part of your bicep throughout the movement. This conscious effort can enhance muscle activation.
• Full Range of Motion: Ensure you achieve full extension at the bottom of the movement and a strong contraction at the top, without losing tension.

Integrating Short Head Training into Your Routine

To ensure balanced bicep development, incorporate short head-focused exercises alongside movements that target the long head and brachialis/brachioradialis.

• Volume: Aim for 2-3 short head-specific exercises per week, typically as part of your arm or pull day routine.
• Rep Ranges: For hypertrophy (muscle growth), 8-15 repetitions per set are generally effective.
• Progression: Gradually increase the weight, reps, or sets over time to continually challenge your muscles.
• Variety: Rotate between different short head exercises to provide varied stimuli.

Common Mistakes to Avoid

• Using Excessive Weight: Lifting too heavy often leads to momentum-based lifting, compromising form and reducing the targeted muscle's engagement.
• Ignoring the Eccentric Phase: The lowering phase of a lift is crucial for muscle damage and growth. Don't let gravity do all the work.
• Lack of Full Extension: Not fully extending the arm at the bottom reduces the range of motion and potential for muscle stretch, which is important for growth.
• Compromising Shoulder Stability: Allowing the shoulders to round forward or elevate can shift tension away from the biceps and potentially lead to shoulder issues.

Conclusion: Strategic Training for Complete Bicep Development

While the biceps brachii functions as a unit, understanding the subtle biomechanical differences between its short and long heads allows for more strategic and effective training. By incorporating exercises like preacher curls, concentration curls, and close-grip variations, you can specifically emphasize the short head, contributing to a fuller, more developed bicep and a more comprehensive approach to arm training. Always prioritize proper form and a mind-muscle connection to maximize your results and minimize injury risk.