Biceps: How to Effectively Target the Short Head

How to hit a short head bicep?

Targeting the short head of the biceps brachii involves specific biomechanical adjustments to exercise execution, primarily focusing on arm position and grip width to optimize its line of pull and contribution to elbow flexion and supination.

Understanding Bicep Anatomy

The biceps brachii, commonly known as the "biceps," is a two-headed muscle located on the front of your upper arm. Its name, "bi-ceps," literally means "two heads." These two heads are:

• The Long Head: Originates from the supraglenoid tubercle of the scapula (shoulder blade), runs through the shoulder joint capsule, and lies more laterally (on the outside) of the arm.
• The Short Head: Originates from the coracoid process of the scapula, and lies more medially (on the inside) of the arm.

Both heads merge to form a common tendon that inserts primarily onto the radial tuberosity of the radius bone in the forearm, and also gives off the bicipital aponeurosis to the forearm fascia.

The primary functions of the biceps brachii are:

• Elbow Flexion: Bending the elbow.
• Forearm Supination: Rotating the forearm so the palm faces upward.
• Shoulder Flexion: A weak contributor to lifting the arm forward (more pronounced in the long head).

The Role of the Short Head

While both heads of the biceps work synergistically during most curling movements, the short head typically contributes more to the overall thickness and "peak" of the biceps when viewed from the front or side. Its medial position and origin point mean that certain arm and grip positions can alter the leverage and activation patterns between the two heads, allowing for a relative emphasis on the short head.

Principles of Short Head Activation

To preferentially target the short head, consider the following biomechanical principles:

• Shoulder Adduction/Flexion: Positioning the arm closer to the body or slightly in front of the body (shoulder flexion) can align the short head's fibers more effectively for contraction.
• Wider Grip: When performing curls with a barbell or EZ bar, a grip wider than shoulder-width can increase the mechanical advantage and activation of the short head. This is because a wider grip puts the humerus (upper arm bone) into slight external rotation, which can optimize the short head's line of pull.
• Forearm Supination under Load: While both heads supinate, maintaining strong supination throughout the curling motion, especially at the top, ensures maximum biceps engagement.

Exercises to Emphasize the Short Head

Here are several exercises and techniques that can help place greater emphasis on the short head of the biceps:

• Wide-Grip Barbell Curl:
  • Execution: Stand upright, holding a barbell with an overhand grip, hands wider than shoulder-width apart. Keep elbows tucked relatively close to your sides. Curl the bar upwards, squeezing your biceps at the top, then slowly lower.
  • Why it works: The wider grip puts the shoulders into slight external rotation, which can favor the short head's line of pull and increase its contribution to elbow flexion.
• Preacher Curl (Barbell or Dumbbell):
  • Execution: Sit at a preacher curl bench with your upper arms resting firmly on the pad. Grab a barbell or dumbbells with an underhand grip. Curl the weight up, focusing on a strong contraction, then slowly lower to a full stretch.
  • Why it works: The fixed position of the upper arm (shoulder flexion) on the preacher bench minimizes deltoid involvement and isolates the biceps. This position tends to place more stress on the short head due to the angle of the arm relative to the body.
• Concentration Curl:
  • Execution: Sit on a bench, lean forward, and rest your triceps firmly against your inner thigh. Hold a dumbbell with an underhand grip, allowing your arm to hang fully extended. Curl the dumbbell towards your shoulder, rotating your palm up (supinating) as you curl.
  • Why it works: This exercise provides maximum isolation and allows for a strong mind-muscle connection. The fixed position of the arm and the emphasis on supination under load help to intensely activate the short head.
• Spider Curl:
  • Execution: Lie prone (face down) on an incline bench set at about a 45-degree angle. Let your arms hang straight down, holding dumbbells or an EZ bar with an underhand grip. Curl the weight upwards, squeezing at the top, then slowly lower.
  • Why it works: Similar to the preacher curl, the body position places the shoulders in a degree of flexion, which can emphasize the short head by optimizing its line of pull. The hanging arm position also ensures a full stretch and strict movement.
• Cable Curls (Low Pulley, Standing):
  • Execution: Stand facing a low pulley cable machine, holding a straight bar or rope attachment with an underhand grip. Curl the attachment upwards, keeping your elbows relatively still.
  • Why it works: Cables provide constant tension throughout the range of motion. Experimenting with your standing position (e.g., a slight step forward) can subtly change the angle of pull to further emphasize the short head.

Programming Considerations

To effectively incorporate short head emphasis into your routine:

• Vary Your Exercises: Include a mix of the exercises listed above to hit the biceps from different angles and ensure comprehensive development.
• Focus on Form: Prioritize strict form over heavy weight. Cheating with momentum reduces the targeted muscle activation.
• Mind-Muscle Connection: Actively think about squeezing the short head of your biceps during each rep.
• Rep Ranges: For hypertrophy (muscle growth), aim for 8-15 repetitions per set, performing 3-4 sets per exercise.
• Progressive Overload: Gradually increase the weight, reps, or sets over time to continually challenge your muscles.

Important Considerations and Common Mistakes

• No True Isolation: It's crucial to understand that you cannot completely isolate one head of the biceps. Both heads will always work together to some extent during elbow flexion and supination. The goal is emphasis, not isolation.
• Full Range of Motion: Always strive for a full range of motion—from a complete stretch at the bottom to a peak contraction at the top—unless otherwise specified for a particular technique.
• Avoid Excessive Momentum: Swinging the weight uses momentum and recruits other muscles (like the lower back and shoulders), taking tension off the biceps.
• Individual Anatomy: Genetic factors play a significant role in muscle shape and development. While you can emphasize certain areas, your overall bicep shape is largely predetermined.
• Recovery and Nutrition: Muscle growth occurs during rest. Ensure adequate sleep and consume a protein-rich diet to support recovery and muscle repair.

Conclusion

Developing a well-rounded and impressive set of biceps involves understanding their anatomy and applying specific exercise mechanics. By strategically incorporating exercises that emphasize the short head, you can optimize its contribution to your overall arm development, leading to a fuller, more peaked bicep. Remember to prioritize proper form, progressive overload, and consistency for the best results.