Growing the Biceps Short Head: Exercises, Techniques, and Training Principles

How to Grow a Bicep Short Head?

To effectively target and grow the biceps short head, focus on exercises that position the arm in front of the body or use a closer grip, emphasizing supination and a full range of motion to maximize its contribution to elbow flexion.

Understanding Biceps Anatomy

The biceps brachii, commonly known as the biceps, is a two-headed muscle located on the front of the upper arm. Both heads originate from the scapula (shoulder blade) and insert onto the radius bone in the forearm, primarily contributing to elbow flexion (bending the arm) and forearm supination (rotating the palm upwards).

• Long Head (Outer Head): Originates from the supraglenoid tubercle of the scapula, running through the shoulder joint capsule. Its more lateral position makes it more visible on the outside of the arm and contributes significantly to shoulder flexion.
• Short Head (Inner Head): Originates from the coracoid process of the scapula. Positioned medially, closer to the body, it contributes to shoulder adduction (bringing the arm towards the body) in addition to elbow flexion and supination.

While both heads work synergistically during most curling movements, specific arm positions and grip variations can subtly alter the emphasis, allowing for more targeted development of one head over the other.

Targeting the Biceps Short Head: Biomechanics

The key to emphasizing the short head lies in understanding its anatomical attachments and line of pull. Because the short head originates from the coracoid process, it is positioned more medially and anteriorly relative to the long head.

To preferentially load the short head:

• Elbow Position: Exercises where the elbows are positioned in front of the torso (e.g., preacher curls, concentration curls) can reduce the involvement of the long head (which is stretched more when the arm is behind the body or in line with it) and place greater emphasis on the short head.
• Grip Width: A closer grip (e.g., close-grip barbell curls) can encourage slight internal rotation of the humerus, which may put the short head in a more advantageous position for force production compared to a wide grip.
• Forearm Supination: Maximizing supination throughout the curl movement is crucial for overall biceps activation, as both heads are strong supinators.

Key Exercises for Biceps Short Head Development

When selecting exercises, prioritize those that allow you to maintain strict form and feel the contraction specifically in the inner part of your biceps.

• Preacher Curls (Barbell or Dumbbell):

  • Why it works: The fixed arm position on the preacher bench places the humerus in a flexed position relative to the torso, effectively reducing the long head's contribution and isolating the short head. This also minimizes momentum, forcing the biceps to do all the work.
  • Execution: Sit on a preacher curl bench with your upper arms resting firmly on the pad. Grab a barbell or dumbbells with an underhand grip, hands shoulder-width apart (or slightly closer for more short head emphasis). Fully extend your arms, then powerfully curl the weight upwards, squeezing your biceps at the top. Control the descent.

• Concentration Curls:

  • Why it works: Performed seated with the elbow braced against the inner thigh, this exercise offers extreme isolation and a strong mind-muscle connection. The arm is in a fixed, slightly adducted and flexed position, similar to a preacher curl, which biases the short head.
  • Execution: Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand. Lean forward slightly, bracing the back of your upper arm/elbow against your inner thigh. Let the dumbbell hang down, then curl it upwards towards your shoulder, focusing on squeezing the biceps. Slowly lower the weight.

• Close-Grip Barbell Curls:

  • Why it works: Using a grip narrower than shoulder-width can subtly shift emphasis to the short head. This grip inherently encourages slight internal rotation of the humerus, which may favor the short head's line of pull.
  • Execution: Stand upright, holding a barbell with an underhand grip, hands closer than shoulder-width apart (e.g., 6-8 inches apart). Keep your elbows tucked close to your sides. Curl the barbell upwards, squeezing your biceps, then slowly lower it back down. Avoid swinging.

• Spider Curls:

  • Why it works: Similar to preacher curls, spider curls are performed on an incline bench with the chest pressed against the pad, allowing the arms to hang straight down. This setup ensures strict isolation and puts the biceps in a stretched position at the bottom, emphasizing the short head's role in the initial pull.
  • Execution: Lie chest-down on an incline bench, allowing your arms to hang straight down with a barbell or dumbbells. Curl the weight upwards, focusing on a strong biceps contraction, then slowly lower it.

Training Principles for Muscle Hypertrophy

Beyond exercise selection, applying fundamental hypertrophy principles is critical for any muscle growth, including the biceps short head.

• Progressive Overload: To continue growing, your muscles must be consistently challenged. This means gradually increasing the weight, repetitions, sets, or decreasing rest times over time.
• Adequate Volume and Frequency: Aim for 10-20 sets per muscle group per week, split across 2-3 training sessions to allow for sufficient stimulus and recovery.
• Mind-Muscle Connection: Actively focus on contracting the biceps and feeling the muscle work throughout the entire range of motion. This improves motor unit recruitment.
• Full Range of Motion: Perform each repetition through its complete range, from full extension to peak contraction, to maximize muscle fiber recruitment and stimulate growth.
• Nutrition and Recovery: Muscle growth occurs during recovery. Ensure you consume adequate protein (1.6-2.2g per kg body weight), sufficient calories, and prioritize quality sleep (7-9 hours per night).

Common Mistakes to Avoid

• Using Too Much Weight/Poor Form: Swinging the weight or relying on momentum shifts tension away from the biceps and onto other muscles, increasing injury risk and reducing effectiveness.
• Ignoring Other Biceps Heads/Muscles: While targeting the short head is the goal, a balanced approach to biceps training, including exercises that hit the long head (e.g., incline dumbbell curls) and brachialis/brachioradialis (e.g., hammer curls), is essential for overall arm development and proportionality.
• Overtraining: The biceps are small muscles and are often indirectly worked during back exercises. Excessive direct biceps work can lead to overtraining, hindering recovery and growth.
• Lack of Variety: While certain exercises emphasize the short head, incorporating variety in your routine can prevent plateaus and keep your muscles adapting.

Conclusion

Developing the biceps short head requires a strategic approach rooted in anatomical and biomechanical understanding. By incorporating exercises that place the arm in a flexed or internally rotated position, maintaining strict form, and adhering to fundamental hypertrophy principles like progressive overload and adequate recovery, you can effectively target and enhance the size and definition of your inner biceps. Remember that balanced arm development comes from a holistic training approach that addresses all heads of the biceps and surrounding muscles.