These short head bicep exercises will certainly help give you those bulging biceps you desire most.
We all want those bulging biceps to really pop and these short head bicep exercises can help make that happen. With stronger arms comes a host of things we love. Better confidence, a larger physique, and more enhanced movements especially when it comes to those valuable pushing and pulling ones. But for many of us, finding the right exercises to help us get these done can seem daunting and with so many out there, putting together a good plan can be nothing short of a challenge.
We wanted to give you the best chance at seeing growth and felt it important to put together a list of the best short head bicep exercises so you can have all of this at your disposal. We know how daunting it can be to put together a plan so we felt it necessary to give you the best tools possible. Give these exercises a try and you won’t be disappointed by the results.
Anatomy Of The Biceps Muscle & Arm
Your arm is comprised of four muscles beings the brachialis, brachioradialis, coracobrachialis, and the biceps. Each of these muscles serve a certain function to assist the arm with everything it can do. The biceps muscle is made up of two heads: the long head and the short head. The long head passes through your shoulder joint and connects to the upper arm via a groove in the humerus. The short head starts along the scapula and runs in tandem with the long head. Your biceps work for two main functions being flexion and outward rotation of the forearm. It will help with things like lifting the forearm or rotating the wrist. With whatever the movement is, they are pivotal in helping to make that happen (1).
Benefit Of Strong Arms
Having strong arms works for more than just the aesthetic of appearing strong. Benefits include:
- Better pressing and pulling movements: When it comes to those vital pressing and pulling motions, it is important for us to have strong arms to enhance grip and the overall movement.
- Improved confidence: With bigger arms, your posture will improve, thus giving you better confidence overall.
- Larger physique: Of course, you will have a wider physique as a result of bigger arms that others will certainly envy.
Best Short Head Biceps Exercises
Let’s take a look at some great short head biceps exercises to really boost your arm strength and size so you see some real gains take place.
Wide-Grip Barbell Curls
Working several different muscles, this exercise is one to really challenge the short head. With your feet about shoulder width apart, set your hands on the bar a bit farther than you normally would so your hands are farther than your shoulders. Start the curling motion and slowly lower back down without losing that good grip you have.
Concentration Curls
A good exercise for bulking and working on toning those arms, this exercise is one to not overlook. Sitting on a bench, hinge at the waist and rest your elbow of the hand holding the dumbbell on the inside of your thigh. Slowly curl the weight, really focusing on the squeeze as you build those bulging bis.
Preacher Curls
Preacher curls offer a bit more isolation than most to really aid in hypertrophy of the muscle. Adjust the bench to your desired setting and rest your triceps over the top. With your hands around shoulder width apart, curl the bar towards your chest while keeping your arms in a fixed position. Gently lower back down and repeat for your desired number of reps.
Reverse Curls
With reverse curls, range of motion and time under tension are important as you put a bit more strain on other muscle groups to get this done. Hold the dumbbell with your palms facing down and instead of a curl, raise the weight towards your chest. Lower back down to the starting position.
Hammer Curls
A great exercise for putting a different level of strain on your biceps, the hammer curl is an essential biceps exercise on arm day. Holding the dumbbells in each hand, they will be vertical with your palms facing each other. Curl your arms up towards your chest and slowly lower to the starting position.
Featured Supplement For Bigger Gains
When it comes to seeing those valuable gains and the desired growth you want most, especially after these biceps exercises, looking to great supplements can help. A pre-workout or intra-workout BCAA can certainly help do the trick but a high-quality protein powder is a must have on the shelf for growth and recovery (2).
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Wrap Up
When it comes to getting bigger arms, we know how daunting it can be, but these short head biceps exercises can work wonders for helping you get to where you want to be. Give these a try and see those gains of yours come to life as those bulging biceps will be nothing short of huge. With the right workout and proper time under tension, and of course, maximum range of motion, you will be well on your way to a physique others will envy. Plus, you won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
- Burhan, Nuradebah; Kasno, Mohammad; Ghazali, Rozaimi; Said, Radzi; et al. (2017). “Analysis of the Biceps Brachii Muscle by Varying the Arm Movement Level and Load Resistance Band”. (source)
- Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
